Just going for a run is certainly all right, but chances are you are not improving as a runner. If you set a goal of some kind, you can experience a new level of fitness and an improved running experience. For example, once you decide that you want to run 35 miles per week, and possibly run your first half marathon, the die is cast. Now you have focus, motivation and even excitement at new challenges and achievements.
The Keys to Goal Setting
In "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas, it is noted that many sports psychologists have linked a positive relationship between goal setting and successful athletic performance. They note four keys to goal setting for your running: your goals should be specific and measurable; they should be challenging; they should be realistic; you need to set them within a specific time frame.
Overcoming Roadblocks
Pfitzinger and Douglas point out that once you have set your specific running goals and have mentally and physically made the commitment to them, they will help you overcome any roadblocks to achieving them. Roadblocks can include such things as injuries, time constraints due to family and work and bad weather. The beauty of having laid out that goal of running a half marathon is that the desire to achieve it overcomes most any roadblock.
Performance vs. Outcome Goals
Both the Pfitzinger Lab Reports, and Mindtools.com articles on goal setting emphasize that when you set your running goals--or any goals--you need to focus on performance and not outcome goals. Pftizinger uses the example of a performance goal as wanting to run your next race at a pace of 5 minutes and 45 seconds per mile, and an outcome goal as winning your age group. He states that performance goals give you more control over the situation thereby increasing your confidence, but outcome goals have too many uncontrollable variables that can lead to stress and anxiety in achieving your running goals.
Visualize
One of the most important things you can do to ensure achievement of your running goals is to visualize success. In his book, "Unleash the Champion," author Denny Dickie recalls his high school football constantly reminding him to "see clearly" what he wanted to accomplish. He states that you need to sit quietly and simply visualize in your mind's eye, in high definition, successfully coming across the finish line in your goal time. As you visualize, allow yourself to feel the exhilaration of achievement and the moment of victory. Make it real to yourself as if you have already accomplished it.
Training and Rituals
None of your running goals will be achieved if you don't do the actual training to get your body to where it needs to be to succeed. Goals simply become wishful thinking without the action behind them to bring them to fruition. Dickie states that as a runner-athlete, you need to develop effective rituals. In the case of your running goals, you need to do your track repeats religiously every Tuesdays at 9 AM, run your hill repeats every Thursday at 1 PM and tie your shoe laces exactly the same for every run. He notes that rituals not only give you consistency, but also calm your mind and help you focus and perform the way you want.
References
- "Advanced Marathoning"; Pete Pfitzinger and Scott Douglas; 2001
- "Unleash the Champion"; Denny Dicke; 2007
- The Pftizinger Lab Reports: Setting Goals for Your Running
- Mind Tools: Personal Goal Setting
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