GOOAAAALLLLLLLs......can make all the difference!

Runners are, generally speaking, a pretty successful group of individuals. Yes, admittedly there may be a slight bias to that statement, but I stand by it. Setting goals is an important part of getting anything done. This applies to most things but i'll try and keep it running related. Goals really help when training for a specific distance or time; without them, our workouts lack structure and focus. Goals provide motivation and direction. They help us get up early and get out the door or to log a run after a long day at work (something I am not motivated to do). Most importantly, setting and working towards goals is fun! Achieving one's goal is also fun but it's the process that matters. It adds another level to your workout instead of just floating, aimlessly, through life and mindlessly logging miles without direction. It seems like a safe assumption that most runners are goal setters in some regard, however, I think many of us could use a little more focus and direction with our goals.

A goal ought to be both specific and measurable; an ambiguous goal will not allow you to plan the specific actions needed to meet the goal. E.g. Bad goal: I want to run faster. Good goal: I want to run a 4:00 marathon!
There is a goal setting sweet spot that runners should consider: Goals ought to be hard enough to attain that they encourage one's top performance but not so hard that they're inconceivable. For me, It would be not be a good goal to want to break 2:00 in the marathon; training, body type, orthopedic threshold, and the time commitment needed, make it an inconceivable goal. Oh, and the fact that it has never been done (yet) is a small limiting factor for this recreational runner!

Once a goal is set, the next step is appropriate implementation intentions, that is, how, exactly, are we going to achieve the goal? This is an important aspect of goal setting theory and separates those who reach their potential from those who do not. E.g. It would be silly of me to make a goal to run a hundred mile race and then only focus on 5Ks leading up to it. It is probable I would not meet my potential in the 100m distance (This is where having a coach can be beneficial!). Make challenging and achievable goals; your performance will improve and you will move towards it. Motivation can be maintained, when your goal is far in the future, by making mini-goals that keep you on the right track. An example could be running a 1:50 half marathon before your primary race where you go for a 4:00 marathon.

The Reality of Goals

We all know how important it is to make good goals and how effective they can be. I always find it funny how, during a tough interval sesh or race, I will catch myself negotiating with my goals. That's why I like to set various goals to account for different race day variables. I use the "A", "B," and "C" goal format where the "A" goal is the primary goal if everything is perfect. My "B" goal is still a good goal and I'd be happy with it but I have fallen back on it because some element was not perfect. The "C" goal is the catch all. A lot of people put "finishing" in this spot but I still prefer, and recommend, having a quantitative goal. "Finishing" allows too much leeway in effort and can lead to slacking off the pace more than you otherwise might if you still have a time you can work towards.

Goals are your friend. They push and motivate you to be your best possible self. With them, you can become the best runner you can be. Without them, you're doomed to run aimlessly without the satisfaction of working for and achieving something. They are not totally rigid; they're flexible and can be reasoned with when absolutely necessary. Try it today! If you haven't set a goal for this summer's race season, do it. You'll be amazed at how your motivation increases and you have purpose and direction in your sport.

What are your goals for your upcoming races? Remember, letting others know your goals holds you accountable to work towards them.