12 Monthly Challenges

Welcome to the 12 Monthly Challenges hosted by Kara Goucher! Here’s how to participate:

On the 1st of Every month we will email participants information and (if applicable) printable calendars to keep track of activity. We will also include the information here on this page in case you don’t get the email.

The challenges take place in specific months but can be completed at any time during the year after they have started.

Welcome to the December Finish Strong Challenge!

It’s coming to an end: the 12 Monthly Challenges series
for RTY2017 hosted by Kara Goucher.

Let’s Finish Strong!

Watch Kara Goucher’s intro video on how to complete
the Finish Strong Challenge:
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Here’s the Finish Strong worksheet.
Use it to make the most of this final month!

 Previous Challenges Are Listed Below

Welcome to the November Hug A Runner Challenge!

We’re ready to share the love, and hugs!

Wouldn’t you like to help make the world a better place?

Help us raise money for charity and 1 million hugs by
November 20th, which is GO HARD
(Globally Organized Hug A Runner Day)!

Watch Kara Goucher’s intro video on how to complete
the Hug A Runner Challenge:
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Here’s the Hug A Runner Challenge worksheet.
Use it to spread the kindness this month:

Hug A Runner Virtual 5K, 10K or Half Marathon:

This month you can support our charity partner, Playworks. Help end
bullying on school playgrounds by signing up for the
virtual 5K, 10K, or half marathon.

All registration proceeds go directly to Playworks.

Sign up for the virtual 5K, 10K, or half marathon now

Plus you can become a Designated Hugger!

Join the movement for #HugARunner and get your gear!

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Shop gear

Share the sweat, and hug a runner!
And keep crushing those miles.

 Previous Challenges Are Listed Below

Welcome to the October Flippin’ Fitness Challenge!

Fall is definitely one of our favorite seasons.
Just like how the leaves are changing outside, it’s time we shake

up our workout routine too!

Watch Kara Goucher’s intro video on what you should
expect for this month’s Flippin’ Fitness Challenge:

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Here’s the worksheet to complete the Flippin’ Fitness
challenge, which includes the exercise chart you’ll need:

Welcome to the September Fuel Your Fitness Challenge!

We’ve all been there before.
Rushing, trying to grab a quick bite for our soon-to-be hungry stomach.
In the moment, we might not even think about what pre or

post-workout snack we’re grabbing.

This month we are encouraging you to think about

your food as fuel. Watch Kara’s intro video to learn more about
the challenge and how you can earn points by
making healthy choices:

 

We’ve also made a worksheet to keep track of your fuel points,
so give yourself credit when making a healthy choice!
In this PDF you will also find some great resources, including recipes and
nutrition tips from our friends at SparkPeople. We hope they will
inspire some new meal ideas this month!
And if you are loving a new recipe, or are a recipe magician yourself,
share your favorites with us and help others eat healthy too!
Use the hashtag in your social media posts:
#RTYfuel

 Previous Challenges Are Listed Below

Welcome to the August Yoga Stretch Challenge!

Sometimes racking up a ton of miles takes its toll and makes your
legs sore…and your back…and…okay, everything!
So what can you do to stretch and strengthen these
hard-working muscles?

Yoga!
The August Challenge is going to be amazing as we have teamed up with yoga expert, Erin Sampson.
Erin has made a series of currated yoga routines specifically for our runners and walkers in RTY2017!
Watch Kara and Erin’s intro video to learn more:

You don’t have to complete each yoga “class” in full, but to complete the
challenge you should try one video routine each day for at least 15 days.

Use the worksheet below to access the videos:

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We’d like to add another huge shout-out to Erin Sampson and
They’ve gone above and beyond to make this entire set of yoga routines

 for Run The Year 2017.

 If you want to keep practicing after this challenge ends be sure to
subscribe to their Youtube channel for more great videos!

Welcome to the July Summer Selfie Challenge!

Are you ready for the craziest RTY2017 challenge yet? Awesome! Then you’ll love the Summer Selfie Challenge.
Watch the video below to see Kara Goucher explain how to conquer the challenge:
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Below you will find the challenge calendar for all the selfies you’ll be taking. You can take as many selfies as you want, so get creative!
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The “art of the selfie” often involves sharing your photo. Although you can still complete the challenge by sharing your photos privately, we’d love for you to share your selfies with the RTYfamily!
1. Use the hashtag #RTYselfie in all of your posts
(Facebook, Twitter, or text your mom if needed!)
2. Follow us and tag @_runtheedge_ on Instagram
3. Join the Summer Selfie private Facebook group*
Join group here
 *We added a private Summer Selfie Facebook group to make sure your selfies are getting tons of love, while still leaving space for other topics to be posted in the main RTY2017 group.
We can’t wait to see your awesome selfies. Let’s snap to it!
#RTYselfie
Sincerely,
Run The Edge

Welcome to the June Challenge!

Get ready to improve your speed with Kara Goucher

  We’re excited for this challenge because progress is fun. Getting closer to your goal time or setting a new PR definitely gets the heart racing!

So, to get your heart (and legs!) racing, we’re challenging you to run or walk four 5Ks, improving your speed a little each time.

 Things to keep in mind:

1) Pick a route that’s easy to access
2) Walk or run, depending on your comfort level
3) Start easy to set a good base pace
4) Do the same route each time  

Check out the guidelines and  Four 5K’s worksheet, so you can keep track of your times!

 Remember, you can always do the 12 Monthly Challenges anytime throughout the year, so don’t stress if need to focus on something different this month.

Welcome to the Extra Mile Challenge! (May)

Your goal this month is to go the “extra mile” and make this your biggest month of miles yet! An extra 20-minute walk could make the difference.

Here’s the worksheet you’ll need:

Use this worksheet to keep track of your best days, weeks, and monthly total for the challenge. You can even use the RTY2017 tracker to help find your “bests.”

Download The Worksheet Here

Not feeling your best?

Not to worry! You can complete this challenge anytime during the year, so feel free to pick another month to give it a try. Just go to the tracker and click on the 12 Monthly Challenges tab to see past challenges you can take.

Let’s go the Extra Mile in May!

Welcome to the Monster Abs Challenge! (April)

During the month of April, Kara is challenging you to incorporate four of her favorite abdominal exercises into your normal routine. She has provided videos of each exercise as well as a calendar of recommended repetitions.

By the end of the month you should notice a big difference and will hopefully continue to use these exercises throughout the year.

Are you ready to take the Monster Abs Challenge with Kara? Download the calendar and instructions below to get started!

Note: You can complete these challenges at any time during the year even if you start late.

Keep Track of Your Month with Our Exercise Calendar

Download your Exercise Calendar below to keep track of your daily activity.

Page One features the April calendar with exercise and repetition information, and Page Two features further participation instructions and notes.

To download and save, click the link below and save the PDF to your desktop. The pdf will have all the links to Kara’s exercise videos.

Download Exercise Calendar Here

 

Previous Challenges Are Listed Below

Are You Ready to Chase Your Bliss? (March Challenge)

Chase Your Bliss – Run The Year 2017 March Challenge from Run The Edge on Vimeo

The Run The Year Challenge is all about getting healthier, but physical fitness is only one aspect of overall well being. The Chase Your Bliss Challenge is about advancing your emotional fitness.

“Once you learn how to be happy you won’t tolerate people who make you feel anything less.” -Germany Kent

Just like the Run The Year Challenge, the Chase Your Bliss Challenge is about challenging yourself to do more. It is not a competition with anyone but yourself, so go out there and maximize your happiness!

Please read the guidelines on the happiness menu carefully and have a BLAST this month as you CHASE YOUR BLISS!

Keep Track of Your Month with Our Happiness Menu

Download the Happiness Menu and Challenge Guidelines below to keep track of your “Happiness Points.” To download and save, click the link below and save the PDF to your desktop.

Chase Your Bliss Guidelines and Menu

Get Your Butt In Gear (February)

During the month of February Kara is challenging you to incorporate four of her favorite glute exercises into your normal routine.

Kara has provided videos of each exercise as well as a calendar of recommended repetitions.

By the end of the month you should notice a big difference and will hopefully continue to use these exercises throughout the year.

Are you ready to Get Your Butt In Gear with Kara? Download the calendar and instructions below to get started!

Note: You can complete these challenges at any time during the year even if you start late. For example you can still complete the Just Log It challenge by starting and completing a 31 day streak of at least one mile a day. If you’re unable to start the February challenge on the first, just use the exercise calendar and start on any day – just use the calendar as a 28 day guide!

Run The Year 2017 Monthly Challenges with Kara Goucher from Run The Edge on Vimeo.

Keep Track of Your Month with Our Exercise Calendar:

Download your Exercise Calendar below to keep track of your daily activity. Page One features a February calendar with exercise and repetition information, and Page Two features further participation instructions and notes.

Download The Exercise Calendar

Check Out Our Workout Videos:

Hip Bridge – https://vimeo.com/201768055

Plie Squat – https://vimeo.com/201891146

Deep Body Squat – https://vimeo.com/201892579

Single Leg Squat – https://vimeo.com/201895189

Kara’s Smack Down

Kara’s Get Your Butt In Gear SMACK DOWN! from Run The Edge on Vimeo.

 

— Previous Challenges —

Just Log It January

We’re starting the 12 Monthly Challenges with Just Log It January. The objective of this month’s challenge is to start or continue a mileage streak. We are challenging you to run or walk at least 1 mile (or as many miles as you’d like) every single day for 31 days.

The purpose of this challenge is to make fitness a daily priority and to get back into the habit of moving your body every single day. Set aside a little time each day for you. Get in at least one mile, and practice entering your miles in our mileage tracker.

If you start after January 1st, that is okay! Just start your streak with day 1. If you miss a day, that is okay. Pick up where you left off. Keep going.

We’ve got everything you’ll need below. Without further ado, here is Kara welcoming you to the challenge and inviting you to streak with us!

#RunTheYear2017 Just Log It January Challenge with Kara Goucher from Run The Edge on Vimeo.

Setting goals is crucial to reaching achievements! In the goal setting guide, we ask you to write down your goal. Be sure to start the goal with “I will”, not “I want to” or “I will try.”

Download The Goal Setting Guide Here

The streaker calendar is now available for download! Use this calendar to count how long your streak can be! You can print it out and check off the days to keep your streak alive!

Download The Streaker Calendar Here

To see progress, and look at how far you’ve come, you have to make weekly and monthly checks. You can’t just set a goal and forget about it, so we’ve provided a Progress Report for the second half of your challenge. The Progress Report is designed to be part 2 of the Goal Setting Guide.

Download Progress Report