Posted by: Joe English | January 3, 2012

Training — Five New New Year’s Resolutions for Runners

running-advice-bugIt’s day three of the new year and people are already struggling to keep their New Year’s Resolutions all around you. If you’ve made some lofty resolutions, you might even already be in that boat. The gyms will be flush with new recruits for the new month as people try to “get in shape” and, unfortunately, there won’t be nearly as many people at those gyms by the time the Super Bowl rolls around. But for you, runners, I’ve come up with five New Year’s Resolutions that you can set for yourself and stick with all year long. And the great thing is that if you do these little things, they will lead you to bigger things as the year goes by.

Resolution #1Do one fast/quality/speed workout per week — So many runners out there “just run”. Adding in just a little speed work yields major improvements in running speed and efficiency over time. Yet, most runners don’t quite know where to start. So here’s my first resolution: resolve to get in just ONE faster workout every week. It doesn’t matter if it’s a 5K race, a short set of intervals, or a game of speed play with runner friends. Just add in one of these workouts. You’ll notice the difference and you’ll start wanting to do more. After a few months, you may want to add more speed workouts or even get on a structured training plan, but this is a great way to start.

Resolution #2Do 20 pushs and 20 sit-ups at the end of every run— Yes, start with 20. Drop down to the ground and give yourself 20 then roll over and crunch that belly 20 times. These two exercises that anyone can do built upper body and core strength, more so than running will on its own. As with these other resolutions, if you start with 20, by the end of the year you may be doing 3 sets of 20 and you’ll see a marked chaned in the shape of your shoulders and chest.

Resolution #3Drink one liter of clear water every day— Go get yourself a one liter bottle. Fill it up in the morning and drink it. Too many runners neglect their water intake and get by with the water in their food or other beverages. But few things are better for you than drinking some plain, clear, water every day. Drinking water promotes weight loss and keeps tissues healthy. Most people need to drink at least two to three liters of water a day, but let’s start with one and work from there.

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  1. Great advice. I just might have to add in some pushups & crunches tomorrow after my hill run 🙂

  2. […] pointer that I am going to try to implement in my 2012 resolution.  It came from Coach Joe @ Running Advice & News and was as simple as this: Complete 20 sit-ups and 20 push-ups after each run building your way up […]

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