Top New Year's Resolutions for Runners in 2023

As a runner, you likely chase after goals all year—literally. Whether it’s training for a 5K, running a marathon, or finding new running shoes. So, what’s the point of a New Year’s resolution? With a fresh outlook in front of you, it’s the perfect time of year to set your running goals for 2023. Here are a few resolution tips to get you off on the right foot.

Runners with Kinesiology Tape shin and knee

Which running goals for the new year are right for you? Whichever ones help you to run more. Maybe you want to compete in marathons this year or get more cardio in general. Or maybe you just want to lace up your shoes and start running for the first time. (In which case, we recommend the Couch to 5K program for a structured, gradual approach to running.) 

Whatever you want to achieve this year, make sure to pick specific goals to fit your needs. Use the SMART method so your goals can easily be tracked and implemented. SMART stands for:

  • Specific: Make your goals specific and narrow
  • Measurable: Define ways you’ll show progress
  • Attainable: Make sure you can reasonably achieve this goal
  • Relevant: Pick goals that align with your values
  • Time-based: Set an end date for your goal

For instance, if you want to make running a regular habit this year, you may make it specific enough so it looks like this:

Goal 1: I will run a minimum of three times a week by June 30th. I will accomplish this by setting my alarm for 6:00 AM every other weekday and running on the trail by my house. 

Use the SMART method to set and define as many goals for the new year as you want, but the fewer you have, the more likely you’ll be able to focus on the ones that make the biggest impact.



With all this talk of goal setting, it can be easy to get sidetracked and forget the reason for your running goals: to improve your running experience. And the best way to achieve that? By running regularly. It may be tempting to set a goal to binge-listen to all of those super science-y fitness podcasts so you can hack your way to running success, but the nice thing about cardio training is that you don’t need a lot to get started. Maintaining a steady, regular practice should be your goal. Aside from a little bit of blister tape for blister prevention or pro kinesiology tape to help with muscle recovery, some good running shoes and plenty of hydration may be all you need.

Woman running with KT Tape on shoulder


We all have those moments where our three times-a-week goal quickly slides to twice a week, to once or twice a month if we’re lucky. Setbacks are a part of life, as frustrating as they can be. If you find yourself slacking on your habits, it might be a good time to reassess your goals and make sure they are broken down into something achievable. Here are some other ways to help you stick to your new year’s resolutions:

  • Pick a spring race to run. This will help you stay committed after that January high begins to fade and people start getting sidetracked from their goals.
  • Join a running group. Make running a habit by finding a buddy or joining a run club to socialize and build habits with like-minded people.
  • Ask friends to cheer you on at the finish line. Keeping others involved with and excited about your goals may help you stick to them.
  • Be patient with yourself. Sometimes bigger setbacks come along that are out of your control. Make sure to practice self-love and give yourself plenty of space for healing, both physically and mentally. You can always get back to it when you’re ready.
  • Hit the trails. Trail running can keep you focused and feeling refreshed, as you’re away from the hustle and bustle and up enjoying the mountain trails.


Your running goals don’t have to be complicated, in fact, they should be anything but! As long as you can clearly define what you want to achieve this year and you stick to your commitments leading up to your goals, you’ll have everything you need to make 2023 your best one yet. 

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