Most Common New Year's Running Resolutions (and How to Stick to Them)
Every January, runners everywhere lace up with fresh motivation. New shoes, new plans, new goals.
And by February? Many resolutions quietly disappear.
The problem isn't motivation—it's how goals are set. Let's look at the most common running resolutions and how to make them actually last.
1. "I'll Run More Often"
This is the most popular—and most vague—resolution.
Why it fails: "More" has no definition, so it's easy to quit.
Make it stick: Turn it into something specific and realistic:
- "I'll run 3 times per week"
- "I'll run every Monday, Wednesday, and Saturday"
Schedule runs like appointments. Consistency creates momentum.
2. "I'll Run a Race"
Signing up for a race is powerful—but only if it fits your life.
Why it fails: Choosing a race that's too hard, too far, or too soon.
Make it stick:
- Pick a race that excites you
- Choose a realistic timeline
- Focus on finishing strong, not time goals
A meaningful race beats an ambitious one.
3. "I'll Lose Weight by Running"
Running can support weight goals—but it's rarely the full solution.
Why it fails: Burnout, overtraining, and frustration when results aren't immediate.
Make it stick:
- Focus on energy, performance, and consistency
- Let weight change be a side effect, not the goal
- Fuel properly—under-eating leads to stalled progress
Strong runners run better than lighter ones.
4. "I'll Never Miss a Run"
This sounds committed—but it's a trap.
Why it fails: Life happens. One missed run turns into guilt, then quitting.
Make it stick:
- Plan for missed days
- Aim for flexibility, not perfection
- Measure success weekly, not daily
Progress isn't linear—and that's normal.
5. "I'll Become a 'Real' Runner"
This is the quiet resolution many people don't say out loud.
Why it fails: Comparison and imposter syndrome.
Make it stick: If you run, you are a runner. No pace, distance, or look required.
Track progress, celebrate small wins, and focus on your own journey.
The One Rule That Makes Resolutions Work
Build systems, not motivation.
- Set habits instead of outcomes
- Start smaller than you think you should
- Track consistency, not perfection
Motivation fades. Habits stay.
The Takeaway
New Year's resolutions don't fail because runners are lazy. They fail because goals are unrealistic, rigid, or vague.
Choose clarity. Choose consistency. Choose to enjoy the process.