Lessons from Running 1,000 Miles
When I finished the 160th run of 2024 on Christmas Day, emotions flared. I had completed my goal for the year: to run 1,000 miles. Reflecting on every run, every mile, and every step I took along the way brought those emotions to the surface. Some runs were easy, some were hard, some caused pain, and most I didn’t want to do.
In the 23 years before, I had never come close to running 1,000 miles, let alone in a single year. I only started running in early 2023. Despite my limited experience, I faced challenges and injuries that might resonate with you.
In this blog, I’ll take you through my journey to 1,000 miles in 2024 and share the most valuable lessons I learned.
January: Setting the Goal
The start of a new year always brings hope and excitement. No matter how the previous year went, there’s a fresh chance to set and pursue your goals. I felt the same way when I set my fitness goal for 2024.
However, goals are meaningless without the right systems to achieve them.
Lesson 1: Turn your goals into habits
Goals aren’t achieved in a single action. Success comes from consistent effort over time. When you start working toward an ambitious goal, the finish line can feel impossibly far away. That’s why breaking your goal into smaller, manageable steps is essential.
For my 1,000-mile target, I set monthly and weekly mileage goals and focused on one run at a time. By turning my goal into a habit, I ensured steady progress. Remember, ambitious running goals are only reached one step at a time.
February - May: Building Momentum in Running Goals
Me running at Southsea parkrun in February 2024.
From February to May, my priority was building momentum through consistent training. The target was still far off, but focus and determination helped me push through.
Lesson 2: Consistency always wins
Consistent action is the foundation of success. Establishing a routine and planning each run weeks in advance kept me on track. It wasn’t about running as many miles as possible every day; it was about balancing distance, speed, and recovery.
Life’s responsibilities can disrupt plans, so I created a flexible routine that worked with my lifestyle. Even on days I didn’t feel motivated, I stuck to my schedule. Perfection isn’t necessary; consistency is.
June - August: Heat and Mental Fatigue
By June, the consistent effort of the first half of the year caught up with me. I lost motivation and often found excuses to skip runs. Ironically, these were the months when I averaged my fastest paces—likely because I wanted the runs over with quickly.
The summer heat didn’t help. While sunny skies are beautiful, running in the heat requires extra preparation.
Lesson 3: Adaptability is key
Running isn’t always as simple as lacing up and heading out. For example, running without water on a hot afternoon can lead to trouble. Staying flexible with the timing, distance, and intensity of your runs is critical.
You might plan an interval run for a specific day, but unforeseen circumstances could arise. That’s okay. Adjust your schedule or adapt other runs to stay on track.
September: Finding Balance
September brought big life changes: I left my full-time job, moved out of my parents’ house, and started university. With so much happening, running became a grounding force amid the chaos.
Lesson 4: Control what you can control
Life’s unpredictability can disrupt your progress. While you can’t control every external factor, you can control how you respond. Running helped me stay disciplined and focused during a turbulent time.
October: Illness and Injury
Injuries and illnesses are inevitable. Even the healthiest and fittest individuals face setbacks. How you respond to these challenges determines your success.
At the start of October, I caught a cold and took a week off to recover. I could afford the break because I still had three months to hit my target. However, on my second run back after recovering from the cold, I injured my foot. I am unsure on exactly how and what was the problem, but it was extremely painful to walk on. This put me out of action for another 2 weeks, so I had to adjust further.
Lesson 5: Embrace recovery
Injuries opportunities to adapt and recover physically and mentally. For example, while recovering from an injury, I discovered that cycling caused less pain than running. While cycling didn’t directly contribute to my 1,000-mile goal, it maintained my fitness and aided recovery.
Pushing through injuries can worsen them. Embracing recovery is a critical part of any training plan to ensure long-term progress.
November - December: Commitment to Running
By November, I was behind schedule due to October’s setbacks. To meet my goal, the final two months needed to be intense. I shifted my focus entirely to running, sidelining other forms of training.
Lesson 6: Periodise your training
Periodisation is a principle in strength and conditioning that involves focusing on specific goals during defined periods. For the final two months, I prioritised running over everything else. This meant increasing my weekly mileage gradually but significantly, ensuring I didn’t push too hard and risk further injury. I focused on a mix of steady-state runs and low-intensity recovery runs, maintaining discipline to stick to my plan even on tough days.
When I caught a cold in mid-December, I adapted my plan again, incorporating shorter, slower runs to stay consistent without overexerting myself. Periodisation taught me the importance of aligning my training with my immediate priorities while respecting my body’s limits.
The graph I use to track my running mileage from month-to-month.
Top Tips for Running Goals
Here are some practical tips to help you reach a running milestone:
Start small: Begin with manageable weekly mileage and gradually increase over time. Greatness isn’t doing something once, it is built through small, daily actions.
Invest in gear: A good pair of running shoes can go a long way (literally). If you feel comfortable in your shoes, you’re more likely to enjoy running. I wore the Hoka Mach 5 running shoe in 2024. They served me well, but started gifting me blisters towards the end of the year.
Track progress: Use a running app to monitor your mileage and stay motivated. The most popular app is Strava, but other apps are available.
Cross-train: Incorporate activities like cycling or swimming to reduce the risk of injury while maintaining and improving your cardiovascular fitness. Also, don’t forget strength training is a vital part of any runner’s training plan!
Plan ahead: Schedule your runs in advance and adapt when necessary.
Running Beyond Fitness
Looking back on 2024, every step contributed to my 1,000-mile achievement. From the sunny runs of summer to the cold, wet and windy runs in the city, every step counted.
Beyond physical fitness, this goal taught me valuable life lessons that extend to my career and relationships:
Commitment to hard work
Confidence
Discipline
Self-awareness
I encourage you to set a goal, lace up your running shoes, and get out there. Whether it’s mileage or another target, embrace the challenges, commit to the journey, and celebrate every milestone along the way.
