Three people in red PPTC attire standing and smiling. Two are wearing black top hats that read "Happy New Year" — PPTC members wishing you all a Happy New Year!

Happy New Year PPTC! While we’ve just started February, the year is still new and resolutions apply to all of 2025. Plus, it’s Lunar New Year, so the greeting still applies.
I often find that January is a bit of an adjustment month, a time to rest and reset after the holidays. I’m typically in a better headspace to work on my goals in mid-January or early February, right around Lunar New Year.
Most conversations around goal-setting occur around the turn of the year. This New Year’s Eve a group of friends and I sat around a table and discussed our resolutions for the new year and how we’ve successfully kept resolutions in the past. From this conversation and the advice of “experts” I’ve compiled a list of tips to help us keep our running goals:

1) The resolution is for the whole year

During this New Year’s Eve conversation, one friend stated that he reminds himself that the resolution is for the year, so even if he falls short on certain days, he continues to strive towards the goal and achieve the goal by the end of the year. If your goal is to run at least 4 days each week, but there’s a week where you only run once or not at all, don’t sweat it! Your goal is to consistently run at least 4 days each week by the end of 2025, so starting the year running just once a week is a great place to start.

Runners smiling and running as they start a race! — PPTC runners starting Harry’s Handicap race on New Year’s Day!

2) Learn and adapt (multiple sources)

Building on this mindset, if you encounter a setback, continue forward instead of giving up. Setbacks are often a normal part of growing and/or changing habits instead of the failure we tend to see them as. A setback is simply your mind and body resting or falling into the familiar. Give yourself grace and keep your eyes set on your goals.

3) Build up to the achievement (take small steps) (multiple sources)

As suggested in the first tip, my friend suggested that you build up to your desired achievement by breaking the goal down into steps. Using the same goal as above of running four days per week, maybe you run once a week in January, twice a week in May, three times a week in August, and four times a week by December.

a yoga mat, foam roller, strap, and exercise band laid out on a hardwood floor, — Don’t forget about those PT exercises!

**4) Pepper yourself with positive self-talk each time you take a step towards your goal (*Professor Galinsky / NPR***)

I heard this tip on WNPR’s Brian Lehrer show, which actually didn’t include Brain Lehrer. NPR’s Amina Srna interviewed Adam Galinsky, Columbia Business School Professor and author. He mentioned how often when we do something that works towards our goal, we tend to have a neutral reaction instead of a positive one. Professor Galinsky suggests reflecting on our accomplishments positively to bring forth positive reinforcement to continue the habit the next day. For example, if you’ve completed your physical therapy exercises for the day, say to yourself “Wow, that was awesome! I’m so proud of myself for completing my PT exercises today.” That positive self-talk will make you want to do it the next day.

**5) Set specific goals (*Very WellMind***)

Choose a goal that is measurable and specific such as “strength training twice a week” instead of “get stronger” or “weight lift more”.

You can enjoy the water and gracefully swim like this dolphin I saw when I was on vacation. :)

6) Build it into our everyday routine/ schedule (Professor Galinsky/ NPR)

When building a habit, it’s best to complete it at the same time every week or day, so that it’s natural and built into your schedule. Maybe it’s that you go for a swim every Wednesday after work at 5:30 pm. Once you do enough times, you’ll find it’s built into your routine and that you’re automatically heading to the pool after work every Wednesday.

7) Get an accountability buddy (Multiple sources)

Many sources cite this tip as helpful which probably isn’t surprising to most of you in our running group. We all know that we’re much more likely to get up early to run if we meet up to run with a friend.

Two women smiling and waving to the camera as they run their race together. — Running is always easier when you’re with a friend.

8) Remember that change is a process (Very Wellmind)

The website Verywell Mind, a mental health and wellness platform, reminds us that our bad or unhealthy habits probably took years to develop. Therefore, it will probably take a while to change them, be patient. It’s a process and will probably take longer than days or weeks.

9) Focus on one goal at a time (Very Wellmind)

Instead of attempting multiple goals at once, focus on one. Once you meet that one, then you’ll have the time and energy to work towards another.

10) Believe in yourself

Believing that you can achieve your goal is half the battle. Be gentle with yourself and keep working towards your goal even if you get sidetracked or hit some turbulence along the way. With that mindset, you’re sure to make things happen this year.

Runners smiling as they run around the park — PPTC members running Harry’s Handicap :)

PPTC’s 2025 Running Goals:

Below are the running goals you all submitted for this year. Each goal is thoughtful and meaningful. As a team, we can work towards our goals by holding each other accountable and encouraging one another. You all got this and we got all of you!

Stay injury-free!
My big running goal for this year is to run my first-ever ultramarathon at Rock the Ridge 50 miler.
Be able to run 10k comfortably.
Continue to build on my strength training to improve my running.
Last year I had two significant injuries (Achilles Tendinitis and a stress fracture in my metatarsal). This year, I want to run Leatherman’s Loop, the whole AGSS, and maybe the NY Marathon (TBC). The goal is to remain injury-free.
Running a half-marathon! :D

My goal is to let go of some of my mileage and some of my race calendar to actually commit to a real progressive strength routine - I’m 38 and want to be able to chase PRs for decades! ;) (… at least age-graded PRs…)

Run two marathons.
Not get injured, that’s all!
Complete my 15th NYC Marathon.
Finish the Brooklyn Half in under 2 hours!
Get healthy, recover from my injuries, and run a mile without pain. :)
Finish the Brooklyn Half in under 2 hours!
Run a half marathon at 10:30 pace or under.

The Start line at Harry's Handicap. Multiple people are starting their watches as they begin to run.

Build back endurance after foot surgery.

Run at least 2 trail races.
25 minute 5K
Bringing my 2024 running habits into 2025!
5K under 27 min (9 min pace)
To run a 26 minute 5k (or 26 1/2 minute 5k)
To run (one of the) Brooklyn half marathons!
To get back to half marathon shape, where I can run the race and feel both proud and happy at the end.
Sub 1:40 half marathon

A woman pushing a baby stroller and smiling as she runs.

To run the Brooklyn half in April! (The longest I’ve ever run is a 10k)

Surprise myself by doing something I used to never think was possible for me! (perhaps...a second ultra...or a sub 4 marathon...)
I want to PR for my second NYC Marathon which I will run this November!
Complete my first 100K in a respectable time, PR a marathon, run the NYC Marathon with my little brother, spend more time running with friends.
Run >1000 miles
Half marathon!

Two PPTC members running Harry's Handicap

Complete training and run a half marathon, injury-free, by May 1

To HEAL from my broken R shoulder and get back to run-walking
Completing my first marathon (NYC) while staying healthy and having fun
Returning to running after an injury took me out for the second half of 2024!

To run my second marathon!!

Run the Brooklyn Half Marathon as a beginner
Set a half marathon PR under 1:30, run my first marathon, run the Burning Man ultramarathon.
To meet and get inspired by other runners. I recently moved to NYC and this is the first time I've been part of a running community. I am in awe of the athleticism, support, and friendliness of this club.

To break 7-minute mile in Half Marathon.

Recovering from a tibial stress fracture and getting back in the groove.
Balanced recoveries: Maintain enough mileage during weeks after long races to have enough of a base with which to start marathon training. And enough sleep to be well-rested during training.
My running goal is consistent weekly running.
My main running goal is to return to trail running more frequently. I didn't get dirty enough in 2024!

I hope everyone who celebrates Lunar New Year has a wonderful time celebrating. Best wishes for everyone’s New Year!

Introductory text by: Rachael DePalma (she/her)
2025 Running Resolutions: PPTC Members
Photos by: Andres Lopez-Ovejero and Rachael DePalma

PPTC is a diverse and supportive team. We want to celebrate the diversity of our club and membership. We welcome and encourage everyone to share their stories with us.

PPTC's 2025 New Year's Resolutions