​About a month into the new year only about 35% of people are still keeping their resolutions going.  Need some inspiration and ideas to keep yours moving forward or to get it going again?  Here are a few ideas that can get you back on track. 


Join a group - there are plenty of formal and informal groups around that will give you motivation and other people to run with.  Group accountability gets you out there! From our store sponsored group, The Growlers, at 6:30pm every Wednesday at the store to more informal groups like The Blueberry Crew who meet at the Byberry parking lot on the Pennypack Trail at 7:30am on Saturday mornings, there is a group out there for every type of runner or walker.  

Run a different route - try running in a place that you haven't been to before so that you get experience a new route. Use an ap like Strava to find places in your area that look interesting and try them out. 

Run your normal route in reverse - if you always run the same route in the same direction, try doing it in reverse.  You'll be amazed at how different it looks when approached from the other side. That hill you don't like that much turns into a fast sprint down, the weird landscaping of your neighbor's house suddenly makes sense, and you also create a new route to run. 

Run at a different time - if you usually run in the morning, try an afternoon or night run.  If you're a night person, get out early one day.  Like running a different route, this also gives you a different perspective on your running 

Hit the trail or road - changing the surface you exercise on can also mix up your running in a positive way. Using your running muscles in a different way, varying surfaces and seeing more of nature can invigorate your exercise sessions in a positive way.  

Take a day off - if running or exercising has become a little stale, change the days that you usually take off to a different day. Sometimes doing a different activity or even nothing can give you a little refresh that helps to get you going again. 

Do a reward run - start your run close to your favorite restaurant or coffee shop and reward yourself with a treat after you finish your run. The doughnut tastes better knowing that you earned it by running or walking that day!

Change the intensity - run faster or slower or even do both during the same run. Mixing up your paces gives you some variety that can make your sessions feel entirely different.  

Get some new gear - sometimes all it takes is a new hat, shirt or tights to get you out the door.  Although new gear won't make you faster, it can make you feel that you are!  

Change up your playlist - if you listen to music, try a different style than what you are used to listening to. Different choices can make a run feel new and refreshing. 

Use one of the above to get your running or walking back on track!

First and foremost - check the weather forecast.  Find out not only how cold it is but the windchill (feels like) temperature as well.  It's also a good idea to see if rain or snow are likely as that will not only change what you wear but could also change where you run. 

Warmup correctly and start your run slowly.  Winter is a great time to build up endurance but it's also an easy time to develop an injury as cold muscles need to warm up to a good exercise level before doing faster workouts.

Think about reduced daylight and dress for the conditions.  The temperature can drop quickly if you start in daylight and end in darkness and the other way around if you start in the dark and finish in daylight.  Consider getting a headlamp to use and also remember to use good layering so that you keep your body temperature balanced.  It's a good idea to start feeling a little cool so that you're comfortable a few minutes into the run or exercise session.

​Let people know where you'll be running and when you'll be back.  You can also consider using an ap like Strava that will let you send a text link that lets someone follow along where you are running in case something unexpected happens

When you are out in the conditions there are a few things you should think about while running or walking.  If it's snowy or icy, it's best to be in an area that you know well.  Roots, rocks and uneven road or sidewalk surfaces are often harder to see when covered with snow.  Always remember to watch for ice as well. 

Wearing appropriate shoes is also important.  When the ground is snow covered it usually isn't the time to break out your racing shoes and try to run your fastest workout ever.  If you have an essential speedwork session that has to be done, try to find a well-cleaned street or treadmill to run on.  From experience, I know that even with heavy snow, the entrance road to Warminster Park is almost always cleared and good for speed sessions even with heavy snow. Some of the snowplows used for that area are garaged on that road so on the way in and out they scrape everything down to the road surface.  Plus since it's an entry to a park, traffic is pretty minumal so running on the road is about as safe as it can be.

Winter is also a good time to concentrate on developing some better aspects of form.  When in running in snowy conditions, it's commen to shorten your stride. This will keep your feet under your center of gravity and keep you upright.  If you want some more information about form development, check out our still under construction youtube channel.