It’s that time of year again: New Year’s resolution season. You may be starting to consider new ways to spruce up your exercise routine for 2025, and we're here to help!

Here’s a simple, effective physical activity as old as time: running. For those who don’t typically run, this three-letter verb can sound intimidating, but it doesn’t have to be. Running can be as easy or as challenging as you want to make it, with benefits for your physical, mental, emotional and social health.

Running or jogging can improve your health in the following ways:

• Reduced risk of cardiovascular disease
• Better sleep quality
• Improved knee and back health
• Strengthened immune system
• Improved memory
• Increased energy and enhanced mood

To get started and stay committed to your jogging journey, it helps to set a goal—like a Couch to 5K, 5K, half marathon or even a full marathon. You may be thinking, “But marathon season is months away,” and you’d be right. Marathons and half marathons are typically held in the fall, and many 5K’s are also organized in the spring.

Whatever your running experience or goals, it’s better to begin training sooner than later, especially if it’s your first time signing up for a race. Remember to start practicing weeks in advance to prepare your body for the distance and avoid injury.

Runner’s World offers a training guide for all four types of races and every level of runner:

• Couch to 5K
• 5K
• Half Marathon
• Marathon

To help you stay on track and keep you motivated, consider joining a local running club. You’ll have the opportunity to meet people with similar interests, and maybe make some new friends!

Several of our Wespath staff shared with us their running journey and advice for those wanting to start their own journeys. Read their stories here.

An important part of a healthy running program is a balanced diet, with carbs and protein being key elements in providing your body with the energy it needs to complete your run. Get ready for your jog with this high-protein, high-carb pasta dish:

Instructions

1. Preheat oven to 400°F. To make the spice blend, combine the cinnamon, cumin, turmeric, salt, allspice, coriander and ginger in a small bowl. On a rimmed baking sheet, toss the cauliflower, oil and spice. Blend until the cauliflower is well-coated. Roast until the cauliflower is very tender, for about 25 minutes.
2. Meanwhile, bring a large pot of salted water to boil and cook the pasta according to the package directions. Reserve a ½ cup of the cooking water, then drain the pasta.
3. In a large bowl, combine the roasted cauliflower, pasta, chickpeas, radicchio, lemon zest and lemon juice and stir well, adding a little reserved cooking water if the pasta is too dry. Top the pasta with cheese, mint and black pepper.

Serving size: 1 ¾ cups

Serves: 6