New Year’s Resolutions Don’t Have to Fail

Let’s look at the science of making running goals, and sticking to them.

Written by Laura M. Brenner

New Year’s Resolutions among runners–and would-be runners–usually look at the big-picture. We will quit drinking, start cross-training, eat healthily, and go for a sub-whatever race time. We’re all in for our running goals in the new year. We make big, dramatic statements publicly to hold ourselves accountable for these perceived improvements. And we might even try to convince friends to join us in our crusade for happiness. For decades, this is how people made annual resolutions. But it’s time to re-think our approach.

Studies show that most New Year’s resolutions don’t last. Resolutions usually require some kind of behavior change–adding a stop at the gym on your way home, waking up earlier to make breakfast every day, saying no to alcohol during girl’s or boy’s night. Our brains tell us that changing our behavior isn’t easy. But, according to behavioral scientists, it can be, if done correctly. Using science as our guide, here are a few tips to help you create better New Year’s Resolutions and achieve them.

Think Small to Go Big

Not just around New Year’s, but any time you’re setting big, new running goals, it helps to divide them into actionable pieces. For example, “I want to run faster” isn’t easily actionable on its own. But starting with, “I’m going to add speed workouts once a week” is something you can work into your schedule. Setting New Year’s resolutions isn’t just about the outcome; it’s about the steps you need to take to get there.

Link New Habits with Existing Ones

New Year’s resolutions are really behavioral changes we want to make. And this usually means a shift in habits. This is good news, because behavioral science studies show it’s easier to sustain a new habit when you tack it on to an existing one. Humans have hundreds of habits we perform each day, often without realizing it’s a habit. Say you want to start cross-training to build strength and prevent injury…link this new habit with your existing habit of running. Getting dressed for your run is now a trigger to remind you to add that 10-minute pre-run strength workout, or swap your run for a 30 minute spin on the bike trainer. You’re less likely to bail on the new habit when you complete it first, before the existing habit.

Believe In Your Success

We all have a mental image of ourselves, or our “self-story.” Who we are as individuals, what decisions are in line with our values, and what choices stray too far from “staying true” to ourselves. This self-story helps us build our identity. But it can also limit our ability to grow. If your New Year’s resolution is to eat healthier, you have to believe you’re a person who makes healthy choices. You can shift your mindset by editing your story–literally. Write down your self-story, and be honest about anything that goes against your New Year’s resolution. Then, change the narrative in a way that makes sense in your life. Instead of “my life is too busy to consider how my food choices impact my health,” the story changes to, “my health is important, and finding ways to include more vegetables can be fast and easy.”

Recruit a Friend

It doesn’t take a scientist to know that teamwork really does boost motivation. We all need a little accountability sometimes, and pairing up with a friend or family member, or hiring a coach, helps keep New Year’s resolutions on track. Even if your resolutions aren’t the same, you can provide each other with support and hold the other accountable for their actions. Knowing someone is going to check in with you about your resolution and is there to cheer you on when things get tough is a big boost in sticking to New Year’s resolutions.

If your New Year’s resolution includes improving your fitness, starting to run, and aiming for a new personal best, RUN717 Coaching can help. We want to help you achieve your running and fitness goals in 2022, and beyond. Contact us today to learn more about our coaching programs and let us help make 2022 your healthiest, or fastest, year yet!

Unique Gift Ideas for the Runner in Your Life

A holiday gift guide made by runners FOR runners!

Although running is a simple sport, runners are obsessed with gear. Here is a helpful list of seventeen unique runner gifts. This holiday gift list is comprised by runners for runners – so you know you can’t go wrong! Read on to find out some of the favorite items from RUN717 athletes.

MARATHONER RUNNER GIFTS

Do you have a marathoner in your life? Here are three unusual ideas for runners who like to go 26.2 miles. Let them relive their race with these ideas! Better get comfortable though, because you might have to sit through a recap.

This medal display isn’t limited to the marathoner, any runner who races would appreciate this. I thought this was a unique way to showcase your special races. You could use it to display medals from your marathons, World Majors, or maybe the races where you earned a personal record. Either way, it is an attractive and unique method for displaying the medals. Click on image to learn more.

This engraved bottle is a fun way to encourage your favorite marathoner to stay hydrated while congratulating them on crushing that race. Featuring a detailed map of a famous marathon path (New York, Boston, and a bunch more are available), the powder-coated stainless steel bottle is triple-wall vacuum sealed to keep cold drinks that way for 24 hours and hot drinks warm for up to 12. It also has a leak-proof screw-on cap, so tossing it in a gym bag or backpack isn’t a problem when you’ve got to run. Marathon Map Hydration Bottle

RUN717 athlete Chris loves these pint glasses. Mile after grueling mile, what’s on a marathoner’s mind? The most deliciously well-deserved beverage imaginable? The post-marathon beer. And never has there been a more suitable glass for it. These classic pint glasses are beautifully etched with the famous routes and surrounding city maps of top marathons, plus finish line coordinates and date of the inaugural race. A unique gift for seasoned marathoners and aspiring ones alike. Have a beer and relive the race here: Etched pint glass.

Not into beer? Neither is RUN717 athlete Amber, she prefers art! This lovely framed course map is a great way to relive your favorite marathon. I love that it is personalized with the date and finish time. You can find the Boston Marathon print here, but Etsy has many other races available

DATA DRIVEN RUNNER GIFTS

Do you know someone obsessed with numbers? If you know a runner, I’m sure you have heard them talk about their longest runs, weekly mileage, and pace. These creatures love to track everything and there are some perfect runner gifts to fill their needs.

Even though we have the ability to track runs digitally, Coach Hodge is old-fashioned and prefers a written journal. There are tons of training journals on the market and my favorite is one of the Lauren Fleshman journals. Runners can record mileage, pace, shoes, elevation, and weather. Now runners have a safe place to brag about how they ran uphill both ways in a blizzard. Click on image to learn more.

Every runner has story about their favorite races. Unlike a journal that tracks daily runs, this is one that allows them to track just their races. It makes keeping track of personal records a whole lot easier! It can also be motivating to see improvement and growth. Watch out – it may turn some runners into race-aholics! This beautiful journal not only tracks race name, distance, and time, but it includes other details as well. This race logbook would make a great runner gift!

Want to help the runner in your life meet their potential? Here is where science + nutrition meet. By analyzing your body’s data, they give you a clear picture of what’s going on inside you along with a science-backed action plan for improving your health and becoming your best self. It’s very simple – print out a lab slip from your home computer, bring it to a nearby lab, then wait for results. Coach Hodge had this done and it was enlightening! I learned that my ferritin was low and my cortisol (stress hormone) was hgh! Now I can make some dietary changes and train smarter. Follow this link to learn more about Insidetracker. Use code HODGEPROGIFT for $200 off the Ultimate Package and get a FREE Inner Age.

EXTRA SPECIAL RUNNER GIFTS

SPLURGE – Does the runner in your life deserve something extra special? The next few runner gifts are bigger ticket items for the serious runner in your life.

Upgrading a watch can be an excellent gift because they are constantly adding new features. I could do an entire blog post on each watch, so I’m just going to share my two favorite GPS watches from a coaching perspective. GPS watches are like cars – there is a make and then a specific model. The the two top makers are Garmin and Coros. Garmin has been around longer and has excellent customer service. Coros is a newer company and they are known for battery life. I suggest making a list of the features you need because watch shopping can be overwhelming.

My favorite Garmin watch is the Forerunner 245. It packs the best of Garmin’s sensors, training apps, and health trackers into a device that’s comfortable to wear all day and night. There’s also a Music edition that can store up to 500 songs to help power you through your workouts. I like that it’s easy to use.

The top Coros option is the Coros Pace 2. I have both a Garmin and Coros watch and each has it’s pros and cons. The battery life on the Coros Pace 2 is amazing and it is more comfortable on my writst. And hey, Kipchoge wears this watch. If it’s good enough for him, it’s good enough for me!

RUN717 just purchased Normatech Recovery Boots to help their athletes recover quicker. Gretchen S also swears by these! She says the NormaTec boots are a huge asset to recovery. After a long run or hard training session, nothing feels better than slipping those boots on and flushing the toxins out of your legs. As a nurse who’s on her feet all day it’s also a great way to relax after a day at work.

PRACTICAL RUNNER GIFTS

Even though the next few gifts are practical, it doesn’t mean they won’t be well received. Any runner will be thrilled to open these this holiday season.

I had a number of RUN717 athletes recommend this item, so I knew I had to include it. Rosie said it best – “I love the Noxgear lighted vest! It has spread like wildfire in our running group. First one person got one, now we’re like a Noxgear army! It’s a relief not to worry about being visible in the dark.” This is on my want list! If you are interested in getting some more tips for running in the dark, read Coach Brenner’s blog post – What You Need to Know About Running in the Dark.

The Kolala Clip was another popular item with the ladies of RUN717. This is definitely going on my wish list! RUN717 athlete Elysia G loves her Koala Clip. It clips into the back of a racer back sports bra and is an easy way to store phone, keys, cash or ID/credit cards. It stays put and doesn’t move, so you barely realize it’s there. I’ve worn it for an entire marathon and experienced zero chafing!

Dee K had this to say about the Koala Clip: This phone holder is one of the best hidden secrets I know for women. For years I used a spi belt and hated having to carry my phone around my waist. I hated feeling the pressure around my waist and as the phones got bigger I started getting horrible chaffing on my lower back. Then I found Koala clip. It has been a game changer for me. You put your phone in the pouch and then you attach it under your shirt on your sports bra. It’s amazing. It stays in place, doesn’t move and no chaffing! I have really embraced the importance of running with my phone for so many safety reasons and Koala clip has made that so easy to do! Use code RUN717 for 10% off!

LOCAL RUNNER GIFTS

Putting money back into the community is ALWAYS a good idea. Here are a few local options for you.

If you run in PA you have to know Jason over at RUNPA. He is a good friend and offers some of the highest quality gear! Head on over to runpa and pick out something to make your runner friend look good. While you are at it, get something for yourself.

Another local option is RUN717! That’s right! We offer gift certificates and they are especially popular this time of year. Know someone who needs a gentle kick in the butt? Maybe they are a newbie and need some guidance. Coach Laura Brenner did this for her mom last year and it resulted in a 20 minute marathon PR! You can purchase month-to-month coaching for $125 per month, or you can purchase a customized training plan. Want them to open something? By a high quality RUN717 hat with your gift certificate!

These high quality hats are $25 (plus $5 shipping). Local pick up available.

Send me an email @ run717coaching@gmail.com for details.

You could also visit your local running store Flying Feet in York or Inside Track in Lancaster. I got a few gift certificates for my birthday in July and it was the perfect excuse to get some new running shoes! Another option is a race entry, these options are endless.

RUNNER GIFTS FOR THE FOODIE

It’s no lie runners love all things food. You can’t go wrong with a food related gift! Elite marathoner Shalane Flanagan has three great cookbooks out. I have the first two and can’t wait to get my hands on the third. The soup recipes in the older cookbook are a favorite of RUN717 athletes Jay and Denise.

Eating breakfast is the biggest struggle I see in runners I coach. Science tells us that what you eat at the start of the day impacts everything: your mood, your work output, your cravings, your sleep, and even your long-term health. In Rise and Run, discover a better a.m. routine and nourish your entire day with more than 100 recipes for nutrient-dense breakfasts, recovery drinks, packable snacks, and best-of-all: twenty-four new Superhero Muffin recipes (both savory and sweet). Click on image to learn more.

It’s important to fuel your runner during theri runs as well. Tailwind endurance fuel mixes clear with water to provide all your calories, electrolytes and hydration. Simple to use with a clean, light taste. I used to suffer from gastric distress – Tailwind was a game changer that helped me run my best marathons. Learn more by visiting Tailwind.

Hope you found something on this list for your favorite runner! Let me know if I forgot something that you love!

*Disclosure: RUN717 only recommend products we would use and all opinions expressed here are our own. This post may contain affiliate links that, at no additional cost to you, may earn us a small commission.

What You Need to Know About Running in the Dark

Photo by Tobias Greitzke onUnsplash

How you can stay safe and have fun during a night run

By Laura M. Brenner, assistant coach

Brace yourselves. Winter is coming.

Sorry. I couldn’t help myself. That’s just how winter running feels in the northeast when daylight hours are limited, and temperatures plunge. It’s not that I don’t like winter running—I do! But it forces me to re-evaluate my running routine and add a few more items to my pre-run checklist.

If you’re usually a morning runner, you might be able to make it through the winter without running in the dark. If you’re an evening runner, you’re likely already logging a few night runs. Temperature notwithstanding, running in the dark can seem intimidating and full of risk. Don’t let winter derail your training—learn how to enjoy running in the dark safely.

Is it safe to go running in the dark?

In my experience, running in the dark can be safe, fun, and help break up a mundane training cycle. Running in the dark – either before the sun rises for the day or after it sets – can be necessary. Daylight savings means your usual after-work run is now a night run. But don’t let a lack of sunshine keep you from logging those miles.

Running at night can be an excellent opportunity to reconnect with your body, unwind after the day, or spice up a stale training routine. However, there are a few things to think about before you head out the door or drive to your usual run spot for a night run. Some things we take for granted during the day become risks when running in the dark.

What you need on your night run.

There are some tangible items you should take or wear when running in the dark. Then there are the intangible things to consider. Even minimalist runners will want to plan, see the terrain, and be seen by motorists.

Location, location, location. Is the place where you want to run safely for you to be there after dark? Are you allowed to be there after dusk (many community parks close after sunset)? If you’re planning a night trail run, be prepared for more interactions with wildlife and know how to handle it. Another important thing to note here is cell service. If your usual daytime running location doesn’t have great cell service, it might not make a great night run location. If you are injured or feel unsafe on a night run, being able to contact a friend or loved one is essential.

I’m not here to tell you to only run on well-lit, well-traveled roads and trails—I love quiet urban alleys and remote trails at night. My rule: trust your gut; if it doesn’t feel right, pick somewhere else to run.

See where you’re going. If where you’re running isn’t well lit by streetlights, etc., you’ll probably want a light to see where you’re going. Most runners prefer to use a headlamp (picture a small, compact flashlight on an elastic headband). RUN717 likes this basic headlamp by Petzel: (https://amzn.to/3Dl3jt8). Other runners opt for a hand-held flashlight or waist-mounted light. Choose which one works best for you, or run with multiple lighting options. And always, ALWAYS check your batteries—bonus points for carrying spares with you (or at least in your car).

Be seen by others. Being visible to others is essential. This is especially true if you’re running on the shoulder of a road or a shared-use path. You want drivers, bicyclists, and other pedestrians to see you before they get to you. That usually includes wearing brightly colored and reflective apparel or a reflective vest. We recommend the Noxgear Vest (https://amzn.to/3kFazJb). Most running shoes have reflective strips on them, but that alone isn’t enough to alert the groggy after-work driver of your whereabouts. When in doubt, overdo it when it comes to bright, reflective clothing. No shame in that safety game, folks. It sure beats the alternative.

A neon, reflective vest is my go-to for a pre-dawn run.

JUST A NOTE: I know so many runners who listen to music or podcasts while they run. Save the earbuds for daytime runs. Instead, on a night run, focus your mind on your form, the mental checklist of accomplishments from the day, or whether or not that dark blob up the road is a tiny bear cub or a tree stump.

What makes running in the dark so fun?

I’ve experienced two types of night running: adrenaline junkie and introspective relaxation.

Running in the dark adds a bit of thrill and adrenaline to a regular training run. There’s something kid-like about lacing up and running around outside after dark. Is it rebellious? Not really. Does it feel rebellious? Heck yes. Invite some friends to join you to up the ante on the fun. There’s nothing like a group run in the dark, headlights bouncing around on the ground, faceless laughter to appreciate running in the dark.

Night runs can also be great “me time.” Guess what, at night, you don’t have to say or nod “hello” to every passer-by. Introverts may find night runs to be more relaxing or productive than daytime runs. You can also focus your energy on yourself during a night run. Without daylight distracting you, listen to your body, focus on your mindset, or simply let your mind wander.

If you’re looking for a way to break out of your training routine, RUN717 can help. Contact us to learn more about our coaching services and custom training plans.

To find more running tips, check out our running blog.

*Disclosure: We only recommend products we would use and all opinions expressed here are our own. This post may contain affiliate links that, at no additional cost to you, may earn us a small commission.

Get Dirty with Trail Running This Off-Season

A guide for beginner trail runners to confidently explore fall and winter trail running

Written by Laura M. Brenner

As summer and fall racing wind down, athletes might consider adding trail miles to their off-season maintenance routine.

Imagine this: It’s Wednesday morning and you’re about you start your run. You click your watch “on” to begin connecting to satellites, tie your shoes, double check your route and the location of your car keys. Finally, you depart the gravel parking lot – leaving behind the stress of life – and head towards a narrow strip of dirt carved out between a blanket of ferns and rhododendrons and shaded by towering pines, poplars, and oaks. It’s beautiful enough for an Instagram post, and you indulge in a selfie.

The scene described above is the picture of trail running in Pennsylvania. The Keystone State is home to beautiful and diverse forests that serve up challenging terrain and elevation before offering breath-taking vistas as a reward. The allure of car-less routes and nature therapy is enough to draw some 9 million Americans to trail running in 2017. However, for many other runners, the idea of running in the woods can seem intimidating enough to avoid entirely during their running careers. Here are some tips to help you prepare for your first trail run.

Things to Know Before You Go

No bad weather, just bad clothing choices (including shoes!).

The old saying “there is no bad weather, just bad clothing choices” probably came from a trail runner. Ensure you have the right gear for the weather, including layers if it’s cold at the start and might warm-up (or vice versa). Proper footwear is essential; trail running sneakers offer deeper tread for gripping dirt, mud, rocks, etc. If you’re heading out in your retired road sneakers, be prepared for some foot slips, especially in wet conditions. If you’re running in the snow or ice, consider using YakTrax or MicroSpikes to increase stability on frozen surfaces.

Part of proper attire on the trail may also include your cell phone in case of emergency or if you’re relying on it for navigation. Bonus points for downloading a map of the area (hi, AllTrails)!

Dress in layers you can easily carry with you if you warm up.

Hike it before you run it.

If your physical ability to run on a particular trail is what’s keeping you from exploring trails, try hiking the route before you plan to run it. Hiking a trail allows you to explore the terrain at a slower pace and sketch out a plan of attack, so to speak, for running the same route. It can reduce stress during your trail run if you know what to expect around each curve and hill. It can also be easier to convince friends or family to join you for a leisurely hike, which may also help you gain confidence about the area you plan to run. Finally, don’t be afraid to cross a trail off your list if it isn’t a fit for you or doesn’t feel safe.

Plan ahead; run prepared.

**Make sure your friends and furry companions are dressed in orange, too!**

Being “prepared” for a trail run depends on the length of the run, proximity to civilized resources, and your personal preferences. To start, find out if your trail is open to hunters and when hunting seasons begin and end. In Pennsylvania, hunting season takes place in the fall, and recreationalists must wear “safety orange” any time they are in the woods. You can find exact dates for each season at the PA Game Commission’s website or by clicking here. It’s also a good idea to know what kind of wildlife you might encounter and how to protect yourself if you do.

My disclosure here is only experiential – I’ve been trail running in PA and beyond for more than five years. At worst, I’ve heard a few rattlesnakes off-trail.

On the trail, runners should carry a map of the area, and a strong understanding of that trail’s marking system is a good start. Beyond that, a communication device (cell phone) might be sufficient for a short romp around the local park. If it helps, let someone know about your run in advance – where you’re running and how long you plan to be out.

If you will be in the woods for more than an hour, consider bringing a modest first aid kit (vaseline for blisters, a few bandaids, and some medical tape are a good start). This website offers suggestions for a more robust kit if you’re the “always be prepared” type. If you want to carry water or nutrition with you, consider a hydration vest or running belt instead of a handheld water bottle. You’ll want your hands free to catch yourself if you trip, without sacrificing your only source of drinking water.

Lastly – ditch the headphones. I’ll climb on a bit of a soapbox here, but… trails are no place for headphones or music. You should be able to hear someone approaching from behind you, the scamper of squirrels, deer, and whathaveyou just off trail, and the sound of a tree branch snapping free from its trunk. So for safety, leave your ears open to the sounds of nature. (Whistling a tune of your own can make the miles move faster and provide entertainment for the aforementioned mountain biker looking to pass by.)

The shared mile is the shortest mile.

If all of these safety precautions have you ready to close the browser and retreat to the pavement, take care. The best way to explore trails is to do it in good company. Bonus points for connecting with a veteran trail runner friend or acquaintance for a few runs to boost your trail confidence and tap into their knowledge. If you’re in the Lancaster area, Lancaster Road Runners Club offers weekly group trail runs.

5 Best Beginner Running Trails in Lancaster County

Lancaster County Central Park

This public park ranks first because of its central location, the ability to create routes from 3-15 miles, and its gently rolling terrain. Many trails are considered non-technical and non-mountainous. This park is also well-trafficked, so if you get lost or need help, you’ll likely see another recreationalist. Much of the park is open to mountain bikers, and some trails are off-leash dog friendly.

Landis Woods Park

This municipal park is a favorite of locals but might be unknown if you don’t live nearby. Just off Route 501, you will find 3+ miles of dirt, grass, and gravel trails. The terrain is gently sloped and offers a few loop options to keep things interesting.

Chestnut Grove Natural Area

This trail network is one part cross country course and one part nature preserve. The Natural Area offers rolling terrain and primarily grassy or gravel trails that tend to be a bit wider. The trails are not well marked, but running here in the fall/winter – sans-foliage – helps when navigating. Add the Turkey Hill Trail just north of the Natural Area for more climbing and rocky terrain if you want to up the ante at this one.

Steinman Run / Trout Run Nature Preserves

These nature preserves offer shorter trails – a ~4-mile loop if you combine both – but they offer additional climbing and technical trails for those looking for a challenge. Unfortunately, these trails are also limited in cell service. You can access both trails from the Steinman Run Nature Preserve parking lot on Trout Road.

Welsh Mountain Nature Preserve / Money Rocks County Park

While Welsh Mountain offers a short, ADA accessible trail, most trails in the Nature Preserve, and the adjacent County Park, are a mix of singletrack dirt, rocks, and sand. Hunting is permitted in part of the Nature Preserve and the County Park.

BONUS: Governor Dick

While this park isn’t technically in Lancaster County, it’s just across our northern border and close enough to warrant a bonus entry. Governor Dick uses unique trail markers, so be sure to look at their map online before you go. The trails vary from technical singletrack to rolling gravel to downright steep. But the observation tower at the top is worth the climb. This park is open to hunting, mountain biking, and bouldering.