When you start running, it will probably be exhilarating and challenging in equal amounts. In the beginning, setting realistic goals is crucial for long-term success and enjoyment and here, I’ll help you to consider the importance of realistic goal-setting as a new runner and provide practical tips to help you establish achievable milestones as you go.

Why Set Goals?

Setting goals is a fundamental aspect of any successful endeavour, and running is no exception. Well thought-out goals can provide you with direction and motivation resulting in a sense of accomplishment, but beware, if you neglect to set them, you’ll struggle to stay focused and track progress, which will soon undermine your efforts.

Understanding Realistic Goals:

A realistic goals is one that aligns with your current fitness level, lifestyle, and availability. You should consider your starting point (which, for this blog post, I’m assuming is absolute beginner) and provide a realistic pathway to progress. The key is to get the balance right between being ambitious in your aspirations and setting goals that are attainable, and I’ve found over time that it is best to err on the side of caution, adjusting upwards if necessary. You really want to avoid frustration, burnout and injury at all costs, so start off gentle and build up slowly.

Tips for Setting Realistic Running Goals:

1. Start Small: Begin with attainable goals that match your fitness level. This usually involves setting a specific distance or time duration as a goal, ensuring it is challenging whilst remaining within your capabilities. New runners often set their first goal as 1 mile without stopping and a popular formal goal is to run a 5K race. On average new runners would take approximately 8 weeks to get the this stage. (See these coach to 5K training plans).
2. Consider Your Schedule: Be realistic about the time you can dedicate to running each week. Consider how many times in a week you can put aside for running (3 times per week would be best at the beginners stage), when specifically in the week and in each day your running time will be scheduled (try to leave a day between each run) and block out any other activity that can’t be negotiated to avoid clashes that would make your running a non-starter from the outset. Setting goals that align with your schedule increases the likelihood of consistency (which is essential as I explain here).
3. Focus on Progress, Not Perfection: As a new runner, it helps to understand that improvement is a gradual (but not necessarily linear) process. There will be peaks and troughs, good days and bad days so ensure you celebrate all the small small victories, such as running an extra minute or completing an extra lap, and recognise that progress is progress, no matter how modest you feel it is. I always think to myself how rewarding the small progress I’ve made is compared to if I hadn’t gone for a run at all.
4. Listen to Your Body: If you are following a training plan (and I strongly advise that you do), remember that they are not set in stone and can be adjusted where and when necessary. Therefore, it is essential that you pay attention to how your body responds to running and be flexible in accordance with the physical feedback you’re receiving. If you need more rest and recovery then do so, if you need to repeat the distance/time next session rather than increasing, then do so. Furthermore, be flexible in adjusting your primary goals if needed, whether it’s due to unexpected events or shifts in your personal priorities.
5. Set Short-Term and Long-Term Goals: It is often useful to break up your running journey into smaller milestones, using timescales such as weeks, months and half years. Short-term goals can be achieved within weeks (eg run one mile without stopping), while long-term goals may take months (eg complete your first Parkrun). This approach keeps you motivated and provides a sense of accomplishment along the way, but remember to follow tip 4 and build in scope for flexibility if necessary..
6. Include Non-Performance Goals: Goals don’t always have to revolve around speed or distance. Consider including non-performance goals such as consistency, mindfulness, and overall well-being in your running journey (one of my current goals is to smile and say hello to everybody I pass – read about the reason fir this here). This takes the pressure off your running achievements a little and increases your enjoyment.

IF you are to become a long term runner and enjoy the journey along the way, setting yourself realistic goals is a key strategy that will help. You won’t always get it right and your goals won’t always be realistic but if you’re open to change and ready to be flexible, you can adjust accordingly, but never forget the real reason that got you running in the first place. That should always be at the core of your motivation and should be what your goals are pinned to. The joy of running lies not just in reaching the finish line but in the journey itself. Happy running!

My goals for the year can be found on the About page and I’d love for you to get in touch to tell me and others what your current goal is and how you are getting on so far.