The new year is quickly approaching; you know what that means. Everyone knows someone whose New Year’s Resolution is to “exercise more!” or “lose weight!” – but how many people actually follow through with those? Sure, most New Year’s Resolutions don’t last very long, but exercising – specifically running – more is a great idea for any time of year. I think one of the reasons people don’t continue their exercise routines is because they don’t get the results they want fast enough, which might be due in part to the fact that they don’t know how to exercise properly. You can’t just go out and decide to run five miles every day. You have to train.

One of the most important steps to becoming a consistent runner is also one of the most forgotten: drink water! Nothing is more important than staying hydrated. You should also try to eat well; avoid excessive amounts of sugar and fat. If you’re preparing for a big race, you can try loading up on carbs (noodles and bread are great for this). Your body will burn the carbs before burning energy.

Secondly, a helpful supplement to running is strength training. Lifting weights, when done safely and properly, can really benefit you. While the legs are the most important body part used in running, they are not the only body part. The abdomen plays a major role in a runner’s body – core strength provides endurance. The arms are also used in running, to propel the body forward more.

Proper form can also be the difference between pain and gain. You don’t want to overstride, because that causes injuries such as (super painful) shin splints. Try to keep a fairly fluid motion when running; stay as relaxed as possible. Use your arms to propel yourself, but don’t cross them over your body. Wasted motion useless – all it does is burn precious energy. Running smarter will lead to running faster.

Most importantly, don’t give up! You will be sore at first, I guarantee it. But if you want to become a consistent runner, you have to motivate yourself to get up off the couch and do it again the next day. Put on your running clothes and then decide whether you want to stay home or run. Running takes patience and persistence, but the results – physical and mental – are so rewarding.