As we step into the New Year, it's the perfect time to reflect on our running journey and set meaningful goals for the months ahead. One key aspect to ensure long-term success is to establish a clear vision or purpose for your running, acting as the guiding force behind your training.
In this blog, we'll explore how crafting a vision can provide sustainability to your running endeavours and delve into the SMART goal-setting framework, offering specific examples tailored to both running and strength training.
The Power of Vision
Before diving into specific goals, let's talk about the importance of having a vision for your running. Your vision serves as the driving force behind your training, providing a sense of purpose that goes beyond simple mile markers or race times. Whether it's improving your overall health, feeling more confident in your abilities, or simply finding joy in the act of running, a strong vision will keep you motivated and focused throughout the year.
Generic Goal:
"I want to get fit."
Vision with Emotional Tie:
"I am strong, energetic, active, and happy in my pursuit to be the best 'me' I can be. I do this so that I am more patient with my kids, able to invest time in myself, my family, and my social connections."
Breaking It Down:
Strong and Energetic: Picture yourself feeling empowered, physically capable, and full of vitality. Imagine the energy radiating from within, driving you through every stride.
Active and Happy: Envision a life where your commitment to being active brings joy and fulfillment. Running becomes a source of happiness, a mindful pursuit that adds positivity to your days.
Patience with Kids: Connect your running journey to your role as a parent. Visualise the patience and understanding you gain through running, positively impacting your relationship with your children.
Investing in Yourself and Relationships: See running not just as a solitary pursuit but as a means to invest in your wellbeing. This investment ripples outward, allowing you to nurture meaningful connections with family and friends.
Example Personal Vision (From Yours Truly):
"My 2024 Vision is to continue building on my personal wellbeing through consistent running. I aim to cultivate a positive mindset, allowing me to invest quality time with my family. By embracing the joy of running, I not only nurture my own wellbeing but create a ripple effect of family health values for my children."
Setting SMART Goals
Now that you have your aspirational vision, the overarching purpose, it's time to implement the tangible steps or targets you will complete to help you strive toward your vision.
In-come-the-goals.
Specific:
Your goals should be clear and specific, leaving no room for ambiguity. Instead of a vague resolution like "run more," consider a specific goal such as "complete a half marathon in under two hours" or "complete a 30 minute run each Monday, Wednesday & Friday for the next 3 months"
Measurable:
Establish criteria to track your progress. If your goal is to enhance endurance, quantify it by setting a target distance or time. For strength training, specify the number of repetitions, sets, or amount of weight you aim to lift.
Achievable:
While aiming high is tempting at the start of a new year, ensure your goals are realistic and attainable. Gradual progress is sustainable progress. If you're new to running, setting a goal of running a marathon in three months is not what I would recommend; instead, focus on completing a 5k and then break this down even more to weekly goals.
Relevant:
Align your goals with your overarching vision. If your purpose for running is to improve cardiovascular health, a goal related to running speed might not be as relevant as one focused on increasing weekly mileage or consistency.
Time-Bound:
Set a timeframe for achieving your goals. This helps create a sense of urgency and prevents procrastination. For instance, "run a 10k within the next three months" or "increase strength training sessions to three times per week by the end of February."
Prioritise your goals by scheduling them in as non-negotiable appointments in your calendar, treating them with the same importance as any other commitment. After all, setting your goals is only one piece of the life puzzle.
Specific Example Goals:
Now, it's all well and good to spurt this information at you, but it's another thing entirely to put words in to action. So, to help you with your journey to realisation, here are my 2024 goals as examples.
Strength Training Integration:
"I will integrate strength training into my schedule by committing to 30 minutes every Wednesday for the next 8 weeks. This dedicated time will enhance my overall fitness and complement my running routine."
Event #1 - Otway Trail Run (March 24th, 2024 - 16km):
"I am training specifically for the Otway Trail Run, focusing on building endurance by increasing my weekly 10km long run to 16km over 8 weeks. This includes hill training to conquer the 16km challenge."
Event #2 - Great Ocean Road (14km - Beat 2022 Time):
"With the goal of surpassing my 2022 time, I will incorporate interval training every Thursday from March. Mental resilience will be a key focus during these sessions."
Event #3 - Melbourne Mara Half (Enjoyment Run):
"For the Melbourne Mara Half, my approach is centred on enjoyment and community. I will organise group runs with Run Club, fostering a supportive environment and celebrating the joy of running together."
Seeing It Through
Incorporating a powerful vision with specific, integrated goals sets the foundation for a purpose-driven and sustainable running journey. By sharing my own 2024 vision and goals, I hope to inspire you to connect deeply with your running purpose and embark on a transformative year of personal achievement and enjoyment.
If you would like personal guidance and a training program tailored to your lifestyle and goals, please head on over to my Coaching page and sign up. Let's lace up our shoes and run into the New Year with passion and purpose!
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