Roger Love offers some goals to make you fitter in 2020

The nights and mornings may be drawing in and making us seek out home comforts, but it is the perfect time to start some new habits and chase down some new goals.

Hard yards done in the winter will pay dividends when you hit the spring feeling great and ready for the summer.

There are two types of goal in my book.

‘Procedural’ goals are activities that are about the process of training itself. The first procedural goal for someone who is not training at all is to train – once a week – week after week. After that, you can look to train a second time and then, maybe, a third.

After that, you could set an ‘Outcome’ goal for something to achieve for the sheer sense of satisfaction or to help guide your training.

You may still prefer to train for the fun and general fitness – but if you want a goal, here’s five to consider.

Run the Hackney Half. Next year it is back at its usual start point on Hackney Marshes on Sunday 17 May. Bookings have already opened. If you haven’t run a half marathon before, there is still time to be ready. Start with a Couch to 5km app, and then work your way systematically up to the full 21km and a bit.

Run a 5km or 10km in Victoria Park. If looking for a shorter challenge, RunThrough are staging a 5km and 10km (and half marathon) on Saturday 16 November. Wondering if you can run 10km? If you can run for an hour, you can do a 10km. It may not be your happiest hour, but you will be able to do it.

Enter the Ultra Challenge Winter Walk. Walking is too underestimated a way to get and keep fit. It’s low-impact calorie-burning with the time to take in your surroundings.

There are three Winter Walks on offer on Sunday 19 January – starting at The Oval cricket ground – 21 km routes heading east or west along the Thames or doing both to complete a walking marathon.

If you prefer your goals less organised (and have no need for a medal), think about one of these for your November goal.

Walk to work twice a week; drink two litres of water a day, every day (this will make you healthier, less hungry and smarter); do a class a week, whether it’s a martial art, Spin or yoga, take your pick; train every day of the month for a least 30min  (variety is the key for this one!).

Roger Love is a personal trainer based in Netil House E8.