7 New Year’s Resolutions for Runners and Walkers
A new year is the perfect time to refresh your goals and recommit to movement. Whether you’re a seasoned runner, a dedicated walker, or just getting started, setting realistic and motivating resolutions can help you stay consistent all year long. One great way to boost motivation is by joining a virtual run—like the ones offered by Medal Dash—which let you move on your own schedule, track your progress, and earn a fun, tangible reward for your effort. With that inspiration in mind, here are seven New Year’s resolutions designed especially for runners and walkers.
1. Commit to Consistent Movement
Instead of focusing on speed or distance, resolve to move consistently. This could mean walking or running three times a week, every weekday, or even just 10 minutes a day. Consistency builds habits, improves cardiovascular health, and reduces the pressure that often leads to burnout.
2. Set a Clear, Achievable Goal
Having a specific goal—like completing a certain number of miles in a month or finishing a virtual race—gives your training direction. Clear goals are easier to track and celebrate, and they help turn “I should exercise more” into a concrete plan you can follow.
3. Join a Virtual Run or Challenge
Virtual runs add structure and fun without the stress of in-person events. You can participate from anywhere, at any pace, and still feel part of a larger community. Many runners and walkers find that earning a medal or badge at the end is a powerful motivator to keep going.
4. Prioritize Injury Prevention
Make this the year you truly listen to your body. Warming up, cooling down, stretching, and resting when needed are all essential. Staying injury-free means you can keep moving long-term, which matters far more than pushing too hard in the short term.
5. Mix Up Your Routes and Workouts
Doing the same route every time can get boring and limit progress. Try new neighborhoods, trails, or parks, or alternate easy walks with faster intervals. Variety keeps workouts interesting and challenges your body in healthy ways.
6. Track Progress—Not Perfection
Use a journal, app, or simple checklist to track your walks and runs. Progress isn’t always linear, and that’s okay. By focusing on showing up rather than being perfect, you’ll build confidence and see how far you’ve come over time.
7. Celebrate Every Win
Resolve to celebrate milestones, big and small. That might mean finishing your first 5K distance, completing a month-long challenge, or simply sticking with your routine during a busy week. Recognizing achievements reinforces positive habits and keeps motivation high.
New Year’s resolutions don’t have to be extreme to be effective. For runners and walkers, the most powerful goals are the ones that encourage consistency, enjoyment, and long-term health. Whether you’re moving solo or joining a virtual run for extra motivation, each step you take is a step toward a stronger, healthier year ahead.