Is It Time for Resolutions or Habits?

Photo by Jude Beck on Unsplash

If you live in the Western Hemisphere you're probably familiar with the tradition of setting New Year's Resolutions.

The most common New Year's Resolutions are:
1. Lose Weight
2. Exercise More
3. Get Organized

I agree with all three of these resolutions. I want to lose weight after the holiday feasting season. I want to exercise more to reach my goal of running a marathon. And, I want to get organized and reduce the rest of the clutter in my home.

The problem with resolutions is they're easy to ignore after a few days or weeks if they don't become HABITS. So, this year I'm resolving to create strong habits to improve my regular and running life.

How to Succeed at a New Habit

Author and Habit Journal creator, James Clear suggests the best way to build a new habit is to start with a teeny, tiny goal. This strategy is backed up by research done at Duke University.

Below is a quick recap of Clear's How to Build a Habit Guide. You can read his book, Atomic Habits for a deep dive.

1. Start with an Very Small Habit

Make your goal so small you can't fail. For wannabe runners: Start with a walk around the block, not running a mile. 

2. Increase Your Habit in Small Ways

Habits, like building increased running mileage, should be gradual. If you increase your habit by 1% on a regular schedule, it will add up fast.

Adding one city block to your walk/run each day is easy. After a week, you'll be moving 7 more blocks! That's a great result for a small daily increase. 

3. As You Build, Break Your Habit into Chunks

Okay, as you add little bits of mileage, you'll soon be walking/running far. Clear suggests you can stay engaged by breaking your habit into parts. For example, instead of walking for an hour break it into two 30-minute walks. Stroll in the morning and again in the evening.

For sweaty workouts like running and power walking it may work best to set a weekly goal. Then, break your mileage or time goal into smaller pieces you accomplish over 7 days.  

4. When You Slip, Get Back on Track Fast

If you miss a day (or week) don't abandon your goal. Simply start again when and where you are. Life is too unpredictable to be harsh with yourself over missed workouts.

5. Be Patient. Keep a Pace You Can Sustain.

It's hard to be patient when you want to lose weight, run faster, or complete any goal. Real success comes with consistent efforts. The trick is to set a realistic starting point and goal.

No one gets up one day and runs a great marathon. It takes a long time to prepare. It starts with a running habit that grows to a long distance over time. Start where you are and build on it.

​Training includes good days, bad days, hard days, and easy days — all those days get you to the finish line.

I'm Kicking Off My 2021 Habit

It makes me nervous to say this out loud, but my resolution, goal, habit, dream is to run a marathon sometime in the next year or so. It's a long-term goal I plan to achieve by improving my running habit.

I don't expect many in-person races until late in 2021 which makes it the perfect time to train for a marathon. My plan is to re-start at the beginning.

I'll follow a series of training plans. I'll begin with a 5K, then a 10K, then a half, and then a marathon. That will get me to the end of the 2021 in a slow-growing, methodical way.

Setting Goals Along the Way

My hope is that in-person races can resume by Fall. Based on that, I've scheduled the following events to keep me on track with my goal and habit.

My first race for 2021 is virtual. I'm running the #HC15K Louisville. (Image: Hot Chocolate 15K/5K)

I'll test my running habit at the Best Damn Race Triple Challenge in October. (Use THISOLDRUNNER discount code to save 10% on any race and join me!)

Hot Chocolate 15K Louisville
​April 3, 2021

My first race for 2021 is the Virtual Hot Chocolate 15K Louisville. There are virtual events across the USA for the 2021 season.

Hippie Dash 5K
​​May 15, 2021

Right now, the Hippie Dash 5K is an in-person race. Of course, that could change, but maybe it won't.

Best Damn Race
​October 15-17, 2021

I'll run the Best Damn Safety Harbor Triple Challenge on October 16 & 17. It's a 5K and 10K on Saturday followed by a Half on Sunday.

St Pete Run Fest
​November 15, 2021

If the Best Damn Race Challenge goes well, I'll run the St. Pete Run Fest Half a month later. I'll add another race in December to maintain fitness.

St Pete Beach Classic
​January 15-17, 2022

Then, if everything comes together, I'll run the St Pete Beach Classic Marathon Challenge January 15-17 2022. That's 26.2 miles over two days. (Registration opens May 1, 2021 so I'm gonna be committed!)

I know, I know. I broke the 26.2 miles into chunks just like James Clear suggested. That makes my marathon a doable goal that excites me! #WinWin

Cheers to Your New 2021 Habits

That's my plan for 2021. Cheers to everyone out there who has their own goal for 2021. I wish you success all along the way. Happy New Year!

Looking for a Race to Run in 2021? Check Out My Race Discounts Page for Events Across the USA.

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