As we approach 2025, I want to share a different perspective on setting yourself up for your strongest running year yet…
Instead of overwhelming yourself with massive changes, let’s focus on small, sustainable steps that create lasting results.
The Key Principle: Everything is Connected.
Your running performance isn’t just about mileage – it’s influenced by sleep, stress, nutrition, strength, and mental well-being. And rather than trying to overhaul everything at once, pick one area to focus on first.
Start Small:
- Instead of committing to “run every day,” start with “go for a 10-minute run 3 times this week”
- While making your morning coffee, do 10 squats, 10 lunges each leg, and 10 calf raises. (I love this and use it myself too, it was mentioned by Dr Rangan Chatterjee in Extramilest Show #90)
- Add a 10-minute walking warmup before your runs
- Focus on getting to bed 15 minutes earlier
Be Kind to Yourself:
- Listen to your body – a niggle today could become an injury tomorrow
- Not every run needs to be a workout
- Sometimes a 20-minute easy run is exactly what you need
- Progress isn’t linear – celebrate small wins
The Power of Consistency:
Remember, you don’t need perfect days – you need consistent ones. Small actions, repeated daily, lead to remarkable changes over time. Trust the process and stay patient with yourself.
Building New Habits:
- Make it easy (reduce friction)
- Attach it to an existing habit
- Create an environment that supports your goals
Your Next Step: Choose ONE small change you can start tomorrow. Something so easy you can’t say no. Then build from there.
Remember: Running should enhance your life, not consume it. Focus on sustainable progress rather than quick fixes. Here’s to making 2025 your strongest year yet – one small step at a time.
Have fun out there on your runs!
Cheers,
Floris Gierman
P.S. Want more guidance on building sustainable running habits? Join our Personal Best Program here.
