What are you goals for this year? More cardio? Finally getting into a running program?

Running and jogging are both excellent ways to increase endurance and stamina and get the benefits of cardio for the heart and lungs.

However, it takes more than just lacing up your running shoes and hitting the trail to become a runner.

The best way to begin a running or jogging (or any exercise) routine, is to design a program that works for you based on the following principles.

Be realistic

Make sure you set goals that are realistic.

If you've never run a mile before, you may not want to begin with a goal of completing a mile in four minutes flat.

Olympic athletes and avid runners are the only ones I know who can accomplish that feat.

A better goal would be to jog or run a complete mile (without slowing to a walking pace) within two weeks to a month of beginning your running routine.

Assess your fitness level and come up with a plan that works for you. That's the best way to stick to your goals long-term.

Take small steps to bigger results

Don't completely overhaul your entire life to accomplish a fitness goal.

Taking on too much too soon is a guaranteed way to burn-out. Instead, try increasing your goals incrementally, so you can measure your progress in a step-by-step fashion.

Seeing progress is a great way to keep yourself motivated and inspired to keep your goals for the long haul.

Keep track of your progress

Record your goals and the progress you've made in a fitness journal.

Keeping a journal will keep you accountable to yourself in reaching your goal. Seeing your goals written out can also help you track your successes and tweak any areas that need improvement.

Write your resolution, your outline to make it happen and the progress and/or set-backs you've experienced. You may find that you're further along than you realized and can then create a new goal or improve upon an existing one.

Set goals that can be achieved

Again, completing a 4-minute mile for the person who's never run before is more than ambitious. It's best to create goals that you have a realistic chance of reaching.

Besides, setting goals that are out of reach, even with a plan and progress on your part, will decrease your motivation and leave you looking for an exit plan instead of a plan for accomplishment.

If you do settle on an ambitious goal, breaking it down in increments will help your measure progress and it will seem less overwhelming to accomplish.

Tell others about your goals

It's great to share your goals with friends and family, because it can create a support system for you to fall back on when your motivation wanes.

When you can discuss your goals with others, it makes the goals more real to you than it would if you kept them to yourself.

Get organized

Make sure you schedule in and organize your work out times, in order to make sure you achieve what you set out to.

Keep your journal in the same spot, write your goals on a calendar, schedule your workouts and post successes in places you can see (even if it's just printing out "I lost 5 pounds in the last two weeks" and posting it on your fridge).

These things will go a long way toward helping you not only see your progress but maintain consistency with pursuing your goals. Being organized can help you bridge barriers that would otherwise derail your progress.

With a schedule and organization, you can limit the urge to make excuses for why you can't do what you set out to do.

Finally, cut yourself some slack

You may not accomplish everything you set out to in the amount of time you set out to do it, but recognize that it doesn't have to signify the end of your goal. It just means you may need to tweak some things or set more attainable goals.

Be smart in 2012

These changes and adjustments can be applied to accomplish a variety of goals; not just committing to adding a running or jogging routine to your workout schedule.

Remember to keep your goals S.M.A.R.T. = specific, measurable, attainable, realistic and timely.

You don’t have to fail another new year’s resolution!

Realize that you are going to need some coaching and support along the way. Get started with the Bootique Fitness ‘4 Week Fat Loss Revolution’.

The complete program includes unlimited boot camp, body assessments, nutritional coaching and a customized nutritional plan for just $89. This new program starts Monday, Jan 16th. To sign up, call 619-602-8087 or visit our site at Bootique Fitness website.

Jaylin Allen is a local fitness expert in San Diego, known for getting her clients in shape in record time through her popular "Boot Camps For Women" and "Zumba" classes. For more information about Jaylin, fitness, or her classes, be sure to check out Bootique Fitness or call (619) 602-8087.