If you want to structure your training and improve your running performance, nothing beats setting clear goals. If you only tell yourself, “I want to run regularly”, chances are you will struggle to stay motivated when it is time to lace up. The best approach is to set your running goal using the SMART method. Let’s break down what it means and how to define a goal that truly fits you.
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Define your goal with the SMART method
SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time-Bound. In other words, “smart” goals are simply goals designed to be… smart. It is often translated as Specific, Measurable, Achievable, Realistic, and Time-defined. Still, “Relevant” is the key idea here, because relevant does not really mean realistic, it means meaningful for you.
Specific
The more specific your goal is, the easier it becomes to picture your progress. If you say, “I want to get better at running”, ask yourself instead, “Do I want to run for longer?” or “Do I want to complete that loop in 30 minutes?”
Measurable
Runners are lucky because it is very easy to measure time, with a watch or a phone timer, and distance, with a GPS watch or a GPS tracking app.
For beginners, one goal available in the RunMotion Coach app is “Run 30 minutes without stopping”. The training plan includes sessions that alternate walking and running. If you want to run longer, set a measurable goal like running 30 minutes or 1 hour continuously.
Achievable
A goal that is too easy is not very motivating. On the other hand, a goal that is extremely ambitious can feel discouraging if the gap looks huge. If you run 10K in 50 minutes, it is reasonable to aim for under 2 hours for your first half marathon. But if you tell yourself you will do it in 1:40, that is probably not realistic right now. It is better to target sub-2 first, then in 2 to 3 years, 1:40 might become achievable thanks to your endurance gains, smarter training, and consistent progress.
Relevant
Running the UTMB (Ultra-Trail du Mont-Blanc, 170 km) might make perfect sense for your coworker who loves the mountains, but it might not excite you at all. Maybe what you really want is to race the 10K in the town where you grew up. In that case, go for it and train for it. Relevance matters because it is what keeps your motivation high, both on race day and throughout the training block.
Time-Bound
If you tell yourself, “One day I’ll run a marathon”, it is much better to choose a timeframe. Is it for next year, or for the year you turn 40? That way you can build step by step, start with a 10K, then a half marathon, then your first marathon. If you run for weight loss, when do you want to lose 2 kilograms, in 2 months?
A race goal in running
Road races and running events are so popular partly because they make it easy to set SMART goals. For example, racing the Paris Half Marathon on the first weekend of March gives you a goal that is:
- specific, it is that race and not just “a half marathon”
- measurable, the distance and your official finish time are recorded
- achievable, say you want to run 1:30 (and you have already run 1:32)
- relevant, you can do it, plus you live in Paris and the course is basically on your doorstep
- time-bound, it is on the first weekend of March, and you have 3 months to prepare
Examples of running goals for beginners and experienced runners
Here are a few goal ideas to fine-tune with the SMART method above, depending on what you want and your current experience level.
- Run 30 minutes without stopping
- Run for weight loss and improve your nutrition
- Run 4 times per week
- Run 20 km per week
- Race my first 10K
- Run a sub-40 minute 10K in a race
- Finish 5 races this year
- Do a 30 km trail run this summer on vacation
How to prepare for your running goals
Once you have defined your goals, all that is left is to train for them and track your progress. In the RunMotion Coach app, you get a personalized training plan based on your level and your objectives, whether that is racing, weight loss, overall fitness, and more, plus tailored coaching tips based on your runner profile.
The app also connects with Strava and many GPS watches like Garmin, which makes it easy to monitor your training load and endurance progress.
Have you already set your short-term and mid-term SMART goals? Enjoy the build-up, and good luck with your next endurance challenges.