As someone that was once new at running, I set some pretty high standards and expectations for myself that were clearly unattainable at the time. I have come to realize that goal setting is all about consistency, mindset and strategy. The best way that helped me set my running goals whether that be running a mile, 10k or marathon is by using the SMART goal format. Achieving your running goals is not about being perfect, rather it is about showing up, staying consistent, and believing in yourself.
Setting a SMART Goal
A SMART goal is a specific, measurable, attainable, realistic and timely goal that is going to help you achieve your goals. If you are often discouraged when you do not reach your goals, it is likely because they are too vague or unrealistic. Someone that is new to running should not just set a goal of “getting faster” or “running 5 miles”. These are very broad running goals, so be more specific when setting them. By defining your running goals for the present is what is going to help make them more achievable. Here is an example of a SMART goal for a runner that has a goal of running a 5k by this summer. This running goal is focused on what they can do right now and gradually introducing new steps along the way that are going to make this goal achievable by summer.
- S- Specific: “I will train to run 3.1 miles without stopping or walking by June 1st”
- M- Measurable: “I will stick to a training plan that gradually increases my mileage each day”
- A- Attainable: “I will start with walking/ running intervals to get myself more comfortable with running longer distances and build my endurance”
- R- Realistic: “This goal aligns with my desire to become more self-disciplined and challenge myself with new things often”
- T- Timely: “I will run a 5k by June 1st by signing up for a local 5k race to hold myself accountable”
Track Your Progress and Make Adjustments as Needed
It is important to see your progress and encouraging to see how far you have come, this could be by writing down your mileage for each day, tracking how long it took you to run or any other way of tracking progress. I find that the easiest way to track my progress is by using an Apple Watch which keeps track of mileage, pace, heart rate and a variety of other things. This information is all stored in an app on my phone which I can look back at and reflect on my goals and see my progress.
Running is something that takes time and does not just happen overnight so take it easy on yourself when you are first starting and listen to your body. Running uses lots of muscles in your body so it is normal to feel sore or tired after a couple days of running. If you need to make adjustments and take a rest day or cut back on some miles do so. It is going to be more beneficial for your body in the long run.
Strengthen Your Mindset and Remember Your Why
Running is more of a mind game rather than a physical one and it takes a positive mindset to overcome the mental blocks. A way that I like to keep a positive mindset while running is to repeat to myself affirmations and encourage along the way to remind myself why I am doing. Celebrating the small wins is also encouraging, even if it is something as simple as maintaining a fast pace for a half mile. A win is a win, and they are all worth celebrating so continue to encourage yourself and remember the reason you are start and it will be worth the hard days.
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