Today’s column is the first of a three-part series on running healthy for the long term and what you should keep in your personal runner’s ‘toolbox.’

If you are new to running it could be difficult to start a program during cold weather with less daylight.

Yet if you want to be fit and look your best by summer, winter is when you need to get moving.

You can tell spring isn’t far off when one of the world’s largest 10 km runs, Vancouver’s Sun Run, starts stretching its massive reach to the public.

If you start training now, you can be ready to participate in the largest 10 km run in Canada, thereby achieving an accomplishment you are not likely to forget.

You will also look and feel your best in time for those longest days when there is always more to do and places to go.

If you can look and feel your best, you can thank all of those deposits you made to your body ‘bank’ during winter.

So how do you stay committed to your training, to get out there for your regular run in the cold mornings?

What works for me is having first set a series of goals for various periods throughout the year.

It’s very satisfying to know you are on target to reach your goals. If you’re not quite there, you will know what you need to do.

Having a cup of java before working out is a must. Taking away my java is a deal breaker!

The focus for this week is on Goal Setting. Here are my top five goal setting tips:

Have a reason to run or workout. It may be to lose weight – how much? – or to set a personal best.

Having a goal will help you stay motivated and reach your end result.

Start with a 5 km distance, which is perfect to get you started in your running journey.

A 5 km is doable over a shorter training period and you can build up to the 10 km distance.

With less stress on your body you can participate in more 5 km events, which will also help build your confidence.

Training – follow a proper running program that suits your fitness level and goals.

There are many programs you can find online or you can join a running clinic that meets your needs, but first do some sourcing before joining a club.

If it is your first 5 km try focusing less on your time and effort and more on making the distance without too much stress.

Motivation – record daily your progress and your nutrition habits.

This will help you see how well you are doing and you may want to invest in a Fit-bit to record your progress.

Once you have started running it’s essential to be patient with your training. There will be days that you won’t feel motivated or notice any progress.

Stay focused on your goal and setting new ones like registering for the next 5 km event.

Running in large groups of like minded people will help you stay committed to working out.

Running can be social by meeting a potential partner to run with or by joining a recreation run club.

Always consult with a doctor before starting a workout program.

Next week’s topic will be investing in running gear.

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