Setting goals is an excellent way for runners to stay motivated to run and to make sure they stick to their running habit. When choosing running goals, it helps to use the SMART principle and set goals that are Specific, Measurable, Attainable, Relevant, and Timely. Here are basic rules to follow when you’re setting your running goals.
Be SPECIFIC
Make sure that your goal answers the who, what, and when. Simply saying that you want to “run faster” or “lose weight by running” are general goals. An example of a specific goal would be: “I want to improve my PR in the marathon by two minutes in five months” or “I want to lose three pounds in six weeks.”
A specific goal helps keep you motivated because you know exactly what you need to do to accomplish it. As you move closer to your goal, you get excited and motivated by your progress, so you’ll work even harder to get to that end result.
Make your goal MEASURABLE
When choosing a running goal, make sure you also set criteria for measuring your progress. Making your running goals measurable will help you stay on track, maintain your motivation, and know when you’ve reached your target. To figure out if your goals are measurable, ask yourself things such as, How much? and How many?
Keep it ATTAINABLE
Let’s face it, not everyone is going to qualify to run the Boston Marathon or run a 6:00 mile. So, while it’s good to set lofty running goals, it’s important to choose ones that you’ll be able to accomplish if you’re willing to do the work.
The best running goals will require you to push yourself to achieve them, but they aren’t too extreme. If a goal is too far out of reach, you probably won’t truly commit to doing because deep down you know it’s not achievable.
To figure out if a goal is attainable, see how it compares to your previous running achievements. Do you have to make considerable improvements – beyond your ability — to get to that level? If you’re not sure, talk to a running coach or running friends to help give you a gut check.
Make your goal RELEVANT
Just because you’re a runner doesn’t mean you have to set a goal that’s very popular among other runners, such as completing a marathon. For a goal to be relevant, it should be something that you consider to be worthwhile and important, so you’re willing and able to work towards it.
Your goals should represent you, so they shouldn’t just be something that someone else is doing or suggesting that you attempt to achieve. Ask yourself if you’re choosing your goal for the right reasons.
Keep your goals TIMELY
Make sure you attach deadlines to your goals. For example, if you say, “I want to run a sub 2-hour half marathon,” but you don’t even have a race in mind, there’s no sense of urgency for your goal. But if you pick out a race and say you want to run a 1:59 half marathon on April 29, then you know exactly where you need to be by that date.
Having a deadline will keep you motivated and prevent you from getting bored or wanting to skip workouts. If you find that you’re ready to achieve your running goal way ahead of schedule, then readjust your goal and keep challenging yourself.
The Importance of Tracking Running Goals
Tracking your progress is a crucial component of achieving your running goals. By consistently monitoring and recording your performance, you can gain valuable insights into your strengths and weaknesses.
Keeping track also allows you to see how far you’ve come, identify areas for improvement, and make necessary adjustments to your training. Whether you use a smartphone app, a GPS watch, or a good old-fashioned running log, having a record of your runs can provide a tangible representation of your progress.
Not only does monitoring your progress help you stay on track with your goals, but it also serves as a source of motivation. Each time you look back at previous runs and see improvements, even small ones, you’ll be reminded of your progress and be encouraged to keep pushing forward. Seeing actual data, such as increased mileage or faster pace, can be incredibly satisfying and fuel your determination to reach new milestones.
Celebrate Your Milestones
In addition to tracking your progress, it’s equally important to celebrate the goals you achieve along the way. Running is a journey, and every milestone reached is an accomplishment worth acknowledging and celebrating. Whether it’s running your first mile without stopping, reaching a new personal best time, or completing a challenging race, these goals are significant markers of your progress and dedication.
Celebrating milestones not only gives you a sense of satisfaction and pride but also helps maintain your motivation and momentum. It reminds you of the progress you’ve made and the obstacles you’ve overcome, reinforcing your belief in your abilities.
Your celebration can take many forms, from treating yourself to a new piece of running gear, sharing your achievement with friends and family, or simply taking a moment to reflect and appreciate your hard work and dedication.
Advice to Help Achieve Your Running Goals
- 5 Smart Strategies to Create a Successful Running Habit
- How to Find Time for Running
- 5 Simple Changes to Run Longer and Stronger
- 39 Motivating Running Goals
Running coach Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, sports nutrition specialist, and youth fitness specialist. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons.
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