It is our goal to create a community in the Upstate that offers every runner an opportunity to participate. Our experienced team of event directors and race timers are excited to bring a diverse set of events in the Upstate to a diverse group of participants that make up our great community!
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Welcome to the Upstate Race Series Podcast. I’m Matthew Hammersmith, and this is your trailhead for running in the Upstate of South Carolina. Here we talk races, training, community, and the stories that happen between the start and the finish lines. Whether you’re chasing a PR, chasing a sunrise, or just chasing your friends down the trail, you’re in the right place. Let’s get into it.
Somehow, 365 days of 2025 came and went, and I’m sitting here with my lowest total mileage since I was about 13 years old.
And honestly, that’s a weird sentence for me to say out loud. Because even though my personal running has taken the back seat in the Buick, I’m still in the driver’s seat, hands on the wheel, trying to help steer the running journeys of the Upstate Running Club, our race series, and, of course, my own family.
This stage of life, the one where I’m sometimes without running shoes or a coach’s whistle, has been humbling. But I also know it’s where I’m needed right now, by the community I get to serve.
I won’t drag out my love-hate relationship with running at the moment. I do think my “runner hat” makes a comeback at some point. But for now, I’ve got a few goals that matter a lot to me. One of the biggest is something we’re building through the Upstate Race Series called the Giving Series.
In 2026, we’re launching a Giving Program through our personally owned events to help fund essential programs, provide education, and support outreach that directly impacts people right here in the Upstate.
Here’s the simple version. When you donate through any one of our events, you’re not just supporting a race. You’re directly supporting one of our local nonprofit partners. Every dollar donated goes straight to a charity that’s already doing the hard work: serving families, supporting kids, caring for animals, improving health, protecting the environment, and a whole lot more.
And here’s what I love most. Many of these organizations are led or staffed by runners. People like you. Real boots on the ground, making a difference every day.
Last year, together with our participants, we helped generate over $500,000 in registrations and donations that went directly back into these nonprofits. In 2026, we’re formalizing and expanding that impact so that when you sign up, donate, or bring a friend to race, you’ll know exactly which organization you’re helping.
So yeah, even if my personal mileage is down right now, my hat as a race director, race timer, and club manager is still very much on. And through the Giving Series, we have a real opportunity to give back to the organizations that keep giving to our community day after day.
We do it the way we know how: timing, registration, marketing, logistics, and putting on well-oiled, cost-effective events that help these groups maximize donations and keep their missions moving.
And I just want to say thank you. If you’ve run one of our races, volunteered, cheered someone on, or supported our events in any way, you’ve already been part of that impact. Heading into 2026, your participation and your donations will continue to help people who live right alongside all of us here in the Upstate.
And that’s our trailhead chat for today. Whether you’re training with the Upstate Running Club or racing with the Upstate Race Series, remember: the little things add up. Stay consistent, stay curious, and I’ll see you somewhere between the start and the finish lines.
Weathered
Tuesday, December 30, 2025 • Duration 04:39
Welcome to the Upstate Race Series Podcast. I’m Matthew Hammersmith, and this is your trailhead for running in the Upstate of South Carolina. Here we talk races, training, community, and the stories that happen between the start and the finish lines. Whether you’re chasing a PR, chasing a sunrise, or just chasing your friends down the trail, you’re in the right place. Let’s get into it.
Upstate Ultra SeriesOn quiet Sunday mornings, I find myself winding through the trails of Lake Conestee Nature Park. These recovery runs have turned into a rhythm for me, part ritual, part therapy. Early in the run, my mind tends to drift backward. I replay the past week: the miles I got in, the moments that mattered, the little setbacks, the small wins.
The Little Things
Tuesday, December 30, 2025 • Duration 04:46
Welcome to the Upstate Race Series Podcast. I’m Matthew Hammersmith, and this is your trailhead for running in the Upstate of South Carolina. Here we talk races, training, community, and the stories that happen between the start and the finish lines. Whether you’re chasing a PR, chasing a sunrise, or just chasing your friends down the trail, you’re in the right place. Let’s get into it.
I tell myself, “Alright… this is it. The schedule slows down a little, I’m going to train consistently, I’m going to roll into fall feeling strong, prepared, and ready.”
And then summer does what summer does.
Upstate Running Club - More than an Annual Membership
Monday, December 29, 2025 • Duration 03:33
The Upstate Running Club officially kicked off in June of 2020. It started the way a lot of good running things start, a few local leaders realizing we all wanted the same thing: more community, more consistency, and a place where anybody in the Upstate could belong.
Since then, URC has grown into chapters across Anderson, Greenville, Spartanburg, Easley, and Greenwood, and the mission has stayed simple even as we’ve gotten bigger: promote running and overall wellness in the Upstate through group runs, meaningful partnerships, and races that don’t feel like they’re priced for superheroes only.
Youth Series - Age Group Scoring
Monday, December 29, 2025 • Duration 05:18
Welcome back, runners. This is your local race director and club aficionado, Matthew Hammersmith, and today I’m handing the mic to the next generation, because we’re talking about the Upstate Youth Series.
If you’ve got a young runner in your house who can’t stop sprinting to the mailbox, racing you to the car, or “accidentally” doing strides through the grocery store, this series is for them. The Upstate Youth Series is our first annual age group competition built specifically for up and coming youth runners right here in the Upstate.
Brew Series - Age Group Scoring
Monday, December 29, 2025 • Duration 05:23
Welcome back, runners. This is your local race director and club aficionado, and today I’m giving you a quick, five-minute trailhead style briefing, but with more pavement and a lot more cheers, on the Upstate Brew Series.
If you’ve ever looked at a race calendar and thought, “I love running… and I love a good post-race hang,” the Brew Series is your kind of year.
Road Series - Age Group Scoring
Monday, December 29, 2025 • Duration 05:06
Welcome back, runners. This is your local race director and club aficionado, Matthew Hammersmith, and today I’m giving you a quick road-racing briefing on the Upstate Road Series.
Welcome back, runners. This is your local race director and club aficionado, and today I’m giving you a quick trailhead briefing on the Upstate Trail Series.
If you’ve ever looked at a race calendar and thought, “I love trails… I just need a reason to show up more often,” the Trail Series is that reason.
New Year New Me!?
Wednesday, January 7, 2026 • Duration 04:43
New Year, New Me? Or the same story retold in every chapter of every unfinished runner book?
Every January 1st, goals and motivation show up wearing their brightest, most enthusiastic outfits. But as the year unfolds, those same goals start collecting baggage: complacency, distractions, and the quiet delusion that we can “make it up later.”
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And then, somewhere near the final stretch, my thoughts start leaning forward. Toward the races ahead. Toward the athletes I coach. Toward whatever challenge is waiting just beyond the horizon. It’s funny how that works, my legs follow my thoughts. My pace doesn’t pick up because I’m trying to run harder. It picks up because I’m starting to believe in what’s next.
And the trail has a way of telling its own story, too.
If you’ve ever been out on the Henderson Farm loop, you’ve seen it: young saplings standing beside towering older trees, the ones that look like they’ve been there forever. Trees that have taken their share of storms, droughts, heat, cold, and change, and they’re still standing.
Sometimes I’ll look at them and wonder, did someone run past these same trees two hundred years ago? Lost in thought the same way I am. Dreaming forward, even back then.
Because like those trees, runners get weathered.
From the first stride, we start collecting seasons. Highs and lows. Injuries and comebacks. Confidence and doubt. And if you’ve been in this long enough, you know exactly what I mean when I say there are seasons where you feel like you fell away from the sport, like a tree that went down in the woods and got left behind.
But then spring shows up.
Not always on the calendar, but in your spirit. A little light. A reason to rise again. And in that rising, you find new life. Maybe not the same version of you that started, but a stronger one. A more honest one.
To be a weathered runner is to be a survivor.
Runners are resilient people. We keep showing up. We train through cold dawns and sweltering afternoons. We run in that bone-chilling rain that soaks you straight through. We move through the dark stillness of November when the world feels quiet and heavy. We grow in places nobody expects, and sometimes we surprise ourselves most of all.
We root deep. We endure what we can’t control. And we keep pushing upward. Not because it’s easy, but because something in us needs it.
And look, finisher medals shine. They’re cool, they’re meaningful, they look great hanging on a wall. But so do the struggles.
I tell my athletes this all the time: the finish line is not the point. You might forget the exact moment your foot hits that final timing mat. What stays with you is everything that happened before it. The quiet grind. The early alarms. The runs you didn’t feel like doing. The people who showed up with you. The personal growth you didn’t even notice until later.
That’s what imprints itself on you. That’s what builds you.
I’ll be out on the Swamp Rabbit Trail sometimes and watch runners go by, and I’m not thinking about their pace or their form. I’m thinking about their resilience. Because every runner you pass, or who passes you, has been shaped by unseen forces. Life presses in from every direction, and still, there they are. Moving forward. Upright. Alive.
As a coach with the Without Limits Endurance Team, I talk with athletes all across the Southeast about training and racing. We start with the basics: your history, your current fitness, and the goals you’re aiming at. Then we talk commitment, obstacles, and that internal spark that keeps you showing up when motivation is running late.
A long-term plan takes real thought, but once we land on the right plan for the person, it comes down to execution. And execution requires trust. As a coach, I have to trust that you’re doing the work, not just the highlight-reel workouts. As an athlete, you’ve got to trust that your coach is building something that fits your ability, your schedule, and your life.
My coach, yes, even coaches need coaches, reminds me of something simple but powerful: personal awareness. Focus on today’s task. Not the whole season, not the whole mountain, just the next step. Because every little thing you do adds up. And those little things are what carry you toward the big goal, whether that goal is your first mile, your first 5K, or your first marathon.
Breaking training into smaller segments keeps it from swallowing you. You don’t have to “get fit right now” or “run fast right now” or “fix everything right now.” You build a structure of daily wins. And when you look back, you won’t see one magical leap. You’ll see a trail of small victories that happened in small moments.
So today I want to talk about the little things, the simple habits you can do before, during, and after your run that make the main workout work better.
First: warm up.
I know warming up can feel like the part you want to skip. But I’d argue the “before” and “after” can be just as important as the workout itself. A warm up is you sending a message to your body: wake up, we’re about to work. You’re preparing your muscles, your joints, your breathing, and your nervous system for the demand that’s coming. And for most runners, dynamic movement beats standing still and yanking on a stretch. A good warm up doesn’t have to be fancy. It just has to be consistent....
The heat shows up like it owns the place. A tropical storm rolls through. The humidity turns every run into a wet blanket. And suddenly that perfect little training plan I had in my head starts slipping through my fingers.
For a long time, I used to believe that one bad run could ruin everything.
One rough day, one scattered week, one missed long run, and I’d start thinking, “Well… there it goes. The goal race is months away, but I already messed it up.”
I used to think success required perfection. Like training had to be spotless, and then race week had to be spotless, and then the day before the race had to be spotless, and then race morning had to be spotless… and if anything went sideways, the whole thing was doomed.
But the longer I’ve been running, and the longer I’ve been coaching, the more I’ve realized something.
Running is a mirror.
It reflects whatever we’re carrying.
And I tell my athletes that all the time, especially the younger ones, because they’re still learning what pressure feels like, what doubt feels like, what frustration feels like. Honestly… I’m still learning too.
And sometimes I don’t have the perfect words for them in the moment.
But I do know this: most of what we wrestle with is temporary.
And a lot of the “problems” we feel in running aren’t even out on the course.
They’re between our ears.
I can’t tell you how many times I’ve looked at a start list before a race and thought, “Okay… who’s in my age group?”
Or worse… “Is that person showing up again?”
You know the one. The person you’ve built into this big rival in your head. The “arch nemesis.” The one you swear always catches you in the last quarter mile like they’ve got a personal grudge.
And after enough races, I’ve learned something humbling.
My arch nemesis has never been them.
It’s been me.
Because when we start fighting that uphill battle in our heads, we don’t just make excuses… we build them into terrain.
We make the hills steeper than they are.
We make the valleys deeper than they need to be.
And eventually we create this war between what we imagined training should look like and what training actually is. And the gap between those two gets so frustrating that we’d rather quit than feel “behind.”
That’s why I love studying the psychology side of sport.
Because athletes don’t always succeed or fail based on fitness alone.
They succeed or fail based on their ability to clear the hurdle in their own mind.
I remember the first time I thought about a marathon. It felt impossible. Like something other people did.
And then I ran one.
And what happened next surprised me. I didn’t think, “Never again.”
I thought, “Wow… I could go faster.”
And then my mind immediately followed it up with, “Wow… I could go further.”
That’s the power of perspective. And it changes everything.
And if there’s one coaching piece I wish I focused on even more with my athletes, it’s this:
When your mind is aimed at the goal instead of the obstacle, your actions start lining up.
Things start falling into place.
Not perfectly. Not magically....
If you’ve joined us anytime over the last few years, you’ve probably felt it. The Tuesday night crew that knows your name. The long run that turns into coffee. The volunteers who show up early, stay late, and somehow still manage to cheer the loudest. The youth athletes learning what it means to work, to race, to improve, and to support each other. That’s the heartbeat of this thing.
And now, stepping into 2026, we’re in one of those “new chapter” moments. Not because we’re leaving behind what made URC special, but because we’re building a stronger framework around it so it lasts. More structure. More leadership. More opportunity for members to plug in and actually shape what the club becomes next.
Here’s what we’re trying to accomplish in 2026.
First, we want to make URC feel more connected, even across different cities. Chapters matter, but so does the feeling that you’re part of one bigger team. Whether you run in Anderson, Greenville, Spartanburg, or anywhere in between, we want it to feel like the same family with different front porches.
Second, we’re doubling down on the idea that running is for everyone, and I mean everyone. This sport isn’t reserved for the fast and fearless. It’s for the working mom squeezing in miles before sunrise. It’s for the walker finding momentum again. It’s for the couch-to-5K runner who’s equal parts nervous and excited. It’s for the night nurse, the weekend warrior, the gear nerd, the introvert who shows up quietly, and the extrovert who high-fives strangers at mile one.
It’s for the course marshal, the back-of-the-packer, and yes, the Boston qualifier too.
The spectrum of runners is wide, and URC exists to make sure there’s a place for every single one of them.
Third, we’re continuing to invest in youth development. Our youth programs aren’t just “nice to have.” They’re part of the long game. We’re helping young athletes build confidence, discipline, and a sense of belonging, and we’re doing it with coaches, mentors, and volunteers who genuinely care.
And fourth, we want to keep building a club that gives back. In 2026, it’s not just about logging miles and collecting medals. It’s about being a positive force in the Upstate, supporting local partners, showing up for causes that matter, and using this running community for something bigger than ourselves.
So if you’re a current member, thank you. Seriously. Whether you’ve been here since the early days or you just joined last week, you’re part of what makes this work.
And if you’re listening to this and thinking, “I want in,” it’s easy. Jump over to UpstateRaceSeries.com and you’ll find the club membership page, a list of local races, and the different ways you can get involved, whether that’s as a runner, a volunteer, a sponsor, or the person who simply shows up and becomes part of the story.
Because that’s what this is.
It’s not just a club. It’s a community, stitched together one run at a time.
And I want you to picture what this really is. It’s a season-long adventure where kids get to show up, pin a bib on, line up with other young athletes, and learn what it feels like to chase a finish line with confidence. It’s structured, it’s exciting, and it’s built to keep it fun and approachable, with race distances under ten K.
Now here’s the best part. Joining the series is effortless.
There’s no special registration or extra step to “enter” the Youth Series. If your athlete registers for any included Upstate Race Series event using the same RunSignUp profile each time, they’re automatically entered and scored automatically. No extra forms. No confusion. Just sign up, race, and let the season build.
Alright, let’s talk scoring, because this is where the series gets really fun in a friendly, chase-your-buddy kind of way.
Your athlete’s series age group is based on their age on December thirty-first of the year. They can still place in their current age group at each individual race, but the series standings are scored based on end of year age, so it stays consistent all season.
Points are awarded by age group finish like this. First place gets ten points. Second gets nine. Third gets eight. Then it steps down from there, until tenth place and all remaining finishers receive one point. And that means something important. If your athlete shows up and finishes, they’re on the board. Effort counts, consistency counts, and that’s exactly the kind of lesson we love teaching through sport.
And for parents juggling schedules, school calendars, and a household that runs on snack time and sprint time, here’s the built-in flexibility. Only the top five races count. A maximum of five races can score, and if your athlete competes in more than five, we take their best five finishes. So you can chase the series hard, or you can pick the events that fit your life and still be right in the mix.
Now, who is this for?
The Youth Series is scored across these age group categories: six and under, seven to eight, nine to ten, eleven to twelve, thirteen to sixteen, and seventeen to nineteen. So whether your athlete is just getting started or already dreaming big, they’ve got a spot on the leaderboard.
And yes, there are awards, because finishing a season deserves a moment.
At the end of the year, we recognize the top three finishers in each age group at our annual awards ceremony, with awards made by Hickory Handcrafted. That’s not just a medal you toss into a drawer. It’s the kind of award that lives on a shelf and reminds a young runner, “I earned that.”
So what kinds of races are included?
The Youth Series pulls from a wide mix of Upstate Race Series events, which makes it fun because you can find the style that fits your athlete. There are shorter road efforts, some longer youth-friendly challenges, and even a few iconic events that feel like a big stage, with big energy.
A few highlights from the included events in 2026 look like this.
The Upstate Brew Series welcomes all runners and, of course, beer drinkers alike. This is the fourth annual Upstate Brew Series, and the goal is simple: bring the running community a little closer with some liquid courage. It’s a competitive point series built around a lineup of events right here in the Upstate, and every stop is designed to feel like a race and a reunion at the same time.
Here’s what I love about it. It’s a series that works whether you’re a seasoned runner hunting for age group wins, or you’re brand new and just want a fun reason to show up, run hard, and celebrate the finish with friends. The whole thing is about community, camaraderie, and a shared appreciation for craft brews and good miles.
Now, how do you get “in” to the Brew Series?
You don’t have to do anything extra. When you register for any included race, you’re automatically entered into the series and scored automatically. The key is to use the same RunSignUp profile each time so your points follow you from race to race. No extra forms, no guessing, no spreadsheets on your end. Just sign up, race, repeat.
Alright, let’s talk scoring, because this is where the friendly competition starts to bubble up.
For the series, you’re entered in the age group category based on your age on December thirty first of the year. You can still place in your current age group for the individual races, but the series is scored based on your end-of-year age. That keeps your category consistent from the first race to the last.
At each race, points are awarded by age group finish like this. First place gets ten points. Second gets nine. Third gets eight. So on and so forth.
And here’s the best part for busy humans with jobs, families, and calendars that look like a plate of spaghetti. A maximum of five races can score. If you compete in more than five, we take your top five finishes. So you can chase points hard, or you can pick the races that fit your schedule and still be right in the mix.
So what races are included?
The series is built around a set of events that bring their own flavor and their own vibe. The Brew Series kicks off with events like Hare of the Dog two mile, Lovers Lane two mile and relay, Chase the Rainbow five K, The Downville Mile, Red White and Brew five K, and Beer and Barbecue five K. Each one is a little different, but they all deliver that same combination of fun competition and post-race celebration energy.
For the two thousand twenty-six included events, here’s what’s on the calendar.
Hare of the Dog two mile, on Saturday, January third, in Simpsonville.
Lovers Lane two mile and four mile relay, on Saturday, February fourteenth, in Simpsonville.
Chase the Rainbow five K run and walk, on Saturday, March fourteenth, in Simpsonville.
The Downville Mile, on Saturday, May thirtieth, in Greenville.
Cottonmouth eight mile and Beerlay, on Saturday, June sixth, in Greenville.
Red White and Brew five K run and walk, on Saturday, June twenty-seventh, in Simpsonville.
And Beer and Barbecue five K, on Saturday, October third, in Fountain Inn.
That’s your lineup. A year of reasons to lace up, race your friends, meet new ones, and keep the running community close.
The Upstate Road Series is our age group race series built around a lineup of road events across Upstate South Carolina, and it’s built to keep things fun, competitive, and community-driven. This is the sixth annual age group competition, and it’s made up of thirteen different events throughout the year. Upstate Race Series has been hosting a wide range of trail and road events since 2013, so this series is the greatest hits album of what our road community loves.
Here’s what you can expect. A dynamic schedule. Scenic routes across the Upstate. A mix of distances that welcomes beginners, challenges experienced runners, and keeps everyone coming back for one more start line. Some races are fast and snappy, some are endurance-flavored, and all of them are designed to give you a distinctive racing experience.
Now, how do you get “in” to the series?
You don’t have to do anything extra. When you register for any included race and you use the same RunSignUp profile each time, you’re automatically entered into the series and scored automatically with our timing software. No extra forms. No guessing. Just sign up, race, repeat.
Alright, let’s talk scoring, because this is where the friendly competition starts to simmer.
You’re entered into the age group category based on your age on December thirty first of the series year. You can still place in your current age group for the individual races, but the series standings are scored based on your end of year age. So the scoreboard stays consistent all season long.
At each race, points are awarded by age group finish like this. First place gets ten points. Second gets nine. Third gets eight. Then it keeps stepping down until tenth place gets one point. And here’s the key detail: all finishers receive one point. So if you show up and finish, you’re on the board. The top ten in each age group just gets rewarded with bigger points.
And here’s the best part for busy humans with jobs, families, and calendars that look like a spilled bowl of spaghetti.
A maximum of five races can score. If you compete in more than five, we take your top five finishes. That means you can chase points hard all year, or you can pick the events that fit your life and still be right in the conversation.
Now, what sets the Upstate Road Series apart isn’t only the pursuit of personal bests. It’s also the purpose behind it. By participating, you’re supporting the Upstate Running Club’s non profit youth team, helping develop young talent and grow a love for running in the next generation. So yes, you’re racing for points, but you’re also racing for something bigger than a finish time.
So what races are included?
Here’s the thirteen-event schedule:
We kick things off with the three, six, and twelve hour Resolution Run. Then the Snowbird Challenge. Then the Greenville Half Marathon and 5K. Sassafras Struggle. Chase the Rainbow 5K run and walk. Take Flight 5K and one mile. Mountains to Main Half Marathon and 5K. The Downville Mile. The Carolina Reaper Challenge. Lake Summit ten mile. Run2Overcome 5K and 10K. Electric City Gobbler 5K and one mile. And then we close it out with Holiday Hustle 5K.
It’s a full year of opportunities to line up, test yourself, and stay connected to the running community that makes the Upstate such a special place to lace up.
The Upstate Trail Series is our annual age group race series built around a curated lineup of trail events across the Upstate of South Carolina. The concept is simple. Run a handful of the included races, earn points based on your age group finish, and stack those points across the season for standings, bragging rights, and end of year awards.
And the best part is you don’t have to do anything extra to join. When you register for any included race using the same RunSignUp profile, you’re automatically entered into the series and scored automatically. No extra forms, no secret handshake. Just sign up, race, repeat.
Now let’s talk about how the scoring works, because this is where the friendly competition starts to simmer.
Your Trail Series age group is based on your age on December thirty first of the series year. You can still place in your normal age group at an individual race, but for series standings, we use your end of year age.
At each race, points are awarded by age group finish like this. First place gets ten points. Second gets nine. Third gets eight. And it steps down from there, until tenth place and everyone after that receives one point.
And here’s the part I really love for busy humans with jobs, families, and knees that occasionally send strongly worded emails. Only your top five races count. A maximum of five races can be scored, and if you run more than five, we simply take your best five finishes. That means you can chase points hard, or you can race what fits your life and still be in the conversation.
So what kinds of races are included? This series is a true sampler platter of Upstate terrain, from runnable park trails to routes that add a little spice to your quads.
Here’s the schedule lineup in order. Sandhills Trail Race Series. Sassafras Struggle. Knock On Woodstock. Lakeside Park Eight K Trail Race. Dark Horse Trail Series. Lake Conestee Trail Eight K Race. Jones Gap Trail Half Marathon. Paris Mountain Half Marathon. Sadlers Creek Stumble. Prisoner of War Trail Race. Broad River Half Marathon. And Tacky Sweater Five K.
Now, the Trail Series isn’t only about standings. It’s also about community impact. This series supports the Upstate Running Club’s non profit youth team, helping empower young athletes to pursue running and competition. So yes, you’re chasing points, but you’re also helping fuel the next generation of runners right here in our community.
And at the end of the season, we celebrate it properly. The series recognizes the top three finishers in each age group at the annual awards ceremony, with awards made by Hickory Handcrafted. Translation, not a flimsy participation trinket, but something worthy of a shelf and a little “what’s that from” conversation.
So if you want to jump in, here’s your quick checklist. Pick your first Trail Series race and register. Use the same RunSignUp profile for every race you do in the series so your points track automatically. Aim for five races across the year to maximize your scoring. And bring a friend, because trails are better when the start line has familiar faces and the finish line has loud ones.
Alright, that’s your trail map. Until next time, stay smooth on the climbs, light on the descents, and don’t forget to look up once in a while. The Upstate has some spectacular views when you’re not staring at your feet.
So how do we actually stick to those lofty New Year resolutions?
Here are five simple practices that keep your running goals alive long after the confetti is gone.
First, make it laughably small, and then stack days.
Instead of saying, “I’m going to run 30 miles a week,” start with something like, “I’m going to run for 10 minutes, three days a week.” Consistency beats ambition when motivation gets unpredictable.
Right now, my personal focus is getting my feet underneath me by running two miles a day. And for some of you, that might sound too small. I get it. There was a time when I would have laughed at the idea of “only” running two miles, especially when I was knocking out ten-mile runs before sunrise.
But the journey is different for every runner, and every season of life changes the way we approach progress. If your goal is to stay consistent all year, you have to set yourself up early with measured, achievable milestones you can actually repeat.
Second, put it on the calendar like a meeting.
Pick your run days and your time slots. Tuesday and Thursday at 6:30 a.m. Saturday at 9:00 a.m. Whatever works. Because if it’s not scheduled, it’s not a plan, it’s a wish.
If you’re a parent, a working professional, a dog mom, or you just have a chaotic schedule and an even more chaotic mind, it matters that you carve out a realistic 30 to 60 minute window where fitness has a place in your life.
And here’s the truth: thirty minutes of movement is a whole lot better than zero minutes of movement.
Putting it on your calendar is how you meet your future expectations halfway. And remember this: if you’re early, you’re on time. If you’re on time, you’re one curveball away from being late. And if you’re late, you’re probably lost.
Third, live by the “never miss twice” rule.
Missing a run is human. Life happens. Weather happens. Work happens. Kids happen. The only rule is this: don’t let one miss become a streak.
Your next planned run becomes non-negotiable.
Because let’s be honest, life has a funny way of convincing you that everything else is more urgent than your goals. Sometimes that’s true. But if you want a better version of yourself, you build it with habits, and habits are built through consistency, not perfection.
Fourth, create accountability that’s hard to dodge.
This part is simple. There are over 100 local run clubs in the Upstate alone. Join a group run. Text a running buddy your plan the night before. Sign up for a spring race.
A start line is a persuasive life coach.
Most of us don’t struggle because we don’t know what to do. We struggle because we get in our own heads. We talk ourselves out of it. We predict failure before we even start. Accountability doesn’t guarantee you won’t fail, but it closes the gap between where you are and where you want to be.
Sometimes all it takes is one person expecting you to show up.
And fifth, track the process, not just the outcome.
