Setting SMART Goals: The Key to Running Success
You’ve decided you would like to take your running to the next level, but when it comes to setting goals, you’re stuck with vague ambitions like “I want to run faster.” Sounds inspiring, but it’s about as helpful as a treadmill in a swimming pool. You need SMART running goals—your personal roadmap to success. They’re Specific, Measurable, Achievable, Relevant, and Time-bound. Think of them as the GPS for your running ambitions, guiding you with precision.
Why SMART Goals Matter
SMART goals are more than just a framework; they’re a way to turn nebulous dreams into concrete plans. If you do not have them, you risk setting goals that are too vague or unrealistic. Unrealistic goals can lead to dissatisfaction and no growth or development. SMART goals will provide you with clarity, focus, and motivation, transforming your aspirations into actionable steps.
Breaking Down SMART Goals
How can using SMART help you achieve your running goals:
Specific:
What is it you want to achieve, you need to be clear here. Obscure goals like “I want to be a better runner” don’t offer much direction. Instead, aim for something precise. For example, “I want to improve my 10K time” is a start, but it’s even better to specify, “I want to run a 10K in under 50 minutes.”
Example: You currently run a 10K in 55 minutes, a specific goal would be, “I want to reduce my 10K time to 50 minutes.”
Measurable:
You need a way to track your progress. You should set a goal that you can measure to see how close you are to achieving it. If you can’t measure it, you can’t track it.
Example: Instead of “I want to run faster,” set a goal like “I want to take 2 minutes off my 10K time.” This allows you to track your progress and see if you’re moving in the right direction.
Achievable:
You need to set yourself a goal that is challenging but practical. If you’re running a 10K in 60 minutes now, aiming for 40 minutes in a month is probably going to be just a little ambitious. Ensure your goal is within reach based on your current abilities and training.
Example: If you’re aiming to improve your time, set a goal like “I want to complete a 10K in 52 minutes within 3 months,” considering your current pace and training capacity.
Relevant:
Make sure your goal aligns with your broader objectives and personal values. It should matter to you and fit into your overall plan.
Example: If your long-term goal is to run a marathon, a good short-term goal would be “I want to complete a half-marathon in under 2 hours,” which aligns with building up to the marathon distance.
Time-bound:
It is essential for you to have a deadline for your goal. A goal without a timeframe is like a race without a finish line—it lacks urgency. Having a deadline really does help you stay motivated and will help you track your progress.
Example: It is not beneficial to say “I want to improve my 10K time,” instead add a time frame like “I want to achieve this goal in 3 months.” This deadline creates a sense of urgency and helps keep you on track.
Putting It All Together
Let’s assemble it all and see how it can work:
- Obscure Goal: “I want to be a really fast runner.”
- SMART Goal: “I want to reduce my 10K time from 55 minutes to 50 minutes within the next 3 months by running four times a week, including speed work and long runs.”
Steps to Achieve Your SMART Goal:
- Assess Your Current State: Evaluate your current 10K time and running habits. What areas can I improve.
- Create a Training Plan: Develop a detailed plan that includes specific workouts to help you achieve your goal. This might include interval training, tempo runs, long runs, and recovery days.
- Track Your Progress: A running app or journal is perfect for monitoring your times, distances, and improvements. Adjust your training as needed based on your progress.
- Stay Accountable: Get out there and share your goal with a running friend or join a running group/club. Regular check-ins can help keep you motivated and on track.
- Celebrate Milestones: It is important to recognise and celebrate small achievements along the way. This can boost your morale and keep you focused on your final goal.
By setting SMART goals, you transform your running aspirations from obscure dreams into actionable plans. You will now have a clear, measurable target to aim for, a realistic path to follow. Even better a deadline to keep you motivated. So, lace up your running shoes, set your SMART goals, and start working towards that finish line with confidence and clarity!
