Over the next 14 days we will be sharing 14 training tips to help you make 2019 your best running year yet! These posts are brought to you by Meridith creator of Devoted Training; a 52 week faith-based training journal, and myself. We hope you enjoy!
Let’s get the year started by writing a few things down. Research shows that you are 42% more likely to achieve your goals if you write them down. So let’s get to work!
An easy way to think of goals is to follow the SMART guidelines:
T– Time bound
Running related goals typically fall into two categories: metrics (i.e. did you hit your paces) or processes (i.e. did you fuel effectively). A healthy mix of both goal types tends to make for a balanced plan.
Data driven goals
What key races do you have planned and what is your goal finish time or placement? Depending on your level of running, you may have one key goal race, or several in a year. A helpful approach is to designate which races are A, B, and C races. “A” races are goal races where runners often also have time goals or placement goals. “B” races can be used for training, and “C” races are just for fun. There’s a place for each type of race, and identifying the purpose of the race can help you align your goals appropriately.
Process goals are goals that are process driven, not data driven. If you’ve read the book Mindset by Carol Dweck, or listened to her TED talk, you know the value of having a growth mindset. This aligns well with the concept of process goals. Examples of process goals include: nailing nutrition, setting a habit like waking up early to run instead of waiting until the end of the day, foam rolling before bed, strength training regularly, etc. Your process goals can change from week to week, or you can choose to develop the process goal throughout training all the way to race day.
Set small achievable goals to help you reach your big goals. Write them down and track them. Over time, you will see how all of the small deposits help you attain your big goals, and you’ll learn more about yourself in the process. With smaller goals, you have the opportunity to win more frequently, and with that type of momentum, it is easier to stay focused for the long haul.
Research shows that it takes 66 days to create a habit. Goals can help you create lifestyle choices that will be sustainable beyond the beginning of the year when you feel most motivated. Being intentional with goal setting and the actions to get there will be so worth it in the end when you have achieved your goals and experienced so much growth.
What are your big goals for 2019?
What are some of the process goals to help you reach your big goals?