Setting Goals
Whether you are a seasoned runner or a beginner, having strong goals is key to stay motivated with the sport. Below are some tips for creating your next running goal:
1. Know Your Base
Personally, I have found accessing my current abilities is a helpful starting point when making goals. A couple strategies I have used include, timing myself on an easy mile, reviewing my current daily mileage, and seeing how far I can go while holding a comfortable pace. Once I know where I am starting from, I can envision where I want to go.
2. Goal Setting Methods
There are several frameworks that can be useful for defining what you want to get out of your running journey. From a previous management course, I have found one structure that works well for me. The SMART goal framework helps create objectives that are distinct and straightforwardly measurable. SMART stands for Specific, Measurable, Achievable, Relevant, and Timely. It is easy to set a general goal of “I want to run faster”, but it is hard to track when the goal has been accomplished. An example of a SMART goal would be, “I will run at least a mile each day for the next three weeks.”
Another potentially great framework that prioritizes overcoming challenges and finding an inner purpose would be The WOOP method.
3. A Common Mistake
The biggest setback I have faced is putting too much pressure on myself to stick exactly to a plan. Acknowledging that plans can be adapted to ever-changing lifestyles will prevent burnout. Rather than giving up, take a rest day, reduce the mileage, or split up the workout overtime. It is important to prioritize your needs and not feel frustrated when life happens!
Performance Tracking Apps
Tracking your progress can take your new goals and turn them into reality. The apps listed below help make the process easy:
Strava: This app focuses on creating social connections among athletes and offers a variety of workouts to track. There are also suggested goals, routes, and challenges to keep you motivated.
Nike Run Club: This app is unique because it provides coaching and guided plans to assist runners of all abilities. The app is very user-friendly allowing the integration of popular music apps and the ability to invite your contact list.
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