By Coach Adolfo Salgueiro

May 2025 grant you countless, injury-free miles and new PRs in all your distances!!

As we stand on the edge of 2024, with a brand-new year in plain sight, it is the perfect time to reflect on what it was, what it could have been, and what we want 2025 to be. The perfect time to set our running goals for the year ahead is now. Just like a blank canvas waiting for Salvador Dalí to create another masterpiece, 2025 offers us the opportunity to lay down our aspirations and ambitions, both in our personal and running lives.

A brand new canva to set up your goals and execute the plan to achive them (Photo: Bertelli Fotografia, Pexels)

It’s easy to fall into the trap of procrastination, telling ourselves we\’ll think of that after the holidays. Then, before we know it, September and October creep up on us, and we find ourselves looking back at a year filled with missed opportunities. So, act as soon as you are done reading this post.

And sure, life gets in the way many times, actually, most of the time. But if we have a clear, set goal in front of us, we can make the necessary adjustments to keep moving forward and still achieve it.

Setting running goals is not just about numbers; it\’s about creating the framework to keep us motivated and focused throughout the year. Each goal serves as a stepping stone toward personal growth, whether that means achieving a new personal best, running a specific distance, or simply enjoying the process a bit more.

As we embark on this journey, remember that your goals should be tailored to your unique running experience and aspirations. You can\’t (or shouldn\’t) run a marathon to please someone else. Your goals should challenge you and only you, but also remain realistic and attainable.

If you haven\’t set up your running goals for 2025 yet, here are some ideas to consider. Consider applying #1 and then choosing four more to get you started. You may adjust as the year moves along.

10 Running Goals to Consider for 2025

1. Get More Sleep – Prioritize 7-8 hours of quality sleep each night to enhance recovery and performance. Sleep is a crucial pillar of athletic success.

2. Set a Mileage Goal – Aim for a predetermined number of miles for the year, like 1000 or 1500. Break it down into manageable monthly or weekly targets.

3. One More Day of Activity – Add another day of running or cross-training to your weekly routine. This can help increase your stamina and fitness without overwhelming you.

4. Strength Training – Incorporate strength training sessions into your weekly routine to build muscle and prevent injuries. A strong body supports better running performance.

5. Specific Distance PR – Choose one distance where you want to set a personal record. Focus your training on either a familiar distance or venture into the unknown for a new challenge.

6. Improve Your Easy Runs – Embrace the easy days as a chance to recover and build endurance. As counterintuitive as it sounds, running slow on easy days will ultimately help you run faster.

7. Keep a Running Log – Maintain a log of your physical activity. Including mileage, pace, effort and feelings. This will help you track progress and identify patterns.

8. Read at least one running book – Knowledge about our sport is always a good idea. Choose at least one book on the subject and learn its history, science, and iconic athletes, or get inspired.

9. Register for your next race right away – There is nothing like putting down some money on a race registration to have a specific goal towards which to work. Don\’t delay!

10. Commit to having more fun – Sure, we all want to improve all the time, but when stops being fun, eventually you will stop. Remember your paycheck and your family\’s love is not determined by your marathon PR. Enjoy the journey.

Any additions? Let me know by leaving a comment below.