Running Resolutions: From Couch to Marathon, and Everything in Between

New year, new goals, and, let’s be honest, a slightly snugger waistband after all those festive indulgences. But hey, that’s the beauty of January: it’s the perfect time to dust off your running shoes, set some resolutions, and get moving. Whether you’re looking to break free from the couch, tackle your first 10K, or reignite your mojo after hitting a plateau, we’ve got you covered.?

And here’s a little secret: nothing sparks running motivation quite like a shiny new pair of shoes. Trust us, sliding into a fresh pair of On Cloud runners will have you chomping at the bit to hit the road or trail.?

For Beginners: Starting Your Running Journey?

If the only running you’ve done recently was to grab the last sale item in a crowded mall, it’s all good. Running is for everyone, and starting small is the way to go.?

Your First Steps (Literally)?

• Walk Before You Run: Start with brisk walks, 20 to 30 minutes, three times a week. Once that feels good, sprinkle in some jogging intervals.?

• Sign Up for a Parkrun: South Africa has an incredible Parkrun scene. It’s free, social, and beginner-friendly. Check out parkrun South Africa to find one near you.?

• Invest in Good Gear: A comfortable pair of running shoes like the On Cloudrunner 2 will save you from blisters and make those early runs feel like floating.?

Resolution Idea:?

Complete your first 5K within three months. It’s achievable, motivating, and might just get you hooked.?

For Intermediate Runners: Stepping It Up?

You’ve conquered the 5K, maybe even a 10K. Now what? If your running routine feels like Groundhog Day, it’s time to shake things up.?

Find a New Challenge?

• Tackle a Half Marathon: With iconic South African races like the Two Oceans Half Marathon or the Knysna Forest Half Marathon, there’s no shortage of scenic events to train for.?

• Go Off-Road: Try trail running! Events like the Addo Elephant Trail Run offer a wild escape and a fresh perspective on running.?

• Experiment with Speed: Introduce interval sessions, tempo runs, or hill repeats to spice up your training.?

Gear That Keeps Up:?

The On Cloudsurfer Next is perfect for versatile runners, lightweight for speed days but durable enough for longer runs.?

Resolution Idea:?

Run a personal best in your favourite distance, or sign up for a race in a new city for an adventure.?

For Plateaued Runners: Rediscover Your Why?

Feeling stuck? Don’t worry, it happens to the best of us. Sometimes, running starts to feel more like a chore than a joy. Here’s how to rekindle the flame:?

Switch Up the Scenery?

• Explore South African Gems: Head to Cape Town’s Sea Point Promenade, Johannesburg’s Delta Park, or the Drakensberg Trails for a change of pace.?

• Run with a Crew: Join a local running club or social group like the Morningside Running Crew or Jozi Run Club. There’s power in the pack!?

Set an Unusual Goal?

• Try a streak (running every day for a month).?

• Run 100km in one month (yes, it sounds daunting, but it’s just 3.3km a day).?

• Test yourself with a “vertical challenge”, focus on elevation gain instead of distance.?

Motivation in the Details:?

Sometimes, all you need is a small upgrade. The On Cloudultra Trail is a trail-ready game-changer, perfect for those craving new adventures.?

Resolution Idea:?

Enter a relay race or an event like the Otter African Trail Run, team spirit or epic landscapes will reignite your passion.?

For Seasoned Runners: Pushing Boundaries?

You’ve ticked off marathons, smashed PBs, and maybe even flirted with ultras. What’s next??

Dream Big?

• Run a Marathon Major: Okay, maybe not this year, but setting your sights on events like the Comrades Marathon or the Cape Town Marathon (now an Abbott Major candidate!) could be the long-term goal you need.?

• Conquer Ultras: Take on legendary South African ultras like Two Oceans Ultra or The Skyrun. These aren’t just races; they’re rites of passage.?

• Volunteer or Pace: Give back to the community by pacing a race or volunteering at a water station. Helping others can be just as fulfilling as running for yourself.?

Gear for the Long Haul:?

The On Cloudeclipse offers supreme cushioning and energy return, designed for long runs or ultras where comfort is king.?

Resolution Idea:?

Run a distance you’ve never attempted before, 50km, 100km, you name it. Or train for a race abroad and combine running with travel.?

General Resolutions for Every Runner?

1. Consistency Over Perfection?

Instead of aiming for monumental achievements, focus on showing up. Three to four runs a week, no matter how short, will add up over time.?

2. Embrace Strength Training?

Running is only part of the puzzle. Add lunges, squats, and planks to your routine to build a stronger, injury-resistant body.?

3. Celebrate the Journey?

Don’t forget to have fun. Whether it’s treating yourself to post-run coffee or sharing your progress on Strava, celebrate every step forward.?

Kick-Start Your Resolutions with New Gear?

Let’s be real: nothing motivates a runner quite like new shoes. Whether you’re chasing speed, comfort, or adventure, there’s an On Cloud for every goal:?

• On Cloudrunner 2: For everyday comfort and support.?

• On Cloudsurfer Next: For versatile training and hyrox styled training.?

• On Cloudultra Trail: For trail enthusiasts exploring new terrain.?

Your 2025 Running Story Awaits?

No matter where you are on your running journey, the new year is your blank page. Whether you’re starting with a single step or chasing an ultra dream, it’s all about finding joy in the process.?

So, what’s your running resolution? Big or small, we’re here to cheer you on. And if you need a little extra motivation, head over to Tifosi Sports and grab a pair of On Cloud shoes, they just might be the spark you need to hit the ground running.?

Let’s make 2025 the year of joyful miles, epic adventures, and the best version of you.??

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