We all start January 1 motivated to get in the gym, but according to research, most of us abandon ambitious goals of exercising, eating healthy and ditching the booze just nine days into the New Year.

The ninth of January – dubbed Quitters Day – is often thought to be the date most people’s fitness resolutions stagnate, but according to one Olympic runner, it’s not for lack of trying.

Eilish McColgan, the European record holder for the 10km road race and a 2022 Commonwealth Games champion, has revealed how to make sure you stay on top of your health goals and don’t lose momentum.

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The key, she explained, is setting up a system that lets you track progress and see how far you’re coming along.

‘Most people start with good intentions,’ she shared. ‘But a week or two in, they’re left wondering: “Am I training properly? Am I improving? Am I actually on track for my goal?” When you don’t have those answers, it’s very easy to drift.’

It changes your behaviour, she added, if you can see how your training is stacking up.

‘You’re motivated to keep showing up,’ Eilish added. ‘Because you don’t want that score to drop – and if it does, you know exactly why.’

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To mark Quitters Day, and help prospective gym rats stay on the wheel, run-training app Coopah – where Eilish is a Head Coach, and now, Co-Founder – has launched new features to help people map how well they’re doing.

Eilish McColgan, the European record holder for the 10km road race and a 2022 Commonwealth Games champion, has revealed how to make sure you stay on top of your health goals and don’t lose momentum

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It features a ‘Race Day Confidence Score’ which adjusts as runners complete (or miss) sessions, to reflect how aligned someone is with a chosen goal.

A ‘Weekly Coach Report’ is also available and includes ‘clear, human-style feedback on how their training is progressing, and what to focus on next – replicating the kind of ongoing support usually reserved for coached athletes’.

It’s this personalised approach, Eilish said, that discourages people from giving up.

‘Most apps give you a plan and expect you to stick to it on your own,’ she explained. ‘But real coaching is about adapting, checking in, and helping people stay consistent when life gets in the way.’

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And as Quitters Day approaches, Eilish’s main message is: consistency beats perfection.

‘Missing a session isn’t the end of the world,’ she said. ‘What matters is getting back to it, understanding where you’re at, and having the right support to keep moving forward.’

‘People don’t need motivation speeches,’ Coopah CEO Dan Strang added. ‘They need to know whether what they’re doing is actually moving them towards their goal – and someone in their corner when it’s not.’

The running app was set up by Peter Cooper, 33 – who turned to the exercise after the grief of tragically losing his mother.

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And as Quitters Day approaches, Eilish’s main message is: consistency beats perfection

Speaking to the Daily Mail earlier this year, he revealed how he spiralled into depression after his mum Marilyn passed away in 2016, which he ‘didn’t handle well at all’.

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‘My mother was my running inspiration,’ he shared, remarking on her impressive feats, including earning a Six Star Medal – awarded to those who take part in all original six Major Marathons; Tokyo, Boston, London, Berlin, Chicagoand New York City.

‘I saw through her just how incredible running can be… when I was a kid I thought, “this is like being a professional footballer!”‘

In 2015, Pete and Marilyn ran their first marathon together – but tragically, it would be his mother’s last.

The founder of the running app recalled the difficult period in which Marilyn was on intensive care for two weeks, and the last promise he made to her.

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‘I said, “I’m going to finish your bucket list… and I’m going to train properly.”‘

However, Pete found it difficult to handle the loss of his mother – and his mental health was at a severe low.

It wasn’t until 2018 that he felt able to bring himself back into the running shoes – and it was the transformational wake-up call he needed.

‘I felt connected to my mum,’ he admitted. ‘It made me feel alive.’

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But he ran into a hurdle as he struggled to maintain consistency in his journey, explaining that while there is now a plethora of run clubs, ‘no one was really running’ in the same way seven years ago.

‘Traditional running clubs felt like a closed shop,’ he added.

While there were PDF plans which he was able to get from local sports organisations, Pete felt that ‘there must be a way we can do better than this’.

Hence – the idea of Coopah came about, as Pete endeavoured to set up, than anything, a ‘habit building app’.

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Since it launched in 2021 – after Pete initially starting a mental health run club in 2019 – Brits are turning to Coopah for its bespoke, dynamic and flexible training plans that support real runners with real lives.

For as little as £1.54 per week, runners receive a fully personalised plan, in-app coaching support, and injury-preventing strength and mobility sessions. Pete also stressed the importance of the app acting as a ‘mental health ally’.

‘When I had a run club on Wednesdays, what I found is that people would run on the Wednesday but not do anything on the Monday, Tuesday, Thursday, Friday, Saturday or Sunday,’ Pete continued.

‘I think it’s because there’s partially a social element there, people join run clubs to meet people… Running with people can help, but it doesn’t help everyone. And it doesn’t matter what you’re into, it can still feel intimidating.

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‘Coopah offers a chance to help build that stability.’

He added: ”Running gave me purpose when I needed it most… I wanted to create something that could do the same for others – something my Mum would be proud of.’