2025 Running Goals: Consistency and S & C

Last year, I made some long-term running goals that I knew were stretches. I got closer to my goal times but did not meet them. I plan to continue to work towards those times. However, I have two new goals to add for 2025.

Do Not Take More than 4 Days off from Running

Unless I’m injured or just completed a race, my goal is to not have more than 4 days off from running this year. In August 2024, I had 17 days off; in September/October, I had 12 days off; and in December, I had 13 days off. It’s too hard to return to running after so many days off. I’ve read it gets harder to return to running as you get older, meaning staying consistent is more important. None of these days off were due to injury. I need to ensure consistency with my runs because I don’t like starting three steps back after each extended break from running.

Strength and Conditioning

After fixing my form and injuring myself doing so last year, I noticed the toll running has taken on my glutes and quads. I need to give these muscles some attention to keep up with the demands of running. Hence, I'm doing some S & C. I’ll start with bodyweight exercises and move up to lifting weights this year. The goal is 3 times per week.

While I progressed toward my goals last year, I learned that my mind was another obstacle during some of my time trials. I must remember to “be comfortable with the uncomfortable” this year when I attempt to cross some of these goals off the list.

Armed with consistency, S & C, and a positive mindset, I can’t wait to see what I can accomplish in 2025.

What are your running goals for 2025? Let me know in the comments below.


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