What's Your 2013 Workout Goal?

 1165My 2013 Workout Goal is to run 1000 miles. What's your goal? Everyone should have one.My Dad observed that there were a lot of people out at the park on New Year's Day. He said every year he sees lots of people running, walking, and playing tennis on Jan 1, but as the year progresses the people stop showing up. If you are a regular exerciser, you've probably seen the same thing happen at your gym or running path. Whether you are the committed one or the one trying to stick with your workout routine, you need a goal.Ideas for Your 2013 Workout GoalWhile I was running yesterday, I thought of some cool ideas for your workout goal. Modify one of these to make it your own or come up with your own inspired goal.

  • 50 different trails (walk, run, mountain bike, whatever-but 50 different trails!)
  • 150 total workouts
  • 3,500,000 steps
  • Do a pull up unassisted or do 5 standing single leg squats or do 50 push ups without stopping
  • Identify a specific number of birds or plants while hiking
  • Swim 100 miles
  • Become proficient at tennis
  • Get a wall map, track your miles, put a pin for each run and run to India...I'm don't know how many miles that is, but I think this would be a cool way of tracking mileage

Be RealisticI had the goal to run 1000 miles a few years ago and accomplished it, so I know I can do it. Why am I not increasing my target? Well, now I have two kids and two jobs, so running MORE than 1000 miles this year is not all attainable! Also when I did it before, I had run a marathon and probably a half marathon too. With no plans for a full marathon in 2013, I know I'll have to run consistently more than I currently am. 3 mile runs will now need to become 4-5 mile runs and I'll have to be sure to do a longer 6+ mile run every week. Perfect! I can do that! This is just what I need to take it up a notch from where I currently am without setting myself up for disappointment.Think your goal through and contemplate what it will take to reach your goal. Challenge yourself without setting your goal too high. You want to reach just enough to be inspired, but not so far that you fall.If you are new to exercise, set a goal for the next 3 months rather than for the entire year, and evaluate your goal quarterly. Your goal could be related to mileage, minutes of exercise, or days that you exercised. I recommend that new exercisers work out every other day, so your goal could be 45 workouts before March 30.Track ItMonitoring is essential. Track your progress in a very visible place so that you see your progression toward your goal on a daily basis. I like to write my miles on my wall calendar. My husband uses Strava. Whatever you do, make it accessible and easy to use.If you begin to realize that your goal is not achievable, modify it, don't abandon it! Review your progress every three months and adjust or revise your target if you need to.Get Inspired!What should your goal be? You could conquer your first half or full marathon. You could try a triathlon. You could learn to dance the tango. Indulge your passions and start birding! Whatever you do, make it something you enjoy. Don't stop looking for a physical activity until you find one that you like.I remember running the last 6 miles of my 1000 mile goal on a hotel treadmill. We were in Idaho for my cousin's wedding and it was super snowy outside, so my sister and I ran in the hotel mini-gym. 6 miles is a decent run for me, and on a crummy hotel treadmill, and while on vacation? It took passion and dedication to to make me run those last miles. Plus my Sissy was with me and that makes everything easier. Which brings up another important point, my family knew about and supported my goal. The hour that I needed to reach my goal wasn't looked down upon or complained about.Be FlexibleBecause I enjoy cycling, swimming and lifting weights in addition to running, I need to make my goal flexible. The last time I ran 1000 miles I literally didn't do much else for exercise other than run. I don't want this goal to detract from riding my bike or lifting weights to protect my bones. So, I will have to make my method of counting miles flexible. I am not willing to let go of the idea of 1000 miles, so I want to convert my other activities into miles. There is not a "right way" of doing this, I'm just making it up; the only person it has to make sense to is me. Here's how I'll do it:

  • 1 mile run = 1 mile
  • 4 miles on bike = 1 mile (I'll adjust if I need to when I get back on the bike)
  • Full body strength workout = 3 miles
  • Shorter strength workout = 1 mile
  • 10 minutes any other activity = 1 mile

You can count just about anything. What counts to you?Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for personalized nutrition or health advice or healthcare. Never disregard medical advice or delay seeking medical care because of something you have read or accessed through this website.