Home > Blog

New Year, New Goals: Prehab’s Guide to Attainable Running Goals in 2024 

Ah, a New Year! Have you already set your 2024 goals? Even if you have, consider some of our recommendations below.

Run Strong, Run Smart: Set Your Intention to Prevent Injury

Set your intention to prevent injury. Did you know that most running injuries can be prevented? Whether you’re a beginner covering 0-3 miles a week or a seasoned runner consistently clocking 10-15 miles, Prehab is your trusted partner in injury prevention, sports performance, running gait analysis, and injury recovery. The best prevention is understanding your current risks and areas of weakness and to get ahead of those so you can crush your goals and not experience unexpected setbacks this year. Why rehab when you can Prehab?

Elevate Performance with Strategic Strength Training

Include strength training as part of your routine. Many runners spend 100% of their time running and 0% on building the strength that’s needed to be able to run efficiently, decrease injuries, and improve performance. The team at Prehab believes that strength training should be a part of every runner’s routine. Ideally runners can spend most of their time running, and 2-3 days/week doing strength training. Improve the runner’s athletic foundation for safe and efficient running. Learn and practice correct movements and why they are important to running specifically.

Fundamental Movements Over Mileage

Running more miles isn’t the sole solution to becoming a better runner. Prehab emphasizes the importance of practicing fundamental movements weekly to enhance overall performance. Incorporate exercises that focus on strength, flexibility, and stability to build a strong foundation for your running journey.

 To elevate your running experience, consider stepping out of your comfort zone. Joining a running club or integrating strength training classes can have profound effects on your overall performance. Surrounding yourself with like-minded individuals who share common goals and passions has proven to keep you achieving personal milestones. It’s also a wonderful way to meet a new accountability buddy!

Use the SMART Method

The SMART method is a powerful tool for setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Prehab recommends incorporating this method into your goal-setting process to provide clarity, track progress, and enhance the likelihood of success. Specificity, measurability, and relevance ensure your goals align with your overall fitness objectives, while achievability and time-bound factors keep you focused and accountable. For example, instead of saying “I want to run faster,” make it SMART. “I will decrease my 5K time by 30 seconds within the next eight weeks.” This makes the goal specific, measurable, achievable, relevant, and time-bound.

Track Your Progress

To stay accountable and motivated, consider keeping a journal or utilizing your phone’s note app to document your running journey. Log your achievements, setbacks, and reflections on each run. This not only provides a tangible record of your progress but also serves as a source of inspiration on days when motivation is lacking. Use the journal or app to set mini-goals and celebrate each milestone along the way. This reflective practice enhances self-awareness and helps you refine your goals as you evolve in your running endeavors.

Consistency Wins the Game!

 Don’t fall into the annual trap of racing into your goals and then burning out quickly. Steady and consistent running is the best way to accomplish your goals. Small goals lead to substantial gains over time. Whether you aim to increase mileage gradually or incorporate more strength workouts, consistency is key. Prehab advises creating a plan that progressively builds towards your target. Start with one strength workout a week, making it a habit before gradually increasing to at least two sessions. Progressive goals foster steady improvement and reduce the risk of burnout or injury.

Get inspired and Seek to Learn.

The Prehab experts don’t know it all, but we’re constantly learning, motivating and inspiring. Surround yourself with inspirational content that motivates you. If you’re on social media, connect with us and share your favorite accounts! Also, sign up for some events or join a run club to help keep you on track. Stay tuned for the Prehab calendar of events, webinars and charity runs (both in person and virtual). 

As you embark on your running journey in 2024, Prehab is excited to be your partner in achieving and surpassing your goals.

Don’t just run: Pave the way for a healthier, stronger, and more accomplished you. Here’s to a new year filled with new milestones and a running experience like never before!

Get some more inspiration in our other Blog Posts!