Runners dream big. Tackling a new distance, posting a personal best, losing 20 pounds–we embrace grand challenges. But what happens after you accomplish your goal, or if your resolve weakens before you succeed? You risk stalling–unless you’ve changed your routines to those of a stronger, healthier runner. “Runners who are consistent with good habits have the most success,” says Tom Holland, an exercise physiologist, sports nutritionist, coach, and author of The Marathon Method.
This year, consider resolutions based on process instead of outcome. That way, you can sustain momentum by celebrating small, frequent victories. And you’ll avoid the all-or-nothing thinking that triggers massive disappointment if factors beyond your control interfere along the way–for instance, if you wake up to a sweltering race day.
The benefits of healthy habits spill over into a better life beyond running, too. Here are 12 healthy habits to embrace in 2015, with expert advice on how to make them your own.