• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Mile By Mile

Life is what happens when you're busy running marathons...

  • Home
    • Contact Page
    • Privacy Policy
  • Recent Posts
  • Run Coaching
    • Coaching Philosophy
    • Contact Page
  • Left Menu Extras

    • Bloglovin
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • Training Plans & Downloadable Resources
    • Store
    • Cart
    • Checkout
    • Virtual Race Resource Guide
  • Running
    • Running Posts
      • Runners’ Roundup
      • Fartlek Friday
    • Favorites
    • Races
    • Workouts
      • Running Workouts
      • Strength Training Workouts
  • Right Menu Extras

in Goals, Runners' Roundup, Running, Running Tips · January 5, 2022

5 Strategies for Achieving Your Running Goals this Year

With the new year upon us, it is a popular time for setting running goals or New Year’s resolutions. Unfortunately, it’s common to start off the year with the best of the intentions only to let our goals slip away as the weeks go by.

When it comes to running goals, this time of year adds additional challenges with the cold weather and short days. While we may set ambitious running goals on January 1st, it’s easy to put them off when the conditions are less than ideal. Rather than lose momentum, try some of these tips to stay focused and achieve your running goals this year.

Looking for ways to stick with your New Year's Resolution and accomplish your running goals this year? Here are some ways to stay motivated and focused so you can achieve your running goals.

1. Start a Journal

This can be as simple has a notebook, or you can purchase a training journal, or even set up an electronic tracking system. Whatever will work for you. The idea is to have a place to write down your workouts and how you felt. By writing things down you will hold yourself accountable and also have a way to look back on your progress.

journal to set running goals

2. Find your motivation

Take some time to explore your own personal motivation. Think about what has kept you motivated in the past. Why do you even want to achieve the goals that you picked? Do you need someone else to hold you accountable? Some people are motivated more by internal factors and others by external ones. You can take this quiz to see which category you fall into.  Once you know how you are best motivated, then use that information to plan how you will reach your goals.

You may also like: 5 Exciting Running Goal Ideas that aren’t Races

3. Check in on your running goals

A year is a really long time, so plan some times to check in on your goals. Maybe once a month, or at the end of each week, or even every day if that works for you. Look at what is going well or what is not working, and make adjustments accordingly. If you don’t plan to check in on your goals it will be easy to forget about them.

4. Have a plan

How are you going to reach your running goals? A plan is key to making this happen. First, try to break down your goal into small steps so you know exactly what you will need to do to reach your goal. Then you can come up with a long term plan. Also, be willing to adjust your plan as needed throughout the year.

set your running goals

5. Reward yourself for achieving your running goals

Focus on any small accomplishments you make and reward yourself for them. For example, if your goal is to run 1,000 miles this year then you can plan to treat yourself to a pedicure every 100 miles or a massage every 300 miles. If your goal is to set a marathon PR you can celebrate completing a month of your training plan by going out for drinks with running friends. Acknowledging these smaller accomplishments will help you to stay focused and feel like your hard work is paying off.

You may also like: The 9 best running challenges for your strongest year of running

wine

Need some help planning and tracking your running goals? Download my free goal planning worksheet!

You may also like:
Getting Organized to Achieve Your Goals
How to Start Running in 2022

What running goals are you working towards this year?
How do you stay motivated throughout the year?
What is your favorite way to reward yourself?

Runners Roundup- How to recover from a race

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

You are invited to the Inlinkz link party!

Click here to enter

Coaching

Interested in learning more about the coaching services I offer? Learn more here!

Newsletter Sign up

Subscribe to the Mile by Mile Newsletter for Updates, Running Tips, and More!

* indicates required
Previous Post: « How To Start Running in 2022
Next Post: 10 Treadmill Tips to Beat Boredom and Help Your Runs Go by Faster »

Reader Interactions

Comments

  1. Wendy says

    January 5, 2018 at 6:54 am

    This is really practical advice! I’m not good about keeping a journal–I never have kept a running journal. Now I wish I had!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:46 pm

      I usually start one in January and then forget to write in it by March or April!

      • Wendy says

        January 5, 2022 at 7:30 am

        It’s funny because even though blogging isn’t as popular as it used to be, I’m still doing it–my weekly recap is kind of how I journal my workouts. I do look back and read them from time to time, especially if I’m training for something.

        • Lisa @ Mile By Mile says

          January 6, 2022 at 5:53 am

          That’s what I loved about my weekly recaps! I haven’t had time to do them lately but I keep track of my mileage in other places. I just don’t write details about how my workouts actually went.

  2. Kimberly Hatting says

    January 5, 2018 at 7:13 am

    Although I don’t have a running journal per se, I have always kept track of my miles on the “family” calendar LOL. I’m just not much of a digital/electronic gal. I’m trying a new system for 2018 with my blogging, though…actually planning out potential posts and keeping bullet points with future post ideas. As usual, I have to have this on an actual document in my hands, so I’m utilizing a weekly planner I got as a Christmas present.

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:47 pm

      I have a notebook I used for planning blogging stuff but I don’t write in it as often as I should!

  3. Megan @ Meg Go Run says

    January 5, 2018 at 7:44 am

    I guess food and relaxation are how I reward myself after working hard!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:48 pm

      Those are good rewards for sure!

  4. Deborah @ Confessions of mother runner says

    January 5, 2018 at 8:01 am

    I just read that article about motivation and tendencies. It was really interesting wasn’t it?!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:50 pm

      It really is! I never thought about how different tendencies can affect our motivation.

  5. Zenaida Arroyo says

    January 5, 2018 at 8:31 am

    Just this post alone has motivated me to focus on my main goal this year-get a sub 5 marathon finish time. Thanks!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:50 pm

      Good luck with your goal!

  6. Fairytales and fitness says

    January 5, 2018 at 9:11 am

    My favorite thing about running is writing about it in my journal afterwards….haha

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:51 pm

      It’s definitely a nice feeling to write down the run after its over!

  7. Erinn says

    January 5, 2018 at 9:36 am

    I love this! Having a plan makes it so much easier to actually stick to a routine. One thing I’d love to focus on this year is stretching and foam rolling regularly!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:52 pm

      Those are great things to focus on! And I agree a plan is so helpful.

  8. Marcia says

    January 5, 2018 at 9:52 am

    Omg I’ve had so many beautiful journals over the years. And eventually I slack on using them. Last year I don’t think I did one single running journal entry. This year I’m scrawling in my runs on a calendar and so far so good. haha! My only real running goal left is to complete the 6 world marathon majors and, besides a miracle, I won’t be running any this year. That makes it tough to set other goals.

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:53 pm

      I always start out the year writing my runs in a journal but I usually forget about it within a few months! I hope to stick with it more consistently this year.

  9. meredith @ cookie chrunicles says

    January 5, 2018 at 10:00 am

    I’m not really a goal setter but I do think a journal or planner works well for people – I love my planner just for regular work/life things – writing things down helps organize my brain and help me to remember to do what I intended to do!

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:54 pm

      Yes writing things down can be so helpful! I still have a notebook for that and then I like writing down my workout plans in my running journal.

  10. Lesley says

    January 5, 2018 at 10:21 am

    I’ve never kept a journal, but I do keep track of my mileage. I do have to do better in the off season though. It’s easy to track mileage during training, but I find it difficult to keep at it when I’m not training for anything.

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:55 pm

      I agree it can be tough to keep track of everything when you’re not following a training plan!

  11. Catherine says

    January 5, 2018 at 11:04 am

    Thanks for linking to my blog! It’s made a world of difference for me to stop thinking about reaching goals as all about will power and more about setting up your environment to make it easy to succeed.

    I got way into my planner last year, mostly for planning my runs. I call it my adult sticker book. It’s kind of silly, but I find it totally motivating. and it makes it easier for me to see my runs in context with other stuff I have going on that week.

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:57 pm

      Journals or planners can be such a great way o stay motivated! Glad you found something that works for you.

  12. San says

    January 5, 2018 at 5:34 pm

    This is great, actionable advice. I actually got a running journal for Christmas and can’t wait to use it…. I am also a fan of little rewards for reaching milestones/goals.

    • Lisa @ Mile By Mile says

      January 5, 2018 at 6:57 pm

      I love the feeling of starting a new journal at the beginning of the year!

  13. Cari says

    January 7, 2018 at 6:11 pm

    Rewards are so key. And it sounds so much better than bribery, which it often is for me. Pedicure was a long time favorite but my 2017 year end was a yoga mat to make use of my foam roller to take better care of me.
    I wish I was a paper journaling person, they’re so much prettier than Excel.

    • Lisa @ Mile By Mile says

      January 7, 2018 at 6:23 pm

      I go back and forth with excel vs a paper journal. Even when I use a paper one it doesn’t necessarily look “Pretty”!:)

      • Cari says

        January 10, 2018 at 11:39 pm

        I feel you. I took a New York Road Runners’ class the other night that involved worksheets . Not pretty, but something to the handwriting of it.

  14. Debbie says

    January 8, 2018 at 7:25 pm

    Great tips! I hope to run another marathon this year. It will be my 38th, but it’s been four years since my last. Though I follow a plan, and log my runs, I think using a journal might help me keep on track. Of course, I do spill all on my blog. 🙂

    • Lisa @ Mile By Mile says

      January 9, 2018 at 4:55 am

      It’s always nice to have those blog posts to look back on! I can also track most of my runs through Instagram. But there is something nice about writing in a personal journal where you can really reflect on each run.

  15. Catrina says

    January 5, 2022 at 2:06 am

    I like the idea of small rewards when you reach certain milestones. I’ve never done that, but I think for a new runner, it could make a big difference.
    Just yesterday I saw many obviously new runners on my route. It’s nice to see and I hope they will stick to it for the rest of the year!

    • Lisa @ Mile By Mile says

      January 6, 2022 at 5:52 am

      That’s always so nice to see! I don’t do many rewards either but I remember when I was starting out I used to use them for different milestones, and at the time it was motivating!

  16. Chocolaterunsjudy says

    January 5, 2022 at 8:27 am

    All tried & true ways to get after any goals, not just running!

    • Lisa @ Mile By Mile says

      January 6, 2022 at 5:53 am

      Great point!

  17. Deborah Brooks says

    January 5, 2022 at 8:35 am

    My weekly run down has become my journal of sorts. These are very practical tips. A year is a long time to set goals for and our bodies and our motivation can change. I like to find some key or goal races for the spring and fall and then create my plan on how to achieve them. One things we can all learned recently is how to be flexible with them

    • Lisa @ Mile By Mile says

      January 6, 2022 at 5:54 am

      Oh yes, flexibility is so important!

  18. Darlene S Cardillo says

    January 5, 2022 at 10:46 am

    My blog is the best way for me. I can keep track of where I stand.
    Food is a great reward for me.
    I do have goals but most are doable if I stay un-injured.

    Thanks for the tips.

    • Lisa @ Mile By Mile says

      January 6, 2022 at 5:54 am

      I think for runners staying healthy should always be the #1 goal! You can’t accomplish other running goals if you can’t run.

  19. Debbie says

    January 5, 2022 at 10:56 am

    I need to make a plan and get going on the goal setting. I’ve been slacking this year.

    • Lisa @ Mile By Mile says

      January 6, 2022 at 5:55 am

      Same here. I picked a race but haven’t come up with a goal time or a plan. I think I need this surge to end and the weather to improve so some of my motivation comes back!

  20. Janelle @ Run With No Regrets says

    January 6, 2022 at 8:27 am

    Really great tips! I will definitely check out tips. I’m a big fan of writing things down and tracking my activities, then reflecting on a regular basis and tweaking things as needed. One thing I don’t really do is reward myself. I need to think about that!

    • Lisa @ Mile By Mile says

      January 13, 2022 at 4:45 am

      You do so well with checking in on your goals and setting new ones each month!

  21. Jenn says

    January 7, 2022 at 7:52 pm

    These are all great, and sustainable! I haven’t really thought too much about my goals this year, just because things are still so uncertain and unsettled. I will get around to making some at some point.

    • Lisa @ Mile By Mile says

      January 13, 2022 at 4:46 am

      That’s how I feel right now too. Im just trying to take it one day at a time!

  22. Laura Norris says

    January 11, 2022 at 12:40 pm

    Great tips! I need to stay diligent with the habit of journaling more about my runs, even if just on Strava. It helps so much with accountability to certain things and to analyzing data retrospectively.

    • Lisa @ Mile By Mile says

      January 13, 2022 at 4:47 am

      Same here. I used to write down my workouts in a journal and I would blog about my weekly recap. I’ve stopped doing both, so I need to figure out another way to keep track of everything.

Primary Sidebar

Welcome!

logo
Food Advertisements by

Training Plans and Running Guides

Training Plans
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
May 2025
M T W T F S S
 1234
567891011
12131415161718
19202122232425
262728293031  
« Apr    

Past Posts

Categories

VDOT Certified Coach

VDOT Certified Coach

RRCA Certified Coach

RRCA Certified Coach
logo
Food Advertisements by
logo
Food Advertisements by

© 2025 Mile By Mile Blog All rights reserved

Footer

Mile By Mile Running

Life Is What Happens When You're Busy Running Marathons

Lets Run!
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
I can pretty much see the humidity as I look back I can pretty much see the humidity as I look back on these videos. After a few days to process my race I am feeling better about how it went and starting to focus on what’s next. I guess it’s officially time to acclimate to the heat and humidity because it’s not getting cooler any time soon! My full recap is up at milebymileblog.com

Have you acclimated to the warmer weather yet?

#run #runner #runchat  #frederickrunfest
Happy Medal Monday! This is a unique medal because Happy Medal Monday! This is a unique medal because the middle part is actually a removable pin! So you could take it off and display it somewhere else. What is the most unique medal you have received at a race? #run #halfmarathoner #frederickrunfest #medalmonday
Follow on Instagram

Some of the links on my site are affiliate links. This means that I may receive a small compensation for clicks and/or purchases, but this will not cost you anything. Your support is greatly appreciated!

 

© Mile By Mile Blog, 2025. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Mile by Mile Blog with appropriate and specific direction to the original content.

Mile by Mile Running · Copyright © 2025

Copyright © 2025 · Carpe Diem on Genesis Framework · WordPress · Log in