It's Flashback Friday, and each week I dig in the blog archives and share a post that you may have missed the first time around because after more than five years, surely there is a post you missed along the way. As we enter into a new year and a new decade, many people are setting lofty new year resolutions!

When I think about the typical resolutions that runners may make, such as to race a new distance, to increase speed, to get up earlier to work out, to start strength training, to eat healthier, or lose fat, I realized I have a blog post that can help you achieve those goals.

As you consider your new year resolutions and begin to put together your action plans for success, may I make some recommendations with these blog posts that can help you reach all your running goals?

RUNNERS RESOLUTIONS

START STRENGTH TRAINING
SET GOALS YOU CAN ACHIEVE
A FASTER 5K
GET UP EARLY TO WORK OUT
START MEAL PREPPING TO EAT HEALTHIER
REDUCE SCREEN TIME
MAKE NUTRITIONAL CHANGES TO EAT HEALTHIER
RUN A HALF MARATHON
LOSE FAT
RUN A 5K

Featured

Jan 3, 2022

Seven New Year's Running Resolutions to Improve Performance

Jan 3, 2022

Jan 8, 2020

Strength Training For Runners 30-Day Challenge

Jan 8, 2020

This 30-day strength training for runners challenge is meant to help you develop the habit of performing daily low-intensity strength exercises to improve your running performance and longevity in the sport. Are you up for the challenge?

Jan 8, 2020

Dec 16, 2019

How To Set Running Resolutions for 2020 That You Can Keep

Dec 16, 2019

Follow along with the framework that I use with my running coaching clients to set running goals that you can achieve in 2020. Reflection, goal setting, problem-solving, planning, and executing are essential elements to reach any goal or new year resolution.

Dec 16, 2019

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Oct 9, 2019

Five Ways To A Faster 5K Finish

Oct 9, 2019

Learn the strategies to improve your 5K running time with these five ways to a faster 5K finish.

Oct 9, 2019

Aug 5, 2019

Project Morning Workout: Tips To Get Up Early To Exercise When You've Tried and Failed

Aug 5, 2019

The best time to workout is the time you can stay most consistent. For some people that time is in the early mornings. Learn about my quest to get up early to workout with helpful tips to wake up early to exercise when you’ve tried before and failed.

Aug 5, 2019

Jun 17, 2019

Meal Prep: Easy, Easier, Easiest

Jun 17, 2019

Meal prep doesn’t have to be complicated. Learn how to prep healthy meals in three categories: Easy, Easier, and Easiest. Even the most cooking inept can find meal prep solutions.

Jun 17, 2019

Apr 22, 2019

Digital Wellness: 10 Ways to Reduce Screen Time To Improve Health

Apr 22, 2019

Do you need a digital intervention? Too much screen time can lead to health problems, poor relationships, and diminished focus. In this blog post I suggest ten ways to decrease your screen time for a healthier balance. Don’t worry, I won’t take away your run selfies or Instagram meals.

Apr 22, 2019

Mar 11, 2019

How To Bridge The Gap Between Knowing and Doing

Mar 11, 2019

We know how to live healthier, we just don’t always do it. Take my healthy lifestyle quiz and see how you score, then learn how to begin to bridge the gap between knowing and doing.

Mar 11, 2019

Jan 16, 2019

5 Strength Training Exercises to Make You a Better Runner

Jan 16, 2019

Strength training isn’t cross training, it’s as important to your run training programing as the long run and intervals. Not sure where to start? Incorporate these five strength training moves into your next workout to build the runner-specific strength that will help you improve your run.

Jan 16, 2019

Oct 15, 2018

If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan

Oct 15, 2018

If you can run a 10K and have been consistently running for last six weeks, you’re ready to start training for a half marathon in eight weeks. Follow these exact steps to build your half marathon training schedule like a running coach, or download my free half marathon training plan for free.

Oct 15, 2018

Aug 13, 2018

The 10 Fundamentals of Permanent Fat Loss

Aug 13, 2018

I spent a decade yo-yo dieting, then four years ago lost the weight once and for all. During my journey I learned there are certain fundamentals of permanent fat loss. Before you spend another dollar on a program, a diet book, exercise equipment or supplements, make sure have the basics covered first. You may have to act and think differently than in the past to get better results in the future.

Aug 13, 2018

Jan 3, 2018

OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

Jan 3, 2018

RUN COACHING TO REACH YOUR GOALS

Do you need a coach to help you reach your specific goals? A coach can provide a clear road map to reach your goal, accountability, fill in gaps of knowledge, minimize the learning curve, help to overcome obstacles and give objective feedback so that you can reach new levels.

I am opening up a few more spots in my online run coaching. Coaching is for runners looking to improve with a structured training plan built specifically for you and your abilities, runner-specific strength training to run stronger, and nutrition habits help you to get most out of your training.

You must be willing to:

Put in the work. Coaching doesn't work unless you do.
Accept and apply feedback to your training.
Have an open mind and be prepared to try new things.
Communicate how you're feeling throughout the process. Coaching is a collaborative process; I don't know how you are feeling or what you think unless you tell me.
Make healthy changes to your lifestyle, including sleep, nutrition to get the most out of your training.

My coaching is not for you if:

Need a drill sergeant to motivate you; this is not my coaching style.
If you are an advanced runner looking to qualify for Boston, run an ultra-marathon, or aiming for a significant PR on your full marathon.
You are not willing to change the way you currently train.

I am most effective with runners who want to achieve their first or fastest 5K, 10K, or half marathon. If this sounds like you, I'd love to hear from you! How can I help you reach your goals?

Start here for an online assessment to see if we will be a good fit.

Let's make the most of the new year together! Even if coaching is not for you, I love sharing running tips, runner-specific strength training, and nutrition habits on the blog, so thank you for following along.

Happy new year! Wishing you all health and happiness as you pursue your fitness goals.

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