The start of a new year often comes with big pressure to revamp your life, crush everything, commit to heavy weightlifting, eat protein all day, etc.
Somehow fit it all in even though the amount of time in each day is the same as it was last year.
At Run Fast. Eat Slow., we believe strength and running strong is built through nourishment, consistency, and habits that work with your life — not against it. As we step into 2026, here are my top five tips to help you run strong, truly enjoy daily movement, and feel energized this year.
1. Nutrition: First Breakfast and Second Breakfast Matter
Morning workouts demand fuel — especially when you’re juggling kids, work, and everything in between. If you’re running or working out early, first breakfast is essential. This is the small, easy-to-digest fuel that helps you feel energized for an hour sweat session — think a Superhero Muffin, a handful of dates and nuts or a banana with nut butter. Skip the store-bought bread and bagels (with added gluten and long ingredient lists) and protein bars, which can be hard to digest.
After your workout comes second breakfast — a more substantial, nourishing meal that helps replenish energy, stabilize blood sugar, and keep you fueled through the busy morning hours. Think scrambled eggs with sliced avocado and sourdough toast OR if you’re rushing out the door pack a Protein Superhero Muffin and a simple smoothie.
Skipping fuel leads to burnout, dreading your workouts, poor sleep and hangry afternoon slumps.
Read more: Why Women Should Not Train Fasted
2. Sleep: Go to Bed Earlier to Get Up Earlier
Early morning movement only works if it’s supported by sleep. If you dread your alarm clock going off at 5:30am then it’s a sign you need to get to bed earlier (9pm for me!).
Consistently sacrificing sleep makes morning workouts feel harder than they need to be.
Even shifting bedtime 30 minutes earlier can make a big difference. More sleep means:
- Stronger runs
- Improved recovery
- Better mental focus
- Enjoying morning workouts
- Boosting your immune system
Sleep and nutrition are both a core foundation to training strong.
Read More: Morning Workout Motivation Tips
3. Strength Training: Non-Negotiable in Your 40s, 50s & Beyond
If your goal is to run strong in 2026, strength training is essential — especially as we age.
Lifting weights supports:
- Bone density
- Muscle mass
- Injury prevention
- Better running efficiency
You don’t need long sessions or heavy weights. Two to three short strength workouts per week can make a powerful difference. Strength training isn’t about doing more — it’s about staying strong for the long run.
Winter is the best time of year to mix up your training. Run less days and get back into a strength routine (my current goal!).
4. 15 Minutes of Yoga or Stretching Every Day
Injury prevention doesn’t come from pushing harder — it comes from caring for your body.
Just 15 minutes of yoga or stretching a day can:
- Improve mobility
- Reduce aches and tightness
- Support faster recovery
- Prevent injuries
A little bit every day goes a long way toward keeping you running pain-free. Here is my favorite 15-minute yoga routine that I do most days.
5. Cross Training and Rest Days Are Part of the Plan
More isn’t always better — especially for those of us who are 40+.
Cross training (like walking, biking, swimming, a yoga class or strength workouts) improves your mobility, challenges your body in new ways and helps you recover from running. Rest days allow your muscles to repair and rebuild.
The least injured runners are the ones who know when to rest. Listen to your body and don’t be afraid to take one day off each week – on rest days enjoy walking your dog or biking with your kids.
Your 2026 Resolution: Run Strong All Year (and Love It!)
This year doesn’t need to be about doing everything perfectly. It can be about doing what’s supportive, realistic, and sustainable.
Fuel your body.
Prioritize sleep.
Build strength.
Celebrate movement.
Rest without guilt.
You deserve to feel strong and energized — not just for your runs, but for your daily life.
Here’s to a year of showing up for yourself, one morning at a time.
PS – We have just a few spots left at our 2026 Bend Fall Retreat!
Read Next: Simple Meal Prep Routine to Energize 2026
