Inspire to Run Podcast
Inspire to Run Podcast
Creating Your Best Year: Mindset Shifts, Fitness Wins, and Habit Mastery for 2025 Success
#124 - In this episode, I talk about 10 essential tips for planning a successful 2025, focusing on creating a fresh start, realistic goal-setting, and the importance of community in your running journey.
I discuss my own personal fitness wins and losses in 2024 and how that is translating into my areas of focus for 2025. You will hear about the good, bad, and ugly and the importance of balance, resilience, and realistic goal-setting, with insights you can apply.
Topics Covered:
- Listen to my personal goals and experiences and how I am approaching my fitness journey in 2025
- Hear the 10 tips and how you can apply them to have a successful year
- Discover books, podcast episodes, and gear that can help on your journey in 2025
Your Host
Richard Conner
Richard is a strategic marketing professional with experience in B2B marketing. Richard is the founder of Inspire to Run and is passionate about helping others reach their goals. He is a Connecticut native, a husband, dad, writer, Star Wars fan, and, of course, a runner!
Resources:
Incrediwear: Code for 10% off RICHARDCONNER
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Hi, my friend, the new year is finally here and I'm pretty sure that you're thinking about what will 2025 bring If you're still finalizing or fine-tuning your resolutions or goals for the year. I'd like to share with you 10 tips that will help you plan and execute a successful year. Hope you enjoy. Welcome to.
Speaker 2:Inspire to Run Podcast. Here you will find inspiration, whether you are looking to take control of your health and fitness or you are a seasoned runner looking for community and some extra motivation. You will hear inspiring stories from amazing runners, along with helpful tips from fitness experts. Now here's your host, richard.
Speaker 1:Conner. Hi, my friend, welcome to Inspire to Run Podcast. I'm sure, like for many of you, 2024 was a wild year for me. There were into 2025,. I want to bring forward what has worked, leave behind what didn't and have a stronger mindset for what is to come. So, on that note, I will share with you stories, books, podcast episodes and more with the 10 tips that I'm going to cover today. If something is not on my list but has worked for you, please go to the show notes for this episode and then you'll see at the top. Send us a text that will come right to me and I'll share it in a future episode and on social media. Even if all these tips resonate with you, I would still ask you to use that, send us a text feature and let me know. I really would love to hear from you and I'd love to share your stories with others. So, with that, let's go ahead and get started with the 10 tips, as you think about planning your year your 2025, and what it is that you want to do to be successful in the year year, your 2025, and what it is that you want to do to be successful in the year. So the first one is use this as an opportunity, as a fresh start. Leave those negative thoughts and doubts back in 2024 and carry forward your achievements and your lessons learned that will help you be successful in 2025. Lessons learned that will help you be successful in 2025.
Speaker 1:And Fresh Start is a term that I got from a book that I read about a year ago called how to Change, by Katie Milkman, and it's really interesting because I've just had this fascination or curiosity around what drives some people to make that change in their lives or get to that next level, and others just really have a challenging time with that, and I use that as an opportunity to help everybody reach their goals. So Katie talks about this principle or this philosophy around fresh start and it typically happens, as you can imagine, at the new start of a year, at the new start of a season, maybe at a birthday. So whenever those kind of big milestones, that causes our minds to kind of just stop and pause and maybe restart or kind of rethink about the future, because you have that break right Again, whether it's a new year, a new season, a birthday or some other milestone. So I really love that and I think mostly everybody uses the new year kind of as that fresh start. So you really want to capitalize on this opportunity, just mentally, to again just kind of leave those negative thoughts and doubts behind and really just carry forward. You know the positivity, what you've been able to do and what you really want to build on as you move into 2025. So that's really the first tip is just really use this as a fresh start for 2025.
Speaker 1:And the book is called how to Change by Katie Milkman. I definitely recommend it. It's very good. I listened to it on Audible during my long runs and I really really enjoyed it as it was educational for me. But it really helped me think about what could help me and others as they want to make a change in their lives and get to that next level.
Speaker 1:So the next tip here is visualize where you want to be in 2025. Visualize where you want to be in 2025. So, before you get to the point of setting your specific goals or setting your milestones or what you're going to do, visualize where you want to be and who you want to be in 2025. So that may be something big like hey, I want to be stronger and faster. I know a lot of folks are thinking about health and fitness-wise. I want to lose weight, or I want to be able to do X, y, z, maybe it's. I want to be able to do this vacation, but I want to be able to be active and I want to be able to explore and I want to be able to hike, just do a lot of things. That, maybe, is challenging today. So just visualize who you want to be and where you want to be in 2025 at a very high level, before you even start thinking about, well, what are those goals, what are those milestones and what is it that you need to do to get there. So it's a little bit of like what is your why? It's a little bit about that and just kind of thinking about it a little bit differently, but really kind of visualizing that as it's a powerful tool as you're thinking about your planning for next year. So that's tip number two. Tip number three is set your goals and make sure that they're realistic, and I'll just take a few moments here to share a little bit about my goals from 2024 and kind of how I'm thinking about 2025.
Speaker 1:So I had three fitness goals for 2024. The first one was run my first marathon. The second one was qualify for Spartan Deca World Championships. And then the third was PR in my half marathon but not only PR reduced my time by like nine minutes or so, so an hour and 45 minutes so I'll talk about which ones may or may not have been realistic. So the first one was run my first marathon, and this is something that I'm really proud of, because if you asked me five, six, seven years ago, would I ever run a half marathon or would I ever run a marathon, I probably would have said no, I have zero interest in doing any of that.
Speaker 1:And over the years I've been growing and expanding and doing things that I've never done before, and the next step for me was to run a marathon, and my original idea was well, I'll run New York City. If I want to run a marathon, I want the first one to be special, and New York City is really close to me and it's a popular marathon and everybody has a really great experience, so that would be a really cool marathon to run. So that was my goal and, as you know, I didn't get into New York City, unfortunately, and it's a really tough one to get into, so I chose a marathon overseas. So I chose to run a marathon in France. It's called the Beaujolais International Marathon, and the reason why is because over the last eight years or so I've spent a lot of time in France for work, so I've developed a lot of friendships in France and I heard about this one marathon that some of my friends had run. So I'm thinking would it be so cool to run my first marathon overseas, in a country that I really love to spend time in, in an area that's absolutely beautiful and with people that I really just love and enjoy being with? And all of those things made the experience just wonderful. So, again, while I didn't get into New York City, which I'm bummed about, this was an absolutely wonderful experience for me to run my first marathon in France, in a beautiful country and area with my friends. So check. So I checked that box. I ran my first marathon.
Speaker 1:Second was qualify for Spartan DECA World Championships, and I've kind of used Spartan DECA as a way to help me with my road races, which is my primary sport. So in the past I didn't use it as, hey, I want a podium or I really want to qualify for world championships, I just want to be able to train like the DECA athletes, I want to be able to use this as an experience to give me an edge in my road races and over the last couple of years it's kind of developed into something more. I really enjoy running the races. I really enjoy running with the people that I'm running with, with the athletes that I'm running with, and I thought, you know what? Maybe I do have a chance of qualifying for world championships.
Speaker 1:So I'm happy to say that I qualified for one of the events with one of my teammates in a roll down which was just phenomenal, just to have the opportunity to be able to do that. And we ran the race just a few weeks ago by the time this will be released in Ocala, florida, and it was just a wonderful, wonderful experience being there, being in the venue, being with such incredible, amazing athletes. These are the best of the best who came to the world championships. They race hard. I know they trained and worked hard to get to this point and it was just a privilege and an honor to be there among all these amazing people. So we ran a race. I talked a little bit about it with my teammate Mickey on the last episode, so you already had that story on how all that went. But that was incredible to be able to do and I'm happy that I was able to do it. So check that box. And then the third one was PR my half marathon by an hour and 45 minutes, and this one I did not check that box.
Speaker 1:This one was probably the low light of my year for a couple of reasons, not so much that it didn't hit the hour 45, which was a super aggressive target, and honestly I probably would have just needed to focus a lot of my time and attention and training on just doing that to get that kind of improvement. This year, which I had a lot of other things that I was doing, as I mentioned the marathon training and world championships so it was probably an aggressive goal to get there, but that wasn't it. What really got me this year is that there was a number of races where I did really well, like I either got a PR for that particular course or I just did better on some races than I thought I would like, way better than I thought I would, and I even ran a half marathon better this year for that particular course than I had in the last year or so. So this set me up for my fall marathon, which is my A event. This is the number one event for me for the year. It's a beautiful course. It's in the town that I grew up in. I run it with an athlete friend of mine, chrissy, who we've had on the show, and it's just a wonderful experience and that was like a fast course. So if I'm going to PR any course, it absolutely should be that course, and this year I didn't. And not only did I not PR, I got a slower time than my last two years. So instead of getting faster, I've gotten slower on this course, and that's among all the other races that I've done where I've had so much more improvements. So it was just a weird time and race for me and I was going through a lot of things which I talked about on the show. I think I just kind of went through a period of burnout, self-diagnosed. So that was really challenging for me. So even though I didn't, not only did I not PR, I didn't get anywhere near this time, so didn't check that box. So those are the three goals that I had for last year and again, kind of, as I mentioned to you before, I'm leaving all of that in the past. That was all 2024. I learned from those. Hopefully I'm going to grow from those and then, as I think, about my 2025 goals, which I'll share with you now.
Speaker 1:So the first one is one of my main goals is really just to be stronger and faster in 2025. And that doesn't really follow the SMART goal format right. It's not specific or measurable, but it is achievable, it is realistic and it is within the year. But I'm not putting specific numbers around that particular goal Because for me, mentally, I want to make sure that I have more of this in my training. So, instead of putting in so many miles every week just to get in those miles, I want to be more intentional about being stronger and faster and following my plan for my coach a lot more strictly this coming year than I did in 2024.
Speaker 1:So that's my first goal be stronger and faster. The second goal is to PR my 5K and my half marathon races. So I just talked all about my half marathon and how I didn't do that in 2024. In 2025, I will do that, I will PR it, but I'm not going to put this goal. That just feels so far out of reach for me to get there. So I want to PR and I'll see how the year goes and I'm going to train for it, but that's my main goal. So I feel like, yes, this is definitely realistic for me to do, but it's not so far out of reach that I don't really strive for it. And, of course, my 5k time. I really need to get my 5k time down. So I'm really looking forward to my 5k races. And I have some other distances throughout the year that I really would love to do better in PR this year as well, I have a four-miler and a five-miler. They're not my A races, they're probably more of my B races, but I have a couple of 5Ks in the year that I really enjoy running and those are the ones that I really want to see myself do better.
Speaker 1:And then back to DECA Super excited that I was able to qualify for one event this past year, so, going into 2025, I want to be able to qualify for two or more events for this year. So, whether it's individual or teams, I've got my plan for the year, I've got my teammates and I'm really excited to just kind of get after it. So those are my three goals. One is to get stronger and faster. Two is to PR my 5k and half marathon races and three is to qualify for two more deck races going into this year. And the other thing that I'm trying to do is I'm being very intentional about what I'm going to do and you may hear this sometimes in other settings is I need to be very intentional about the things that I'm not going to do.
Speaker 1:So I had a lot of races in 2024 and I just they were just noise, right, and some of them I didn't even do, I just scratched them off the list, but they were just taking up space. They were taking up space on my sheet of paper with all my races. They were taking up space in my mind. All those are gone right. So this is not the year where I'm going to be like well, I'll also run a couple of marathons and I'll run my first ultra and maybe I'll do a high rocks, which I'm not saying I won't do, but I'm saying that that's not my plan.
Speaker 1:My plan is to focus on the 16 races that I've set for the year and my plan is to focus on the goals that I've set for the year, and everything else is noise. Now, if the year starts going well and I get to where I need to be and I can start to add in some additional things. Fine, definitely will consider it, but I'm not going into the year with that mindset. My mindset is to focus on the things that I want to achieve and just be really laser focused on getting after those things. So that's kind of how I'm approaching my year. You approach your year however you want. I'm just sharing how I'm doing mine, but it's however you do. It is really important just to kind of visualize who you wanna be and where you wanna be in the year, and then what are those realistic goals and milestones and plan that's gonna help you get there. So, speaking of plan, this brings me to tip number four. So tip number four is kind of around your plan and execution.
Speaker 1:So a lot of what we do and a lot of who we are is really based on our habits, and this is something that I'm really big on and one of the books that I absolutely love again, I think I listened to it on Audible, probably on all the long runs that I did this year, listened to it on Audible, probably on all the long runs that I did this year was Atomic Habits by James Clear, and his philosophy is what you do as an aggregate is really made up of all these little habits, good and bad and the trick is how do you capitalize or stack habit he calls it habit stack kind of those good habits and then how do you change some of those bad habits. So if you go from, you know maybe there's something in your life that you want to change, that you're not necessarily happy with right, they're probably based on some bad habits that you want to change. So he gives a lot of tips and a lot of background, a lot of things that you could do to build more of those good habits or the habits that lead you to where you want to be. So just an excellent book, excellent framework and philosophy around how habits really define how we act, how we behave and the things that we do. So I definitely would recommend that you read that book Atomic Habits by James Clear if this is an area that you feel that you need to work on.
Speaker 1:So maybe consistency is just one of those challenges that you have. This is a book that's going to help you do that, because it's going to help you build the right habits where you're not thinking about it all the time, right, it's just part of what you do. So if I work out five days a week or six days a week, I know what I'm going to do. I know one day I'm going to do this and another day I'm going to do that and Sunday I'm going to do my long runs. I don't really think about it too much, right? So maybe I got to move things around a little bit or adjust or whatever the case may be, based on my plan or my or everything else that's going on in my life. But I've built those habits to achieve the results, to achieve the goals that I'm looking for.
Speaker 1:So that's tip number four, which leads into the next tip, tip number five, which is erase and replace and this was one of my favorite conversations that I had on the show, episode 58, boost your mental fitness to live a better life with Amina Blake Foreman, which is a longtime friend. She's just excellent. She's a very successful businesswoman. She's a successful real estate business. I know she's branching off into other things and she coaches and mentors others and really great philosophy about how she manages her life and her business, and one of the things that she said that I absolutely use all the time is erase and replace.
Speaker 1:And the principle behind this is, you know, scheduling your activities is recommended, which I know you know it's not for everybody. Not everybody likes to have kind of that strict plan and something on the calendar and I've always got something going on. But it's really going to help you organize your life and make sure that the most important things in your life are on your calendar and they get done, because if it's on your calendar there's going to be that reminder that it's there and that block of time for whatever that activity is, but it doesn't have to be so strict. So her point was well, if you have your workout at six in the morning but you have family obligations and your son or daughter was up all night and you know six o'clock is just not going to work right that day, then move it to six o'clock in the evening, erase and replace. But because it was on your calendar in the first place, you're like you know what I can't do the six o'clock in the morning, I'm going to move it to six o'clock in the evening and I'm just going to kind of shuffle things around to make sure I get the proper sleep and I can support my family and I can do all the other things that I can do. Now, if it's not in your calendar, it's very easy to say, yeah, I was supposed to work out at some point today and that point never comes, and then the day comes and goes. So it's really important to schedule the most important things in your life. Whether you know, calendar is what I use, so for me, that kind of resonated with me. Kind of I feel like my calendar runs my life, however, it is that you plan your week or your day, whatever that looks like. That principle still applies. If it's on there, then it's easy to adjust if needed and you can just erase and replace Episode 58, boost your mental fitness to live a better, and you can just erase and replace Episode 58,. Boost your Mental Fitness to Live a Better Life with Amina Blake-Vorman. Check it out.
Speaker 1:The next one is rest and recovery. So we were just talking about getting that appropriate rest, and sometimes it's hard to do because we have a lot of obligations, we have a lot of things going on in life. So rest and recovery is really important and it's something that we need to prioritize, and I'll say that I did that in 2024. I absolutely feel like, in terms of rest and recovery, this was a priority for me and I think I did a pretty darn good job in 2024 that I'm really proud of, and it's something that I'll just build on in 2025.
Speaker 1:And one of the things that I did is I bought an Oura ring, I want to say, the year before, and it's been so helpful because it's given me so much data that tells me how I'm sleeping and then helps me figure out well, what's really getting in the way of getting good rest. So it's not just about the number of hours which is important, it's about the quality of sleep. So one day, if you get really good sleep, you can reflect and say, oh well, it's probably because of this. Or if you get really poor sleep, oh well, it's probably because of that. So what the Oura Ring does it allows you to, it gives you all that data. Your resting heart rate tells you how much sleep is is optimal for you. It gives you a whole lot of data points and then you can reflect it was a good night, that's great. Here's what I did, I'll keep doing. If it was not a good night, here's probably what I did and I'll stop doing, and then you could just see how that works over time. So that's really what helped me.
Speaker 1:With the rest part of it Now, the recovery, I would talk a little bit more about kind of the aches and pains and minor injuries that I've had. And one of the ones that I've had this year that's really been kind of bugging me is my knee, my right knee. And one of the products that I've used that's really helped me this year, other than going to PT for a little while is I use IncrediWear sleeves and I talk about this on episode 88, how to master recovery and reach your full potential as a runner with Gina Myers, who is an engineer for IncrediWear. She was so gracious enough to come on the show and talk about why recovery is important and also talk about the technology behind IncrediWeare, which is it's. It's pretty incredible. I know I love technology. I've been in technology roles for, you know, all my career I've worked with technology products. So it was really cool and interesting to hear the background behind this and I can tell you that the IncrediWare sleeve, you know, among other things, has really worked well for me. So I'm also excited to say that I'm an affiliate for IncrediWear. So, you know, check out in the show notes I'll put a link there if you're interested. Whether it's your knee or your elbow or you know other areas that you have aches and pains, I would recommend that you check out IncrediWear and see what they have in store for you that can help you. So that's tip number six.
Speaker 1:Tip number seven is community finding community. So I'm grateful and happy that you're here as part of the Inspire to Run community. So I want you to be able to really capitalize and embrace Inspire to Run community. Tag us on Instagram. You can come to Inspire to Run podcast on Instagram. Tag us there. We'll share your stories, we'll share your posts and that's one way of kind of building community and kind of sharing your successes and let's celebrate your successes together. Another opportunity here is you know, find an accountability partner. If you don't have one or a running club, you know, just really find that community, whether it's a virtual one like Inspire to Run or that local, you know accountability partner or running club that can give you kind of that local community and feel that you know some people like. So that's tip number seven. Tip number eight is give yourself some grace. And what do I mean by that? Give yourself a break.
Speaker 1:Workouts don't have to be perfect. I had on a great interview some time ago where the guest talked about you know, if you had just B-level workouts, it's going to be so much better than hey thinking like I can't get an A workout today, therefore I'm not going to do my workout at all. So remember that workouts don't have to be perfect, and I'll share with you something that I heard. I heard a speech by a motivational speaker I'm sure you've heard of him, eric Thomas ET, and he talked about one of his speeches, about like the effort that you give and, you know, really think about it, even if you don't necessarily get the results that you want during your workouts or during your races or your events. You know what he talked about was like making sure that you put in the effort you know. You know he's, he's pushing like high level elite athletes and he's talking about they can always put in 110% effort, right and at a minimum. That's what you could do. So I always think about that Like as long as you're putting in your max effort, no matter what it looks like for that day again, even if it's not the max that you could do, but it's what you could do that day. It's better than nothing and it also just adds and builds to your overall plan, because you need to be consistent at pretty much anything that you do, but especially with fitness, it's really important to be consistent. So that's tip number eight. Give yourself some grace. Tip number nine is celebrate every single win.
Speaker 1:I used to joke around about this, you know, a couple of years ago. So I really like tequila and, for whatever reason I don't know if I heard it or if I just made it up, but you know, I was just like you know what. I'm really just going to celebrate this with tacos and tequila, and it just became a thing that I always joked about. So I don't really drink a lot, you know, maybe occasionally, but definitely not leading up to a race and sometimes not during a specific training block. But there was a race that I it wasn't a race, it was a virtual race that I did, I don't know, maybe like three or four years ago, where I did my first virtual half marathon. So it was during a time where races were canceled and I still went ahead and did my first half marathon on a running trail. That's kind of near where I live. So I was really kind of joking around like gosh, if I'm able to do this thing, I'm going to celebrate with tacos and tequila. So I was really kind of joking around like gosh, if I'm able to do this thing, I'm going to celebrate with tacos and tequila. So the funny thing is, I don't remember if we had the tacos, but we definitely had the tequila and it's just been one of those things that I joke about.
Speaker 1:But, all jokes aside, really just celebrate every single win, because if you get to that goal, you get to that milestone, you get to that small thing that is really important to you during the year and you just kind of move on and you forget about it. Then it's all just going to feel like work and so really just kind of take the time to celebrate. And this is something I've been thinking about for myself, like how do I celebrate and how do I really kind of acknowledge the work that I've done throughout the year? So here are some ideas, not necessarily maybe ideas that I've used in the past or you know, but things that I consider. But you know having a favorite meal. So for me, I absolutely love burgers. It's one of my favorite meals and it's something that I really look forward to after a race. So if I'm doing a really hard 5k or a half marathon or whatever the case might be, I feel like definitely that day I'm going to have a burger. So for me that's kind of a little bit of celebration.
Speaker 1:Some people may not be into this whole celebrate with food and all of celebration. You know some people may not be into this whole like celebrate with food and all of that. They may have different philosophies. So if you know that's kind of your thoughts, like I don't want to really do that with food or alcohol or anything like that. You know there's plenty of other things in the world that you could do that you know, whatever it is that's important to you. So whether it's getting a massage or some kind of self-care, whether it's having a party which is a lot of fun and it really kind of brings your family and friends together to celebrate and support you, maybe it's taking a trip, maybe you're going to run a race. That's kind of a destination race. Right, you have to travel for Make a trip out of it. We were just in Florida for Spartan Deco World Championships and a number of people took that opportunity to bring their family and go to Disney and do the things that you could do kind of in that area. So there's lots of things that you could do, but the important thing is to be intentional and think about, like, what are the ways that you could celebrate and give yourself something to look forward to, kind of after that event or after you accomplish what you're looking to accomplish?
Speaker 1:And then this leads me into the final tip. Tip number 10 is just have fun. If you don't enjoy it, you're not going to want to do it. And, honestly, there's a lot of things that we start that are really hard and it's a bit of a grind and we're probably not going to enjoy to do it. And, honestly, there's a lot of things that we start that are really hard and it's a bit of a grind and we're probably not going to enjoy it at first. So think about number one. You're going to get to a point where you get better and you start to see results. You're going to start enjoying it. But leading up to that point, what are those things that you could do to make it more enjoyable?
Speaker 1:So if we're talking about running which I love to talk about. Maybe it's having headphones and bringing music along with you. I love to use Shox headphones. If I run outdoors I have Shox headphones. That allows me to hear what's going on around me, kind of a safety feature, but they work really really well. It's something I really love to do. I listen to music, I listen to audio books, which I mentioned a couple of times and if I'm doing like a really hard run, I don't listen to anything because I need to really really really focus on that run. But if I'm doing a long run or maybe some shorter runs that are just kind of at an easier pace, then certain types of music or audiobooks work really really well for me and I really enjoy that time. Or even podcasts how about that? You can listen to Inspired to Run podcasts on your runs and that'll help you enjoy it some more.
Speaker 1:You could do group runs. So maybe you don't want music in your ears but maybe you like to socialize, so you could do group runs, like with a running group. Beyond your training runs, you could run themed races, and themed races are a lot of fun because you can dress up. In some races race whether it's, you know, beer at the end of the race or activities or other things. So that's something that you could do that brings a little bit of fun and enjoyment to what you're doing. So that's tip number 10 is to really look for ways to have fun. So those are the 10 tips.
Speaker 1:I really appreciate you sticking with me today and listening to these 10 tips and I really hope that they help you, because a number of these have helped me and I really wanted to share that with you as you're thinking about 2025, to help you have your best year ever in health and fitness, and these apply in a lot of areas in life, so I'm sure that you could apply these to other things that you're looking to do outside of health and fitness.
Speaker 1:So, again, if any of these resonated with you, or if there's something that's not on my list that you want to share with me, go to the episode show notes, click on. Send us a text. I'd love to hear from you. So do that today. Love to hear from you and I'll share it in a future episode and on social media. So with that, in a future episode and on social media. So with that, I want to wish you a healthy and prosperous and successful 2025. And really looking forward to sharing more interviews, sharing my own personal journey and also hearing from you as we go throughout the year. So thanks for listening and have a great day.
