Runtastic Experts: 9 Tips on How to Achieve Your Goals

2015 has really been an incredible year for us! And we are excited to see what 2016 has in store. Because the Runtastic Team would like to accompany you into an amazing new year, our experts have put together some tips and tricks for you on your path to success. For there are numerous ways to lead a healthy and balanced lifestyle.

Florian: “Focus and invest in what brings you joy!”


Find Your Perfect Balance
To kick off 2015, I suggested you strive for a healthy balance. I hope you achieved balance – whatever that means for you – and want to encourage you to take it one step further in the coming year. Go on and find your perfect balance. Whether this means further refining your time management skills, finding the perfect balance between clean eating and indulging now and again with family or remembering to make time for rest and recovery (just like you book time for workouts!) – take time to consider what you value most and what brings you joy. Make room for these things in your daily life. Further, remember that no matter what you read or see out there, you need to listen to your mind, body and soul above all and apply the latest tips, advice and best practices only when they suit you and your personal journey.

Embrace Change
We all know the saying, “The only constant is change,” and, therefore, it just makes sense to see change as an ever-present and positive element of our lives – not something to fear or avoid. So go on and embrace change and also enthusiastically look for areas of your life that could benefit from an update or good house-cleaning! Does your Monday meeting schedule overwhelm you? Consider an alternative for next year. Does your daily commute, weekly grocery shopping or other routine tasks stress you out on a regular basis? Try out other options (hello public transportation and fresh food delivery service!) to see if small or large tweaks can help optimize your schedule, mood and overall health. Your key takeaway: Embrace change, question the conventional and never forget the power of positive thinking!

Put People First
Both in business and in private life, time and time again, you’ll find that people are at the heart of everything. Whether we succeed or fail, feel happiness or despair, proactively pursue personal growth or not – when we surround ourselves with good people and invest time and energy in those we love, the rewards are immeasurable. So don’t forget to put people first in your professional and private lives this year. At work: hire wisely, acknowledge effort, praise generously and celebrate success. And everywhere: maintain healthy relationships, offer genuine help and support often and delight in the company of your loved ones! You’ll be happy you did…  Every time… I promise.

Vera: “Value your health. It is the basis of everything.”


Listen to your body
Is “do more sports and get in shape” on your list of New Year’s resolutions? I think this is a great resolution, but I would just want to add “AND don’t forget about recovery”. Being active and exercising are good for your health. But only if you work in enough recovery time. This also includes adding some variety to your workout and targeting different muscle groups. If you mix in some bodyweight training and swimming with your running and take rests, your muscles should be able to recover fine. If you feel tired one day and lack energy, then treat yourself to a rest day.

Often, our body knows exactly what it needs – we just need to listen to it.

3 x 3 minutes to deal with stressful days
I believe that even the best defined goals cannot stand up under pressure… “Actually, I wanted to consume less coffee, quit smoking and give up drinking. But today was so hectic that I thought I owed it to myself.” Does this sound familiar to you? It does to me. That’s why I’ve come up with the 3 x 3 minute strategy as a precaution. There is a small wooden hourglass on my desk. It takes 3 minutes for the blue sand to trickle down. I’ve made it a habit to turn the hourglass once in the morning when I get to work, once after my lunch break and once in the afternoon so I can breathe calmly and relax. These small breaks during the bustling workday help me to organize my thoughts, concentrate on what is important and stick to my goals.

9 minutes per day bring me one step closer to my New Year’s resolutions and goals one second at a time. 😉

Stick with it
Statistically speaking, the last time people use a one-year membership to the gym is January 24 (of the same year). If they had just held out 6 days longer, they would have probably continued to work out regularly the whole year long. For it takes 30 days to change or make a new habit. Then our brain is rewired, so to speak. It doesn’t matter if you want to start running, eat vegetarian or learn to play a musical instrument: Circle the 30 days on your calendar, enjoy every day you succeed and stick with it – it’s worth it!

P.S.: Being healthy and happy makes it easier to achieve your goals – good luck!

Lunden: “Before you start any new plan, lifestyle, diet, etc. ask yourself, “Can I do this forever?” If the answer is “No,” then you probably shouldn’t even start.”


Do what YOU like
Even if your workouts are challenging and tough, you still really must enjoy what you’re doing if you’re going to stick with it long term. Just because someone you know has found success with one training method, doesn’t mean that particular method is for you. Take the time to be a bit of a detective and test out different types of training: weight training, bodyweight training, Zumba, TRX, Yoga, swimming, biking etc. Chances are you will enjoy more than one and then you can incorporate a variety of training styles into your routine.

Get out of your comfort zone
This year we started a series on the Runtastic Fitness Channel called Seal The Deal, which is all about getting out of my comfort zone and trying things for the first time. I can honestly say that working on this series has taught me SO much far beyond the actual challenge in the episode. When you do things that make you feel awkward, uncomfortable, scared and plain uncoordinated, you learn to laugh at yourself, embrace difficulty and learn that it’s okay to be bad at something. If you learn something and enjoy the process, you’re a winner. Failure and not succeeding at something the first time is totally okay and necessary for growth. I challenge you to get out of your comfort zone this year, just a little bit. Try something you’ve always wanted to or never thought you’d be very good at. Hey, you might surprise yourself a bit.

Remember: Fitness is for life
Just remember that, no matter where you start, moving more and staying fit and healthy is something that needs to be a part of your life forever. Don’t get caught up in quick fixes and easy gimmicks. Before you start any new plan, lifestyle, diet, etc. ask yourself “Can I do this forever?” If the answer is “No,” then you probably shouldn’t even start. Set yourself up for success and create a lifelong loving vision for yourself and your body.

What are your tips for a successful start to 2016? We are always looking for interesting and inspiring comments.


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team