Friday, January 21, 2011

FFF Diva Resolution: "3 Ways to Stick to Your Running Resolution" & 84 Miles a Month Challenge!

3 Ways to Stick to Your Running Resolution

By Patrick McCrann
Marathon Nation

With the New Year upon us, your peers and countless websites are undoubtedly urging you to make resolutions to be a newer and better you. While I think this annual exercise can be a useful one, the changes we pick almost never turn out to work the way we planned — sometimes this is good, sometimes it isn’t. In this article, my aim is to give you some food for thought that can help you make the most of your critical few resolutions. Here are my top four tips to master the annual resolution process.

You Are Already Awesome
No, seriously. You are. As a runner you have connected your passion for something and turned it into a physical habit that is good for you. It doesn’t matter if you run to win or run for fun, if you run every day or just a few times a week. Whatever “regular” means for your routine, you have it down. This simple act places you in — no joke — a ridiculously small percentage of Americans who exercise regularly. And by small I mean 1 percent.

When’s the last time you were in the top 1 percent of something? Think about it.

Of course you have some work to do. Change is hard. New habits don’t just stick. Yes, you will stumble more than once with your goals. But before we start with this year, I wanted to let you know just how far you’ve already come. Nice work!

All Big Changes Start Small
It’s tempting to pick something pretty epic as a goal: Lose 50 pounds. Travel to Nepal. Learn a foreign language. These are all suitably big as to seem cool and motivating. The issue is that some things are so big — and out of the ordinary — as to defy success from where you stand right now.

Instead of losing 50 pounds; try losing 5. Instead of traveling to Nepal; try determining where you want to go there (read) and how much it will cost (a budget). Instead of learning a foreign language; try to replace your most common daily phrases and/or words with their foreign alternatives (hello, how are you, what’s going on, can you please help me, I don’t know how to, etc.).

Instead of just thinking big, take it one step further and break it down into some very basic goals. The idea here is to create some basic and fundamental momentum, the power of which will help drive you more deeply toward achieving the overall target you set. You’ll be amazed at how powerful this can be.

Stop Dreaming, Start Cloud Seeding
Cloud seeding sounds pretty far-fetched; I think I first heard of it during a Buck Rodgers episode (yes, I am that old!). But it’s actually done today and can be a powerful lesson. With the end goal being more rain / water, traditional solutions revolved around diverting water from areas where it was more plentiful. Done via aqueducts and pipes, this is a geographically difficult and complex solution that often comes with territorial issues. But who owns the clouds that deliver the rain? Answer: No one.

It’s brilliant really, tweaking something just slightly so as to create the desired effect on the ground. You can do the same thing and you don’t even need the ability to travel through space like Buck. Looking to become an early riser? Set a “go to bed” alarm to guarantee sleep. Set out your early morning clothes ahead of time. Get a coffee machine with a timer.

Want to run longer this year? Pick incremental distances. Recruit “long-run buddies." Map out some new cool places to get to.

Trying to avoid another overuse injury? Focus on five minutes of stretching after each workout. Consider foam rolling at night during a TV session. Consider a weekly yoga or Pilates session.

Get Accountable
Having a goal is one thing. Telling other folks about it is another. You might hesitate to share what you want to achieve, but you might be surprised to find that you are not alone. Some of our most basic goals around fitness, health and wellness aren’t unique to us. After all, we could all stand to lose a few pounds, right?

More importantly, involving others makes you accountable and more likely to achieve your goal. It can be a public challenge done via the web or just between friends. Maybe it’s a friendly challenge or a hardcore, money-on-the-table proposition. Whatever works for you, do it. Just don’t keep the goal to yourself unless you are supremely confident in your personal abilities. If there’s no one else, you can tell me on Facebook or Twitter. I promise I won’t bug you about it, and I’ll even silently root for you.

Good luck. I hope you liked my tips and found them useful. If you did, please pass them on to your friends and family. Who knows who you might help.

Marathon Nation is the home of Coach Patrick and his real-world, pace-based marathon training system. Download one of our free resources, find your personal marathon training schedule or join us online to share your training and racing with our growing community of runners. Find more quality articles and video analysis resources online at Marathon Nation:

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84 Miles a Month Challenge

"Nobody cares if you're not a good dancer. Just get up and dance. The same holds true for racing. Whether first or last, we all cross that same finish line. Just get out there and run." -Dean Karnazes, Ultrarunner and best-selling author

Have you ever wanted to challenge yourself? How about by running 1,000 miles in a year? Is it doable? Of course! It's only about 84 miles a month, which is roughly 2.7 miles a day!

Don't believe me? Well I belong to a wonderful exercise community called Operation Boot Camp and we (and our friends and family) are taking on this challenge and I want to invite all of you too!

Initial Breakdown from our Run 84 miles in January FB page:!/event.php?eid=184530704891885

Hey Guys,
Mia (one of my friends from boot camp) gave me this idea. She has made a challange on her Nike+ to run 84miles in January.
So here is the challange if you wish to accepted:
Run 84 miles in the moth of January.. This breaks down to 2.7miles a day..
You will post your run here to keep yourself accountable. This will be a fun challenge because this will set the tone for the rest of the year. If we start on the right foot the rest of the year will be super easy.. Hope you guys will join...

I do hope all of upu join! To date I have run about 60ish miles and counting just this month! Slow and steady wins the race! My OBC instructor Alex started a Facebook Group just for this challenge:!/pages/84-miles-in-a-month/185993431425310

Feel free to join us and be part of our supportive running and exercise community!

FFF Diva Out,
<3 FFF Diva Mo


  1. You just made my day! Thank you so very much for your support! This article is great, btw. I am still very large and struggling with a painful heel, so as of yet I have no desire to run. It may come later though, and even with what I'm doing I found great nuggets of encouragement here!!!!!

  2. Pauline I totally was there. Dropped my 1st 100, still have 100 lbs to go. We all get there with small steps. You got this! Also, I friend requested you on Facebook. I practically live there. Looking forward to keeping in touch! Hmmm...I wonder if we live anywhere near each other. Trust me, I am not a stalker. LOL.

  3. Very nice article!!! And your progress is amazing. You look FANTASTIC! Keep on rockin it!

  4. love the blog!!! Keep up the fantastic work (just commented under Win Lose or Blog too lol)


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