By Jeff Galloway
For Active.com Most of the runners that I work with don't have specific time goals. This is fine. Running is a free-form activity that empowers you to choose from a variety of training programs, races, and enriching running experiences. There are, however, some aspects of running that are more rewarding than others, and time improvement can be frustrating. So if you want to train for a time goal this year, at least look at the following background experiences which can keep you motivated when the watch doesn't say what you want it to.

Your Tools: A Journal and a Good Training Guidebook

A journal will help you learn from mistakes and remind you of the good experiences. I interviewed runners before putting together my Jeff Galloway's Training Journal and discovered that most want to have the information listed so that they can quickly fill it in after a run. There are many training book choices out there. My two books that have become most popular have been A Year Round Plan and Galloway Training Programs. Both have the training elements listed for various events each day during the schedule. The former has workouts scheduled for a full year—for 5K, 10K, Half and Full Marathon—so that you have it all laid out each day.

Running Enjoyment

Find a way to enjoy parts of every run—even the harder runs. Most of your runs should be….mostly enjoyable. Schedule a social or a scenic run every week. There are certain trail areas, for example, that I enjoy every time. When runners burn out, they usually have been eliminating pleasurable runs. Take control of your running enjoyment to make sure you're having some fun.

Stay Injury-free

When I review the journals of injured runners I often find the causes of aches and pains. Make a list of past problems, and the workouts, lack of rest, etc. that brought them on. You can then make adjustments to prevent injuries. Above all, at the first sign of a possible injury, take more days off and treat it.