New-Year slump? Learn how to turn short-lived motivation into a sustainable running habit. Coach Caroline and Coach Valerie share a movement-first approach (elasticity, drills, strength), realistic goal setting, and simple nutrition mindset shifts so your January change actually sticks — without strict diets or burnout.

Key takeaways

✅ Pre-plan two realistic weekly workouts you WILL do — small wins beat “all or nothing.”

✅ Treat training as self-care: short drills, strength, and mobility preserve form when time is tight.

✅ Movement first, miles second — build elasticity, balance and body-weight strength to stay consistent and avoid injury.

✅ Short interval sessions or a 5–15 min drill are perfect for travel days or busy weeks.

✅ Don’t diet; eat to support movement — experiment, track how foods make you feel, and be consistent.

✅ A short deload (less distance / lower intensity) won’t ruin fitness — it often refreshes you.

✅ Use tools: RunRx app workouts, Zoom coached drills, and the 30-Day Reboot to keep momentum.

Chapters

00:00 — Episode intro

00:30 — Why New-Year motivation fades (common patterns)

01:40 — Reframing goals: pre-plan 2 workouts and call it self-care

02:35 — Movement-first training: elasticity, balance & strength basics

03:50 — The 30-Day Reboot & walking as a gateway to running

04:40 — Nutrition mindset: eat to move (avoid restrictive dieting)

06:10 — Practical tips: hydration, timing, and testing what works for you

07:20 — How RunRx helps: Zoom coaching, app workouts & membership options

08:30 — Final tips, free resources & outro

▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong

📱 Find us in your app store for Apple and Google — RunRX Academy.