I Resolve to....

Sticking to New Year’s Resolutions
Austin Frakt authored an item in the New York Times blog TheUpShot December 30 that suggested a way to make resolutions made at the beginning of 2016 stick. He explained that when “contemplating a resolution” he starts “with two questions: “Why don’t I do this already?” and “Why do I feel the need to do this now?” “The first question is practical; it seeks the barrier. The second is emotional; it seeks the motivation necessary to sustain an effort to remove the barrier.” He makes the point that it is useless to “initiate a resolution unless” he is able to “target the right obstacle and have sufficient desire to overcome it.” “Without those,” Frankt says, “the resolution is doomed from the start.”
 
Running-related resolutions might be to 1) START running, 2) run more CONSISTENTLY, or 3) run FASTER and stronger.
The answers to question #1, “Why am I not doing this already” could include:

- am not able to find enough time each day
- daily events regularly derail my intentions
- don’t possess sufficient knowledge about how to accomplish this goal
- worry about injury
- experience fear of failure
- feel non-running friends and family will laugh at my clumsy attempts to reach goal

 The answers to question #2 “Why do I feel the need to do this now?” might include:

- I’m out of shape and want to look great for (insert event) that’s coming up
- For self-esteem I want to accomplish something under my control, I don’t control much else right now
- I want to be faster/stronger to be able to run in a specific goal race
- I want to be healthier

Frankt goes on to explain that to increase his chances of following through with the plan he devised to change himself, he COMMITTED to a one month TRIAL of the plan. Just one month. It was a sufficient length of time to test the plan’s “do-ability”, but also short enough to fully commit to the changes involved.

Can this approach work with running resolutions? YES.  Training to COMPETE in a RACE using a program designed for the runner’s level of experience (beginner versus advanced) and specific race distance (5K, 10K, half or marathon) is a perfect way to COMMIT to changes AND run a month-long TRIAL of a plan’s “do-ability” over the entire program. It is usually devised by experts in the field, immediately available to start using, and can be somewhat customized.  If you can successfully stick with such a plan for one month, chances are you can stick with it the full 6-16 weeks to race day. And after that you will have a “recipe” for sticking to that that resolution all year: start and finish one plan, race, recover, then look for another race/plan to keep you on track. Each race can be a bit different (location, theme) to keep interest and enthusiasm high, and don’t need to get progressively more difficult; 5K’s are fine AND fun!

Also key to success in forming a running resolution plan is knocking down the obstacles that were listed in answering question #1, “Why am I not doing this already?”
- am not able to find enough time each day
(run in the early morning, lunch break or after work if you control the time slot, or write the activity into your schedule)

- daily events regularly derail my intentions
(go to bed earlier; run first thing in the morning)

- don’t possess sufficient knowledge about how to accomplish this goal
(expert plan shows you how)

- worry about injury
(following an expert plan that addresses injury prevention will help you avoid injury)

- experience fear of failure
(each plan activity is completed counts as a success)

- feel that non-running friends and family will laugh at clumsy attempts to reach goal
(keeping a training log; posting the plan on the refrigerator or online and checking-off each completed routine will show you are exactly on target)

Efforts to stick to running resolutions can also be helped by looking ahead on the plan, anticipating and resolving schedule problems before they arise, and getting gear ready and out for use in the morning or at work or school. Allowing time for non-running dynamic warm-ups before, and stretching and foam rolling after runs (for example a 30 min run + 10min pre- +10min post-run) will avoid time crunches that discourage adherence. Set the coffee pot to have some ready before you head out early if that motivates early rising. Keep warm dry clothes and boots in your car after cold weather runs that are not begun at home, and a water resistant outer shell jacket and cap for unanticipated rain so weather isn’t an excuse for not running.  Make and keep available after-run snacks, that don’t blow up a diet, at home and work or have ingredients on hand (i.e. Greek yogurt, peanut butter, bananas). Store-bought items can be expensive and add excess calories to your food plan.

To paraphrase Austin Frakt, you may ask yourself, “Will my running resolution plan work? “ After a month-long, committed test (following a race training plan for at least 4 weeks) you’ll know!
RUN HAPPY!