2017 is here and you’ve set yourself a new running goal. Go you!

Maybe you want to maintain your fitness but need some inspiration or perhaps you’re looking for a stretch that will push you to your limits. Whatever the reason and whichever distance you choose to run, here are five tips to keep you moving and to help you achieve your fitness goal.

Set a goal and tell people about it

Once you’ve chosen the running distance let your family, friends and colleagues know. Telling people your fitness goal holds you to account and improves your chances of achieving it. Also, be sure to set SMART goals. That’s Specific, Measurable, Achievable, Realistic and Time-based. For example: “From 10-23 October I will run 50km.”

Build your fitness

Even if you run regularly, if you’ve signed up for a longer distance than what your body is used to then build your fitness and strength gradually. Lots of people fall into the trap of walking or running every day and injure themselves – putting an end to their shiny new fitness goal. Start by running a distance you can do comfortably without experiencing any aches or pains. Then increase the distance or time gradually, being sure to build in rest days and to follow the 10 per cent rule – add no more than 10 per cent to your total weekly mileage.

Let the body be the boss

Some muscle aches and soreness – especially in the quadriceps, glutes and calves – are to be expected any time you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities are signals to rest for a few days. If it continues, see a health practitioner such as a registered Physiotherapist. I can’t speak highly enough of the team at PhysioTrain.

Also it’s important to take breaks before you feel like you need them. This will help fend off fatigue and prevent you from doing too much too soon. By taking walk or stretching breaks at the regular intervals will help you finish each workout feeling strong.

Don’t forget to stretch

Despite evidence suggesting that stretching could be overrated, walkers and runners still need to spend time preparing their body for the rigours of exercise, and dynamic stretches are the way to go. Remember that you need to transition your body from lying in bed for eight hours or sitting for 10 hours to walking or running. Dynamic exercises include controlled movements, such as leg and arm swings, walking lunges or high knee lifts, which slowly bring the muscles close to their range of motion limit without exceeding it.

Stay positive

Stay positive. Focus on your goals and achievements, not excuses. You’ll soon enjoy being outside your comfort zone and you may challenge yourself daily or weekly to try harder. Remember to do what inspires you rather than what others think you should do.

Me celebrating my successful Great Ocean Road half marathon run