How to Keep Chasing Your Goals This Year
This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Coaching.
How are you doing on your New Year’s resolutions and goals? Not how you planned to be doing. Not how they looked on January 1. But right now—a few weeks in, when motivation, like the temperature, has cooled and real life has stepped back in.
Even if you survived “Quitter’s Day” you may be struggling to stick to your goals now, especially those tied to running.
If that’s you, here’s the good news: You haven’t failed. You’re right on schedule. The real challenge isn’t setting goals (anyone can do that), it’s about learning how to keep chasing them long after the initial excitement fades.
Let’s talk about why goals fall apart and how to keep yours alive, well beyond January.
Why We Abandon Goals (Even When We Care)
Most people don’t stop chasing goals because they’re lazy or undisciplined. They quit because the structure of the goal itself is flawed. Here are a few common traps I see over and over again, some which I’ve fallen into myself.
All-or-Nothing Thinking
“If I miss one workout, I’ve failed.” This mindset is too rigid. One missed run, one bad week, or one detour does not erase progress. Consistency isn’t perfection. It’s persistence over time (days, weeks, months, years).
A Goal Feels Overwhelming
“I’m going to run XX miles a week.” Big goals can be inspiring but also paralyzing if they feel like too much—it’s easier to not even start.
No Clear Action Steps
“I'm going to get fit” or “I want to run faster” sound great, but how do you get there? Setting a time goal, such as a sub-5-hour marathon, is more specific, and therefore actionable because you can chart where your fitness stands now and plan, step by step, where you want to go.
How to Keep Chasing Goals—All Year Long
Here’s what actually works as you get after your running goals:
Ditch All-or-Nothing Thinking
One workout will not make you fit, and one missed workout will not ruin you. Zoom out. Progress happens over months and years, not days. The goal is forward motion, not a flawless streak.
I took a one-month break after last year’s TCS New York City Marathon, and when I started again, I ran slower paces and fewer miles, knowing I wouldn’t be defined by one good or bad run.
Be Realistic and Listen to Your Body
As you chase your goals, know when to push and when to pull back. As I eased back into running after my month off, I listened to my body and took more days off than usual. This allowed my body to build back slowly and absorb the training.
When training for a goal race, remember it’s better to be 10 miles undertrained than one mile overtrained. Having the courage to take a day off will save you in the long run. The only risk of taking too many (necessary) days off is showing up to a race a little undertrained. A much bigger risk is to not listen to your body and get injured because of one training mile too many.
Trust Yourself
Your running journey is just that, YOURS—it belongs to no one else. Some days will feel strong, others won’t. I’ve been running for three decades and I still experience this. Trust your instincts when chasing a goal. Consistency grows from self-trust, not self-punishment.
Create Action Steps and Interim Goals
Break down your big goals into weekly mileage targets, short-term fitness benchmarks, and process goals (sleep, strength, recovery, diet, etc.). Small wins create momentum. Momentum keeps you moving when motivation fades…in January and all year long.
Play the Long Game
Even if you fell short of your goals in January, you can still show up in February, March, April, and beyond. Ask yourself, “Can I sustain this for the next 6–12 months?” If the answer is no, adjust now, not after burnout or injury forces the change.
I love pizza, so I use this analogy: Think of your long game or big goal as a large pizza. It may seem appetizing at first, but it can also seem daunting. Break it down one slice at a time. These interim goals will take you to your larger goal.
Be Part of a Community
Goals are easier to pursue when they’re shared. A running club, a training crew, a coach, or even one accountability partner can make the difference between stopping and continuing to show up.
As the African proverb says, “If you want to go fast, go alone, if you want to go far, go together.”
So…Happy New Year, a Month In
It’s still only January. You have time to recommit, adjust, and if necessary, pivot. This year isn’t about a perfect January (or any month). It’s about staying in the game and of course, enjoying the process.