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Keep This Promise

Somewhere in your brain's memory bank is that graveyard of failed New Year's resolutions. You know, the "Nevermore will I eat ice cream" declaration, the "My selfish behaviors will disappear this year" promise and countless other January commitments that never quite made it to the Ides of March.

This year will be different Really.

A strong, attainable resolution can focus your running and boost motivation and performance. To make a running resolution stick, however, you first must do some research. Take a look back over your past year of running. Did you complete that first-time marathon or run a personal best in the 5K? Did you generally look forward to running, or have you felt stuck in a rut? From this information, you want to uncover the single most important change you need to make with your running.

Of course, the best source of such information is a training log. Writing down specifics about how long you ran, how much time it took and how you felt will help you see your past accomplishments clearly and keep your current resolution on the front burner. So if you haven't kept a logbook before, make it resolution #1 this year.

In addition to keeping a training log, here are four other great resolutions. Each is based on a common problem you might find when gazing into your past.

Problem: You often cut your long runs short.
Resolution: Start slowly.

When I began running a few minutes slower per mile than my race pace during the first few miles of my workouts, I virtually stopped having bad runs. Even if you plan to go fast later in the run, start slowly to warm up your muscles and tendons, get your heart pumping and start the endorphins flowing. This will allow you to run longer and smoother overall.

Problem: You often skip workouts because you just don't feel like running.
Resolution: Reward yourself.

Some beginners tell me the only thing that gets them out of bed for a run on those dark winter mornings is the greasy cinnamon bun waiting for them afterward. Even a postrun bagel and conversation with a running friend or two will magnify the fun and camaraderie of your run.

Problem: You're bored.
Resolution: Challenge yourself.

Write a specific marathon, half-marathon, 10K, trail race or some other event on your calendar and train for it. A challenging mission will get you out on the road, even after those bad days at work.

Problem: You feel slow.
Resolution: Add "gliders" to your workouts. In the middle of your runs, glide for 20 to 30 meters. That is, go at about 90 percent of your maximum speed for 50 steps or so while lightly touching the ground. Keep your feet low to the surface, and don't increase your stride length, bounce or forward lean. By practicing this technique, you'll feel fast at any speed. Try to repeat these gliders eight or more times during your runs. Gliders invigorate your workouts while teaching you to run fast without pain and agony. What a deal!

MAKE THEM STICK

Once you pick an attainable resolution, you need a way to remind yourself of its importance. Here are a few ideas.

1. Put a piece of white adhesive tape on your shoes emblazoned with the words "start slow," "run light" or "reward yourself." When you go out for your next run, the words will remind you of your resolution.

2. Write the key words on your coffee cup, on your water bottle or on a notepad at your desk.

3. In your new training log, write your goal clearly on every single page.

From Runner's World, January 1999, p. 34

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