This shop has been compensated by Collective Bias, Inc. and Silk®. All opinions are mine alone. #Sponsored #NourishYourNewYear #CollectiveBias​ 

A new year is just around the corner, and countless new health and fitness goals are being set across the planet with almost giddy expectation for success. Unfortunately, most resolutions don’t even last a month until good intentions give way to less favorable old habits. Starting and keeping a running routine to lose weight and/or improve health, is one of these popular goals that often fizzles well before the figurative finish line.

But that doesn’t have to be the case; everyone can begin a running routine AND KEEP IT for a lifetime. In fact, being a runner is an easy, inexpensive, versatile, empowering way to maintain health and fitness throughout the decades. Over my 30 years as a runner, I’ve relied on various mental strategies to stay in a committed relationship with the sport. Today, I’m sharing these tips can that can also help you start running, keep running, and actually like it!  

Want to try Silk® Almond Yogurt Alternative​ from Walmart? Click on the image above and you can purchase on Walmart Online Grocery!

 Maintain Realistic Expectations: As with all things in life, you have a better chance for success and satisfaction if expectations are realistic. If you start running on Day 1 and think that you’ll be breaking the finish line tape in a marathon by end of the month, you are setting yourself up to fail and ultimately quit running. Same goes with those continuous day “run streaks” that are unfortunately so popular. Newsflash, you can miss a day of running and still be a runner. Sometimes there were a couple of months at a time when I didn’t run due to pregnancies, but I allowed myself that rest/recovery and still considered myself a runner. Additionally, in a similar vein, even if you never ever enter a race, you can still rightly consider yourself runner – run for your own reasons!

Set Incremental Goals: Having a big “A” goal is fantastic, as long as you can be flexible with it. For example, if your “A” goal is to run a half marathon, set smaller goals to run a 5k, 10k and 10-mile race in preparation. This will give you more opportunity to celebrate your strengths and uncover (and find ways) to improve your weaknesses so that you are not surprised on the “big” day. Through the process of achieving these smaller goals, you may realize you need to alter your “A” goal, and that’s okay! If you are not running to race, there are other goals you can set like running for a certain pace, running for a certain amount of time, running to spend time with friends, running to see the sights or see every state in the country.

Celebrate Achievements: I firmly believe in celebrating all achievements, big and small. After all, incremental goals, as discussed above, help shape us into resilient, enduring runners – small successes add up to big successes. For me, honoring these small victories make the training days when it feels hard, or the races where I do less than hoped, seem tolerable and worthwhile. Just like there are different love languages, your ways to celebrate health and fitness goals are personal – some may purchase new gear (colorful socks for me), some may book a massage, some may plan a fun group event (like my friend who plans a run + brunch with her buddies to celebrate their achievements each month). Some may celebrate by planning their next goal! 

End Comparisons: No doubt, there can be a negative competitive vibe within the running community, from world class elites to recreational, weekend enthusiasts. I think this is, in part, from the innate drive that so many have to be continually better, skinnier, faster and more fabulous than the next person – oh how social media feeds on this! Comparing yourself to someone else is “the thief of joy” and can cause you to quit. Even comparing your current self to your younger self can be detrimental. Run for your own reasons and to be your best you!

Adopt a Mantra: Find a short phrase or quote that helps motivate and inspire you or that is your raison d’être for running. Repeating this mantra out loud or in your mind during runs will can help you get re-centered and in the zone when running is feeling difficult. I like “I know I can” because it fits in the with the cadence of my stride! “Progress is Perfection®,” is another mantra I love from my friends at Silk® who realize it’s a journey and every little bit helps get you closer to your goals.

Not Every Run is Awesome: One bad run, or a dozen bad runs, doesn’t make you a bad runner. Not every race is going to be a Personal Best. Over the years, I’ve learned that when my running seems too hard physically, it’s likely because I am overdoing it. A day or two with no runs (or even a week), resting or cross-training, allows my body and mind to get back in step with my love for running. I never permanently give up running because it feels hard, or I don’t achieve what I hoped for (because that happens a lot). I just sometimes need to give it some “space” with a time out.

Accountability: Find a way to be accountable with your running and overall fitness journey, like checking in via some method every day or week will help keep your relationship with running in a good place. There are many ways to find accountability, some people are disciplined enough to do it on their own with training logs, others need an online community for support or a real-life running (or walking!) squad – or all of the above!

Snack Smart: Even if you are running for weight loss, this is no time to starve yourself. In fact, skimping on quality nutrition can lead you without energy to run and/or trigger binge snacking later in the day. What’s best, in my opinion, are three balanced meals based on your calorie needs along with a couple nutritious snacks spaced throughout the day. For example, I’m a fan of the Silk® Almond Yogurt Alternative to help keep me going between meals and after runs. I’m always looking for quick convenient snacks with about 200 calories and at least 5g of protein. This soy-free, dairy-free yogurt alternative from Silk is right on point. If you are vegan or just looking for more plant-based fuel in your life, this yogurt (found at Walmart) is for YOU! Creamy and yummy enough to eat plain – or top with your favorite goodies like my favorite combo of seeds, nuts and berries.
​

As I mentioned, I found Silk® Almond Yogurt Alternative at my local Walmart when I dropped in to grab a few groceries and gear for my morning boot camp – you can easily find it in the refrigerated cases where all the yogurt brands are stocked. I love how Walmart and Silk®​ make it easier to accomplish our health and wellness resolutions!

I encourage you to not only try these mental strategies I suggested today for sticking with your running resolutions, but also to take the Silk 30 Day Challenge and consider Silk® Almond Yogurt Alternative as a tasty pre or post-run snack. The Silk 30 Day challenge is a text engagement experience that serves as a “coach in your pocket” to help people of all fitness levels aspire to more active lifestyles while also introducing more plant-based items to their menus.  You can find out more and sign up here! ​Honestly, sometimes thinking about this dairy-free deliciousness and how I will “top” it gets me through the last mile or two of my runs!