SOURCE: The Crohn's & Colitis Foundation of America (CCFA)

The Crohn's & Colitis Foundation of America (CCFA)

February 13, 2014 10:59 ET

Resolution Running 101

Follow Team Challenge Head Coach Dave McGovern's Easy Advice

NEW YORK, NY--(Marketwired - February 13, 2014) - Is the Polar Vortex getting you down? Don't let it! Cold weather is no reason to lose motivation and give up on your 2014 fitness goal. This year, let the Crohn's & Colitis Foundation of America's Team Challenge provide the support and accountability that you need to reach your fitness goals in 2014. 

Sticking to a resolution is all about motivation, and motivation is all about goals and accountability. "I see it every year," says Team Challenge National Coach Dave McGovern. "People really do want to keep their new year's resolutions, but they just don't know how." Below are five recommended tips from Coach Dave McGovern for sticking to your new year's resolution:

1Establish a goal - The first step to keeping a fitness goal is to actually have a goal! Whether it's to lose a certain amount of weight, to walk or run 5-6 days per week, or to complete a 10k or half-marathon, having a specific goal is a great way to stay focused. Make sure your goals are ambitious, but attainable with a bit of hard work and persistence.

2. Create a plan - Tackling big goals can be overwhelming. Part of that plan should be to create interim benchmarks or mini-goals on the way toward your larger goal. As the old saying goes, "When eating an elephant, take one bite at a time." Come up with a step-by-step plan to achieve your goal. If your goal is to lose 15 lbs by swimsuit season, make a plan to cut calories and exercise more to the tune of losing 1 lb. per week over the next 10 weeks.

3. Write it down - Dreaming up a goal is one thing, but writing your goals down makes them real. Put reminders around the house, on the bathroom mirror or hang a "30 minutes/day minimum!" sign in a spot somewhere you can't avoid in your home. Also, keep track of your workouts by writing them down in a training diary. Tally up your miles or minutes weekly to track your progress and provide accountability.

4. Tell others about your goal - When family, friends and co-workers take an interest in your goal and ask how your weekend long run went; don't you want to tell them you ran farther than you've ever gone before? Accountability keeps you honest. Social media is a great way to update friends and family of your progress.

5. Ask for help - Consider hiring a personal training or coach to keep you on track. If weekly sessions are beyond your means, even a single orientation session can help set you on the right path. There are even more and more great non-human "coaching" options. There are more and more "Activity trackers" and "smart watches" on the market that can track your caloric expenditure and provide coaching, as well as a growing number of phone apps to log your workouts.

6. Have fun! - Training with others, varying your training routes, and rewarding yourself after milestone workouts are great ways to make your training more enjoyable. Unless you're the big winner of "The Biggest Loser" nobody is going to pay you $1,000,000 to lose weight, and you're not going to pay your mortgage with your running earnings unless you're a Kenyan or can run like one. So the motivation to stick to your program has to come from within. Finding creative ways to make your workouts fun is the key to sticking to your goals into February and beyond!

To join Coach Dave McGovern and Team Challenge in 2014 at one of their great destination races and to help find cures for IBD, please visit In exchange for fundraising, Team Challenge participants receive personalized training by professional run and walk coaches in local markets for an entire season. Additionally, the training program includes clinics and helpful tips on topics like nutrition, hydration, and injury prevention. Participants also receive an expenses-paid weekend to a great destination race covering race registration fees, lodging, meals, and travel accommodations.

Local information meetings began February 3, 2014 for summer season. For those who want the convenience of learning more about the program from their computer, the following webinars will provide an overview of the program and field questions. Webinar details below:

1. Monday, February 24, 2014 7:00pm EST/6:00pm CST

Triathlon Online Webinar and Conference Call


Call: 877-309-2074, Code: 395-422-561

2. Monday, February 24, 2014 7:00pm MT/6:00pm PST

Triathlon Online Webinar and Conference Call


Call: 866-952-8437 Code: 596-461-336

3. Tuesday, February 25, 2014 7:00pm EST/6:00pm CST

Half marathon Online Webinar and Conference Call


Call: 866-952-8437 Code: 442-999-333

4. Tuesday, February 25, 2014 7:00pm MT/6:00pm PST

Half Marathon Online Webinar and Conference Call


Call: 877-309-2071 Code: 725-829-583

About Team Challenge

Team Challenge is the Crohn's & Colitis Foundation of America's endurance training and fundraising program. Through Team Challenge, you can run or walk 13.1 miles or train for a triathlon at one of our great destination races while helping to find a cure for Crohn's disease and ulcerative colitis, two chronic and often debilitating digestive diseases that impact 1.4 million Americans. For more information on Team Challenge, please visit to register today!

About The Crohn's & Colitis Foundation of America:

The Crohn's & Colitis Foundation of America (CCFA) is the leading organization dedicated to finding cures for Crohn's disease and ulcerative colitis. Crohn's and colitis are debilitating medically incurable digestive diseases that affect 1 in 200 Americans, including 150,000 children nationwide. Symptoms include diarrhea, abdominal pain, weight loss and fatigue. CCFA raises critical dollars for breakthrough research, public and professional education, and patient support services in communities across the nation, helping patients to live more fulfilling lives. Learn more about Crohn's disease, ulcerative colitis, and CCFA at

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