by RUNGRL Staff

As this year’s calendar begins to pick up the pace, runners are setting their sights on fresh goals and ambitions for 2024. For many, that means planning to run a big distance race such as a marathon or half marathon in the spring or fall. Whether you're just starting your running journey, you’re a seasoned marathoner, or you’re making a comeback, the opportunity to recommit, refocus, and achieve new heights in your running endeavors lies in the months ahead.

By taking stock of where you’ve been and where you’d like to go, you’ll be able to set inspiring goals, manage your time effectively, and stay motivated throughout the year.

Use these tips to guide you through the planning part of race prep, creating an increased running schedule, and a season that will be not only successful at the finish line, but enjoyable along the way.

Phase 1. Reflect on Your Achievements

It’s tempting to just take off…well, running, especially when the running and training season for the year is already well underway. But before launching ahead, it’s important to take a moment to reflect on your running achievements in 2023. Celebrate your successes, acknowledge your growth, and identify areas where you'd like to improve in the coming year.

If you didn’t have any specific running wins from the past year to celebrate, contemplate other health and wellness wins that helped move you toward balance and inspired the next level-up that you’re planning for the new year. Then be sure to acknowledge yourself for this new commitment to jumping back into running.

Phase 2. Set Clear Goals

Define your running goals for 2024. Whether it's completing your first 5K, aiming for a personal best in a half marathon, or conquering the full marathon, clear goals provide direction and motivation. Yes, this includes choosing the races you plan to tackle, but before you do, start by thinking about other general running goals you’d like to set along the way. Things like improved strength and endurance, trying out new running locations and course types, or conquering a multi-sport race such as a triathlon will help make the race about more than the finish line.

Once you’ve nailed that, select the races you'll target in 2024. This could be a local 10K, a destination half marathon in another country, or even a virtual race. It’s great to have a big goal to work toward, such as your first marathon, but remember to include some benchmark-type races as well. Distances you’ve tackled before, routes that fit into your comfort zone, revisiting past successes can also help remind you how much you’ve progressed and provide extra motivation to take it to the next level. Once you’ve committed (and registered), having specific races on your calendar gives you a timeline to work toward, and also helps gauge the level of intensity at which you’ll need to train.

By this time of year, many of the major races have already had their deadlines, lotteries and selections made. However, there are plenty of races that don’t require a 9-month pre-planning. Look for smaller local races, or check if the race you’re interested in has an option to obtain a bib by running for charity.

Phase 3. Commit to a Training Plan

Develop a training plan that aligns with your goals and the race distances you've chosen. Consider seeking a coach or using reputable training apps to structure your workouts effectively.

This includes setting milestones. Break down your running goals into smaller milestones. Achieving these along the way can boost your confidence and keep you motivated.

Cross training and nutrition should be viewed as very important components of your race training, and not only viewed as optional or an afterthought. Incorporate cross-training and strength workouts into your routine to improve overall fitness, prevent injuries, and enhance your running performance.

Pay attention to your diet and hydration not only on race days, but as part of your lifestyle. Fueling your body with the nutrients it needs to support your running goals and maintain overall health. Creating a meal plan that works for you means supplementing nutrients, as well as being mindful of the impact the changing physical demands of training will have on your day to day life and performance.
This doesn’t mean that you can’t have any fun with your meals (or drinks) while training, of course. It only means that you’ll need to be prepared with the right meals and snacks available to support your new dietary needs, and plan around your new running schedule.

Before looking ahead, take a moment to reflect on your running achievements in 2023. Celebrate your successes, acknowledge your growth, and identify areas where you'd like to improve in the coming year. If you didn’t have any specific running wins from the past year to celebrate, contemplate other health and wellness wins that helped move you toward balance and inspired the next level-up that you’re planning for the new year.

Phase 4. Manage Your Time

Balancing training with work, family, and personal life can be challenging. Time management is key to staying consistent.

This means taking a realistic assessment of your available time and understanding just how much of that time will be taken up by a new running commitment. A race training schedule might include 3-4 training runs per week, along with 1-2 cross training sessions and a rest day. It’s important to ask yourself, then:

‘Does my current work and family schedule fit within this new plan?’,
‘Can anyone help take on some of my tasks or obligations to help free up more time?’,
‘What may need to be cut or reduced in your schedule to make time for this new challenge?’

By planning ahead for these inevitable conflicts, you can avoid unexpected obstacles to your training and hopefully build flexibility into your plans. Then, Prioritize your running schedule and communicate your goals with your support system so that everyone is aware of your new approach.

Additionally, rest and recovery must be a non-negotiable part of your training schedule.

Don't underestimate the importance of rest days and recovery. Your body needs time to heal and adapt to the demands of your increased running schedule. If there is something that must be cut for time, remember that rest day should not be the go-to thing to skip.

Phase 5. Just Run

This may seem too simple to be true, but sometimes you just have to start. Overthinking and worrying about whether you’re fast enough or strong enough, or whether you “look” like a runner, or how your last race may not have gone as planned, are all ways you can end up talking yourself out of just starting.

Discipline will always be more constant than motivation. Look at each run as one of many, and you start to see that it’s okay if each run isn’t your best, as long as it propels you a few steps closer to your goals.

Phase 6. Stay Motivated

Maintaining motivation throughout the year can be challenging. Find sources of inspiration, join a running group, or participate in virtual challenges to keep your passion for running alive. This might mean scheduling rewards or fun things at certain intervals so that you have things to look forward to and positive vibes to energize you as each milestone passes.

Record your journey. Keep a running journal to document your progress, thoughts, and experiences. It can be a powerful tool for self-reflection and motivation, and, more importantly, it’s a way to keep celebrating yourself.

Keep an accountability buddy. We talk a lot about the impact of a supportive community here at RUNGRL, but sometimes all you need is one person telling you to keep going to make a difference. An accountability can be a friend, family member or partner that you run with, either in person or virtually that you can share updates with and commiserate together when needed.

It’s never too late to plan and set new running goals. With clear objectives, a well-structured training plan, effective time management, and unwavering motivation, you're well on your way to conquering your 2024 running milestones.