Start the New Year Off Right!

New Year's Goals








Hey Runners,

I hope this finds your 2024 off to a great start! Though there is nothing magical about the start of a new year, it still inspires new goals, new aspirations, and new hopes for the year ahead. It’s also a time to leave behind goals we didn’t meet.

I’m not sure about you but I’m not a big fan of New Year’s resolutions. In one study of people making resolutions, 52% were confident of achieving their goals. But only 12% achieved their goals. In a 2007 study from the University of Bristol, 78% of the people making resolutions failed to carry them out.

Here are a few tips to help set us up for more success in achieving goals…

1.) Set a specific goal – Vague and general goals are usually doomed to fail. “I’m going to run more in 2024” is not a specific goal. “I’m going to train 5 days a week over the next 3 months in order to prepare for my first trail race in April” is more specific. Another specific example might be, “I’m going to train for and run the Eugene Marathon with the goal of qualifying for Boston.”

2.) Do Big Goals One Day at a Time – Just like Rome wasn’t built in a day, our running goals take one day at a time to achieve. Looking at the whole year can easily overwhelm us but when we work in one-day increments, we stay focused on the next little step. When I first started running, an older experienced runner told me, “CJ, there are no miracles in running.” In other words, we always get the result we train for. Whether it’s a 5k road race or a difficult trail 50k, we have to put in specific work in order to achieve a specific result.

3.) Announce the New You – Keeping our goals to ourselves gives us an easy out when the going gets tough. When we announce our racing goals and then register for that race, we add a layer of accountability that helps us push through those tough moments. Hiring a coach can also provide another layer of accountability in following through with scheduled training.

4.) Get Started Right Away – Every day you wait to get started, the less likely it is that you will. The first day of changing is often the hardest. Start today.

5.) Get Up Quickly When You Fall Down – It does no good to wallow in failure. Back to our one day at a time concept, apply that to a failure as well. If we fail to follow through on something, don’t let that failure last longer than a day. Brush yourself off and start fresh the next day in route to the goal you have set and announced.

**New Year’s Coaching Special**

I’m currently accepting a few new runners interested in my coaching. Between now and January 31st, I’m offering a 10% discount for anyone who chooses to sign up for 3, 6, or 12 months of coaching. These spots will fill up fast. You can also go here to find out a little more about my coaching. I look forward to the possibility of helping you reach your 2024 goals!

For a FREE 30-minute consultation, please fill out this form

Enjoy the run,


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