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For more than three decades I've listened to runners make hundreds of New Year's resolutions...and I've made more than a few myself. As opposed to the self-promises made about other areas of life, the running resolutions seem to have experienced a higher rate of success. My theory is that running provides a behavioral link to the goal -- and the positive attitude necessary to achieve it.
It's been easier for me to realize resolutions which have been organized into categories -- such as the following: motivation, endurance, performance, and nutrition. I'm not-so-proud to say that I've left my share of par tially fulfilled resolutions in all of those areas. But the "unfulfillment" in some, and the success in others, has given me the motivation to pass on a few thoughts which may help others to be more successful.
Motivation
The strength we need for any given performance is within each of us. When we are relaxed and enjoy a given run, our performance often improves. Relaxation and enjoyment are often increased when we lower our expectations for the run. If you're tired after work, for example, don't try to "rev up" for top performance -- just think about walking to the end of the block.
Whatever it takes to get you out the door -- do it! Once you're relaxed and moving, you'll get in the workout you can do on that day. If you find a way to enjoy each run, you'll develop more motivation. The most common reason for a "bad" run is going too fast (on that day) in the beginning. Slow down and enjoy! When in doubt, take pressure off yourself.
Endurance
Through a steady series of increases in the length of your long run, you'll significantly increase your endurance. Many runners find that their racing speed also increases. You must run the long ones slowly -- 1.5 to 2 minutes per mile slower than your race pace for the distance you're running. When the long one exceeds 10 miles, run it every other week. If you're racing regularly at the 10K distance, you'll continue to see benefits u ntil the long one reaches 15-17 miles.
Speed!
To run faster, you must run some regular speed work to develop the muscles and the cardiovascular efficiency for higher performance. Twice a week, run 4-8 light accelerations. These 60-100 meter pick-ups (with plenty of rest in between) teach you to run lighter on your feet, and have a quicker turn-over. Never sprint.
Hill repeats will strengthen the running muscles better than any other workout. Run up the hill hard -- but not all-out (about 10K race pace). Walk down each hill to recover. Start with 4 hill repeats and increase to 8 -10 repeats. Beginners can run a hill that is 80-100 meters. Experienced racers can run a 200-300 meter hill. Less experienced runners can run a hill with a distance in between.
As you get closer to your racing season, run a speed workout once a week. If you don't have much time, running only 4-8 x 400 meters each week will help you develop the muscle groups needed for faster running. Gradually increasing the number of repeats to 18 or 20 will help you develop the endurance speed necessary for a good 10K. Rest as much as you need between each 400.
Nutrition
Dietary changes shouldn't be made dramatically. Gradually cut down on the quantitities of negative nutrients -- such as fat and salt. If you totally cut out foods that you have loved for years, you'll probably build up cravings and over-consume the negative food later. Learn to enjoy positive foods like Powerbars -- which have quality carbohydrates and hardly any fat.
Visualization and mental rehearsal have proven to be powerful tools in modifying behaviors over a long time period. In each area, visualize the way you want to have improved 5 years from now. Then mentally rehearse the many little changes of behavior which will bring you to that goal. If you start with a series of little changes, and continue to make small changes over a 5-year period, you'll be successful. You've got it in you!
Note: Olympian Jeff Galloway is the author of Galloway's Book on Running, Return of the Tribes to Peachtree Street, and Marathon! and is a monthly columnist in Runner's World. His low mileage marath on training program is in 30 plus cities in North America.
