Tips for Setting Running Goals for 2021

Setting realistic goals helps us to achieve our objectives in all aspects of our lives. It helps to keep us motivated and allows us to track our progress as we strive for success - and running is no different. If you've recently decided to take up running or want to run further or faster over the year ahead, then read our quick guide to setting realistic running goals.

1. Don't run before you can walk

If you're new to running and have decided that 2021 is the year that you get in shape, then don't try to achieve too much too soon. Alternating between running and walking will help you build the strength and fitness required to run continuously. After a couple of fast walks, you can then start alternating between jogging for 30 seconds and walking for a minute and a half. You'll be surprised just how quickly you're able to run for 5, 10 and 15 minutes straight, and eventually a full 5K.

The Couch to 5K programme from the NHS is a fantastic place to start.

2. Build consistency into your plans

An important part of setting running goals for beginners is to build consistency into your plans. Improvement in your fitness will come from going for frequent, short distance runs initially. So, make one of your goals to run a certain number of miles or times per week, ideally with three runs per week as a starting point. That consistency will lead to sustainable performance gains while helping to avoid injuries and burnout.

Example goals could be to run 10 miles a week or 12 times a month.

3. Use the SMART method

Rather than setting vague and unmeasurable goals, the SMART method is a simple way to set precise running goals and map out how you're going to get there.

Here's how to set SMART goals:

Specific - Pick a specific goal that you can really focus on, such as running 5K in less than 30 minutes.

Measurable - Work out how you're going to track your improvement. For example, how are you going to time your runs and be sure that you're covering 5K in distance?

Achievable - Your goal should be the right balance between challenging and achievable. It should not be something you can achieve within a couple of weeks or be unrealistic, such as running a three-hour marathon.

Relevant - When setting running goals, choose something that's relevant to you. It doesn't have to be related to your running pace or distance. For example, it could be something as simple as getting up early and going for a run twice a week before work.

Time-based - A top tip when setting running goals for beginners is to give yourself a deadline to meet your target. That sense of urgency provides extra motivation and gives you an incentive to really push yourself.

4. Gamify your goal

Gamifying your goal, that is, introducing elements of point scoring and competition with others, can help to keep you motivated and make your training more fun. A 2018 study found that gamifying training for people who used a fitness tracker made them walk 2,200 more steps a day. Fitness apps such as the ASICS Runkeeper App can do that for you. You can participate in virtual challenges and running groups and track your runs using a variety of statistics.

5. Step out of your comfort zone

Your running goals have to be realistic, but that doesn't mean you can't take yourself out of your comfort zone. You could continue plodding around the same 5K route, or you could plan something that challenges you. For example, you could sign up for a series of races or a half marathon, or make the switch from road running and discover the nearby trails in the great outdoors.

6. Set near term and long-term goals

As well as setting stepping stone goals in the short-term, it's also worthwhile setting longer-term goals to keep you motivated to maintain your progress. Without a long-term goal, it's easy to get sidetracked and skip running days or workouts. Examples of long-term running goals could be to:

• Run at least two half-marathons a year
• Race at least three 5Ks or 10Ks a year
• Win a local age group race

Always put your health first

Whatever running goals you set, you should always put your health first. If you have a minor injury but need to go for one more run to reach your mileage goal for the week, accept that your health is your priority. Getting proper rest and recovery is a goal in itself and will do more for your running over the longer term.

Now you know how to set realistic running goals, read our guide to building your stamina when running and take a look at our training tips for your first 5K.