The new year often comes with a wave of resolutions and the familiar chorus of “New year, new me.” Sure–sticking to these promises is much easier said than done, but it’s worth a try–especially when some running habits don’t deserve a spot in your 2025 plans. Here are five habits runners should ditch while striding into this fresh year of training.
1. Comparing your stats
Whether you’re racing your training partners during intervals or getting lost in a Strava rabbit hole chasing kudos, it’s time to pump the brakes. Running isn’t always a competition, and continuously pushing the pace can sour relationships with your running buddies. No one enjoys being dipped at the finish line of a workout, especially when they’re expecting a chill session.
Remember, comparing stats–be it heart rate or paces–won’t always reveal who is the better athlete. Everyone’s body and running style is different; the workout warrior might not be as strong on race day. Moreover, constantly comparing yourself to your peers will take a toll on your mental health. Focusing on your own progress can allow running to continue being fun and fulfilling.
2. Running through pain
We’ve all done it–brushing off pain as mere stiffness or a minor tweak. But pushing through is a fast track to injury. Your running buddies don’t want to hear your complaints now, and they’ll want to hear them even less if that tweak turns into a major setback.
Taking a day or two off, or even swapping out running for a bike ride or fast hike (i.e., cross-training) could save you from weeks on the sidelines. Listen to your body and leave running through pain in the past.
3. Not washing hats and headbands
Running hats and headbands, usually lost in the bottom of your bag, often get overlooked on laundry day, leaving you with a smelly accessory you’re too embarrassed to admit hasn’t been washed in weeks. It’s official: this is the year we show our headwear as much love as our shirts and shorts. You can even go as far as investing in a couple of extras to keep the rotation fresh; your scalp–and teammates–will thank you.
4. Forgetting sunscreen
Runners are notorious for skipping sun protection. Studies show that runners, especially marathoners, are at a higher risk for skin cancer, due to prolonged sun exposure. Make sunscreen as essential as your winter gloves and dry socks. Toss a bottle into your running bag so you’re always prepared–2025 isn’t the year for excuses.
5. Skipping strength
Complaining about injuries but skipping the weight room? That’s so last year. While strength isn’t as critical to performance for endurance athletes as it is for sprinters, it’s still a key ingredient for injury prevention–for all runners.
Building muscles that support and stabilize joints will help your body handle the repetitive impact of running. Strength isn’t a huge commitment, either; two to three brief sessions per week is the perfect way to invest in your longevity as a runner.
