9 Tips to Reach Your Fitness Goals This Year

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Increase Your Running Endurance

Take small steps to gradually build up your mileage, advises Jeff Rochford, a trainer in New York City and a certified coach for the US Track & Field Association. "A lot of people make the painful mistake of trying to do too much too soon. Your entire body needs time to adapt to the rigors of running more miles," says Rochford. His beginner-friendly plan includes running every other day to prevent injury and starting and ending each run with a five-minute brisk walk.

Weeks 1-2: Warm up, then run for 5 minutes, adding 1 minute to each run. You'll progress from 5 to 12 minutes, or about 1.25 miles (based on a 10-minute-mile pace). Cool down.

Week 3: Add 2 minutes per run, going from 14 to 20 minutes (2 miles).

Week 4: Add 3 minutes per run, going from 23 to 32 minutes (3 miles).

Weeks 5-6: Add 4 minutes per run, going from 36 to 64 minutes (6 miles).

Next: Bust Out of Your Cardio Rut

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