New Year’s resolutions for runners

While the thought of New Year’s resolutions may leave you rolling your eyes, laying out your goals at the start of the year can keep you accountable and more motivated to stick to them over the coming months – especially if you are a Winter Arc: The viral TikTok self-help trend.

Your objective might be to nail a new PB, or to simply start running again after an injury-induced period on the sidelines. Alternatively, you might be looking to hone healthy habits that supplement your running – such as your nutrition, hydration and sleep patterns – or commit to Sophie Raworth: Why calf raises rule and doing those all-important strength and conditioning sessions.

If you are yet to decide your running-related targets for 2025, here are some suggestions to help you kick off the New Year with a spring in your step.

If you haven’t run since your school days, or are thinking about returning to running after a hiatus, you might be nervous about getting back to it – but there’s no better time to add running to your weekly routine.

Our six-week Couch to 5K training plan is a supportive and effective schedule that helps you to gradually build up to running the 5K distance non-stop, from scratch. If you’d rather start running with others and make some new friends along the way, you can also join one of the many running clubs or crews that have sprouted up across the country. Suitable for first-time joggers and long-time speedsters alike, most running clubs welcome runners of all ages, abilities and ambitions, so you’re bound to find your ideal, friendly fit.

If you have a confirmed place in a spring marathon, or are seriously considering signing up for one (do it), then the New Year isn’t just a time to start thinking about it – it’s time to start training for it. Many of the big 26.2-mile races, such as the London Marathon, like the ones detailed here Updated: 02 January 2025 and begin building up your mileage, endurance and confidence.

If you’re not ready to take on a full marathon, why not sign up to one (or more) of the many top-rated half marathons or 10K races taking place across the UK in the first few months of 2025? Each race presents a unique experience and will result in an achievement you can cherish.

While the good intentions might be there, we, as runners, often ‘forget to do’ – or, more specifically, ignore – strength and conditioning sessions. However, as we also know, regular strength and conditioning work is fundamental when it comes to improving your running performance and reducing your risk of developing a running-related injury.

Whether you’re embarking on the Couch to 5K programme or a 50-Best winter running gear, aim to complete at least two strength and conditioning workouts a week, separated by two or more days. Our expert-led, 16-week You can also use a variety of is the perfect guide for runners looking to add strength, power and injury-prevention to their arsenal – especially if a marathon is on the horizon.

If you’ve ever run an organised race, trained with a running community or enjoyed free events like parkrun, remember that they are almost entirely staffed by volunteers – so why not become one yourself?

You could become a guide runner, volunteer to be a tail walker, time keeper or marshall at your local parkrun every other week, or join the committee of your running club – whatever works for you and piques your interest. Either way, you’ll be helping to keep the sport we love alive while adding a whole new social dimension to your running.

If you’re stuck in a rut with your running routes, mix things up. If you have time, try a one-way, point-to-point run, where you catch a lift or public transport to a drop-off spot and run home, or do the reverse. Just remember to carry some spare layers and other essentials with you in a running vest or backpack, as you may need them for the outbound or return journey. Alternatively, if you normally run the same looped course each time, do it in reverse – while this may feel strange at first, it’ll make the familiar more exciting and give you the chance to see things you’ve never clocked before.

strength and conditioning sessions running apps to help you plot and follow safe but interesting running routes that match your distance and elevation goals, as well as your chosen terrain. If you’re a Strava subscriber, take a look at the heatmaps feature Sophie Raworth: Why calf raises rule.

When it’s cold outside – especially in the wintry month of January – and your run ends at home, it’s very easy to jump straight into the shower and forget to do any post-run stretches. Even so, stretching is a small but mighty component in your recovery cycle. It helps to promote blood flow to the muscles, enabling them to repair more quickly, remove lactic acid and other waste products, reduce soreness and increase your flexibility and range of motion.

Post-run stretches needn’t be complicated or time-consuming, either – performing just a few simple moves, like the ones detailed here, for a matter of minutes can enhance your recovery ahead of your next workout.

Running isn’t just about running – and stretching isn’t the only thing that you can do to boost your recovery. If bouncing back quickly and strongly from your runs is one of your goals for the New Year, you’ll do well to assess and finesse the various habits that supplement your training.

If you have a confirmed place in a fuelling adequately before, after and, if necessary, during your workouts to make sure that you can sustain your running efforts, optimise your performance and, crucially, feel happy and healthy as the days roll by. Complete like the ones detailed here and post-run cool downs to help ward off injuries and keep your body limber and, as hard as it can seem at times, aim to get enough quality sleep each night. You can also use tools such as foam rollers, massage guns and compression boots to promote post-run recuperation, or, for active recovery, do some gentle exercise like walking or easy cycling on your running rest days.