Running a 5K Among the Top New Year's Resolutions

December 31, 2019


At some point, almost every adult makes a new year’s resolution that is focused on improving their health. From eating better, strength training, to running a 5k or even running a few times a week – the most common New Year’s resolutions are goals focused on getting in better shape.

Even with all the good intentions, only a tiny fraction of us actually keep our resolutions or reach our initial fitness goals. According to, University of Scranton research suggests that just 8% of people achieve their New Year’s goals. It’s not that most of us are lazy, it’s just that our approach may be unrealistic.  Failing to keep your New Year’s Resolution may feel like you took 3 steps forward and 1 step back…. The reality is, you are still moving forward.

One of our employees shared that her new year’s resolution is to complete a 5k with her teen daughter this year. When we asked her game plan, she said willpower. Unfortunately, when it comes to running and improved fitness, having no plan or just trying really hard, may not be enough to help you break through the hard work that is required to help you safely meet your fitness goals like running a 5k. So we have come up with 3 steps below to help her stick to her resolution, to get started running, and to set attainable goals.


Here are 3 Steps that will work to help fellow runners to keep their new year’s resolutions in 2019.

  1. Don’t Rely on Willpower, Seek Out A Program

Mobile Phone Apps such as and Couch to 5K are two well-known mobile tactics and training plans that have proven to motivate new runners with setting attainable goals, keep new year’s resolutions, develop long-term fitness results.

  1. Accountability is Found Publicly

By telling your friends, family, and co-workers your resolution and/or goals, it encourages a sense of accountability. Those who care about you will ask how you’re doing with your running and it could even motivate them to join in.

You may have seen advocates of other health and wellness programs sharing their journey through posts on social media. The encouragement alone is a great motivator, but it’s also fun to brag on your development. Using some of the apps above, you can get support and the motivation you need as well as education on running safety through their community forums. Also, you can share your progress with friends on Facebook, and connect with your local running support community. A few we have found are Birmingham Running And Training Society and Vincent Runners.

  1. Set Short-Term Goals to Develop a Habit

They say that it takes 21 days to develop any new behavior into a habit. By setting simple short-term goals, (I.E. to run at least 3 times a week for 3 weeks) you can commit to running for an entire month. Then when you run for a month, it becomes part of your daily routine and a habit that is more easily an attainable lifestyle change.


One setback is only a step back… that does not mean you can’t achieve your new year's resolution. Like Forrest Gump… Just keep running.

One set back that we encourage you to avoid is making a plan to go to the gym. Running is an activity that can be done at home, outside, or even at work on your lunch break, so it’s more about making the choice with the time that you have, rather than carving out time and money to set aside for the gym membership. But also, don’t expect yourself to have superhuman willpower just because you are motivated to run.

Imagine this:

You come home from work and need to run, it’s below freezing outside and dinner is warm and on the table. Are you going to change into your running shoes and head back out to the gym? We think not.

Skipping out on your routine can become a giant step backward, so whatever you do, focus on convenience when making a plan to start running.  And remember, you aren’t just building a routine, you are also building stamina, joint stability, and building your character too.

We hope you appreciate this quick plan to avoid a running injury to your knees or ankles and are on your way towards achieving your new year’s running goals. Also, an injury is an unavoidable setback.  No one plans on incurring a running injury, but if you happen to endure a running injury while jumpstarting your new year’s resolution, during race season, or during a local color run, tough mudder, or even during your spring cleaning, OrthoExpress Urgent Care is here 7 days a week to provide orthopedic injury care in a walk-in clinic with less waiting, low costs, and expert care quality.

OrthoExpress Urgent Care
Shelby County’s only immediate injury care clinic

Open M-F 10 am to 8 pm
and weekends 1 pm to 6 pm

104 Chelsea Point Dr
Chelsea, AL 35043
(205) 677-0001



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