As the calendar flips to a new year, it’s common for endurance athletes—marathoners, ultra-runners, and triathletes alike—to set ambitious running goals. The promise of a fresh start feels invigorating, and we begin visualizing personal bests, epic races, and new distances. But if you’ve ever started strong on January 1st, only to feel your motivation wane by the 19th (Strava calls this “Quitter’s Day”), you’re not alone.

In the latest episode of the Your Diet Sucks podcast, titled New Year’s Resolutions: Why Your Goals Suck and How to Fix Them, hosts Kylie Van Horn and Zoe Rome explore why so many New Year’s goals fail—and what endurance athletes can do differently to set and sustain meaningful running goals.
The Psychology Behind Running Goals
Before diving into actionable strategies, it’s helpful to understand the neuroscience of goal setting. According to Kylie and Zoe, habits are built in distinct phases: intention, initiation, repetition, and maintenance. Each step involves different parts of the brain, including:
- Prefrontal Cortex (PFC): Responsible for decision-making and planning, but easily fatigued by stress and multitasking.
- Basal Ganglia: Automates behaviors and turns them into habits through consistency.
- Dopaminergic Reward System: Reinforces new behaviors with feel-good signals when goals are met.
The takeaway? Setting and sustaining running goals requires more than willpower. It’s about designing your environment, building systems, and celebrating small wins along the way.
Common Mistakes When Setting Running Goals
It’s tempting to start the year with big declarations like, “I’ll run every day!” or “I’ll qualify for Boston this year!” But as Kylie points out, these types of goals often lack specificity and realism, setting you up for frustration and burnout.
Top Pitfalls:
- All-or-Nothing Thinking: Missing one workout doesn’t mean you’ve failed. Progress isn’t linear, and perfection isn’t the goal.
- Overloading Your PFC: Tackling too many goals at once (e.g., running more, cutting sugar, and starting strength training) drains your mental resources.
- Lack of Specificity: Vague goals like “run more” or “eat healthier” don’t provide clear direction or measurable outcomes.
The SMART Framework for Running Goals

The SMART goal framework can help endurance athletes set realistic and actionable running goals. SMART stands for:
- Specific: What exactly do you want to achieve?
- Measurable: How will you track progress?
- Achievable: Is it realistic given your current lifestyle and fitness level?
- Realistic/Relevant: Does this goal align with your values and long-term aspirations?
- Timely: What’s the deadline?
Example:
Vague Goal: “I want to run faster.”
SMART Goal: “I’ll complete 3 speed sessions per month for the next 3 months to improve my 5K time by 2 minutes.”
By breaking your aspirations into smaller, actionable steps, you increase your chances of success while reducing overwhelm.
Motivation vs. Sustainability in Running Goals
Motivation might get you out the door, but sustainability is what keeps you going. Zoe emphasizes the importance of intrinsic motivation—finding joy in the process rather than focusing solely on outcomes.
Tips for Sustainable Goals:
- Celebrate Incremental Wins: Completing a workout or sticking to a plan for one week is worth acknowledging.
- Focus on Enjoyment: Choose running routes, training partners, or playlists that make the experience fun.
- Practice Flexibility: Life happens. Adjust your goals as needed without feeling guilty.
Overcoming Challenges: Common Pitfalls of Runners’ New Year Goals
One reason many New Year’s resolutions fail is that they aren’t rooted in realistic expectations. Studies cited in the podcast reveal that habits can take anywhere from 18 to 254 days to form—far longer than the myth of 21 days.
How to Overcome Challenges:
- Start with micro-goals: Aim for one new habit at a time (e.g., adding one extra run per week).
- Pair new habits with existing routines: Drink water with meals, or lay out your running clothes before bed.
- Reflect on past failures: What didn’t work before, and how can you approach it differently now?
Nutrition’s Role in Supporting Running Goals
Proper fueling is foundational to achieving running goals. Kylie discusses the importance of hydration, nutrition, and energy management for endurance athletes.
Key Tips:
- Hydration: Pair drinking water with existing habits (e.g., after brushing your teeth or during meals).
- Fueling: Focus on balanced meals with carbs, protein, and fat to support your training.
- Recovery: Prioritize post-run nutrition to repair muscles and replenish glycogen stores.
Nutrition isn’t just about performance; it’s a cornerstone of sustainability and long-term health.
The Role of Community in Achieving Running Goals
One of the most powerful motivators for runners is accountability. Whether it’s through group runs, virtual challenges, or training with a friend, a sense of community can keep you consistent.

Benefits of Running with Others:
- Encouragement on tough days.
- Shared experiences and advice.
- Accountability to show up, even when motivation is low.
As Zoe and Kylie note, the social aspect of running often plays a bigger role in success than people realize.
Cultural Perspectives on New Year’s Resolutions and Running Goals
The podcast also highlights how collectivist cultures, like those in Japan and China, often focus New Year’s resolutions on community and connection. This stands in contrast to the Western emphasis on individual improvement.
What We Can Learn:
- Instead of “I want to run faster,” try “I want to complete a relay race with friends.”
- Think about how your goals can strengthen relationships, not just personal performance.
Shifting the focus from self-improvement to shared experiences can make running goals feel more meaningful.
Actionable Tips for Setting and Sustaining Running Goals
Ready to set yourself up for success this year? Here are some practical steps:
- Write Down Your Goals: Studies show that written goals are more likely to be achieved.
- Repeat Goals to Yourself: Positive affirmations can reinforce new habits.
- Use Habit Stacking: Pair runs with existing habits, like morning coffee or evening walks.
- Start Small: Focus on one goal at a time to avoid overwhelm.
- Celebrate Milestones: Acknowledge your progress, whether it’s a new PR or sticking to a weekly routine.
Conclusion
Setting running goals doesn’t have to feel daunting or destined to fail. By understanding the science of habit formation, embracing realistic expectations, and celebrating the process, you can create goals that truly stick.
If you’re looking for more insights and tips, don’t miss the full Your Diet Sucks episode: New Year’s Resolutions: WhyYour Goals Suck and How to Fix Them. It’s packed with practical advice and relatable anecdotes that can help you start the year strong—and sustain it for months to come.

So, what are your running goals this year? Share them in the comments, and let’s keep each other accountable!
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