How to Set a Running Goal

Colin and Anne talk about how to set a running goal or choose a challenge. They offer tips that will help you succeed and enjoy the journey.

Choose a challenge that excites you.

Make sure you choose a goal or challenge that excites you and will be enjoyable to complete. The ultimate challenge for a beginner is to go from not running to completing 5km. Don’t worry about the time this will take you as we are all individuals. Build up slowly, run Chatty and enjoy the challenge.

Set an intention and you are more likely to succeed.

Olympic hurdler David Hemery said that his Olympic goal was set as an intention to win. It was his heart’s desire to win but he was realistic in recognising that someone may be better than him on the day.

The journey is important.

Lorraine Moller, Olympic marathon bronze medallist, stresses that the journey to achieving your gaol is important as during that time your body will adapt. Physically you won’t be the same person in 6 week’s, 8 weeks’ or 12 week’s time. Your body will have changed to make you stronger and fitter. It works the other way too. If you don’t exercise for six weeks your body will adapt to give you two lovely cushions to sit on!

The gaol or challenge must be realistic.

What do we mean by this? Your goal must be achievable for you within the timescale set, if there is one. Here are some examples:

• Going from sitting on the couch to running 5km or 40 minutes run/walking in around 12 weeks.
• Going from running 10km in a week, by doing 2 5km runs, to completing 50km in a month.
• Running 100km in a month when you are used to running at least 20km a week.

Any challenge or gaol that you choose must allow you to build up your running gradually and give you enough time to recover. It should encourage you to do only slightly more than you are used to.

Be wary of going for any challenge selected by a friend that doesn’t know how much running you already do. Choose your own or choose something that is achievable for you both.

Challenges with no time constraints are great.

There are some great virtual challenges out there that you can complete in your own time. These are more flexible and take the pressure off you. For example completing the length of Hadrian’s Wall. You can team up with friends to complete these challenges together. Walks and cycle rides count too. Great for recovery days.

What about ‘Run Every Day’ challenges?

Any challenge or gaol that doesn’t build in recovery time will ultimately fail, unless you are very lucky! If you remember that the aim of the RED challenge is to get you outside exercising every day, and that walking can replace running, then success is much more likely. Be a feeling based runner. Let your body recover from the gradual increase in running that you are doing and walk on your non-running days or when you feel tired.

In a nutshell – The Chatty Sparkly Runners approach to running challenges:

1. Choose a realistic goal considering how much running you currently do.
2. Plan how you will get there and build up gradually.
3. Listen to your body and if you’re tired let your body recover. Walk when you need to.

Join our Facebook group and share your latest challenge. We can also give advice if you are unsure whether your chosen challenge is realistic for you.