SMART Running Goals for 2023
As the year-end is upon us and the thoughts of opportunity for the new year take over, it's time to reflect, analyze, and plan our running, strength, and life goals. Not only does goal setting give us something to work for, a reason to get off the couch and move, but it also gives us direction. Direction and confidence in that if we do that one thing each day, everything else will fall into place.
As runners, this is what running provides us. Direction, confidence, a sense of well-being, strength, and the ability to handle anything that comes our way…assuming we have already run that day.
Personally, I love setting goals and thinking about all the opportunities to get stronger, run faster, and go farther in the year to come. Below is my preferred goal-setting path, adding our 'The Runners Fix' spin to the SMART goal-setting approach.
So, without further hesitation, let's get those goals set to reach new heights, speeds, and distances in 2023.
(S) Specific, Set-Backs, & Strength Training
SPECIFIC: This could be total mileage, a new personal best for a certain distance, or adding strength training to your program this year. Whatever you set your sights on, boil it down to ONE MAIN GOAL. Be very specific, then start working backward.
SETBACKS: In training and life, there will always be setbacks. Know that they will occur, mentally prepare, and have a plan to take action when they occur. Keep reading; other parts of our SMART process will help you handle these inevitable occurrences.
STRENGTH TRAINING: If strength training is not part of your program to achieve your goals, START NOW! Strength improvements are your best tool for preventing injury and improving performance. If you need guidance, check out our ST4R: Run Strong Program.
(M) Measurable
As running athletes, this is a pretty easy task. Measure distance and or time. But...I want you to look at it a little differently. Measure how far you have come, not how far you are away from your goal.
Track your mileage and hard-to-easy workout balance. Set periodic checkpoints each quarter and month, and allow yourself some space for adjustments.
Example: If your goal is 1000 total miles, realize that not every month will be the same. You will likely run more mileage in the summer and fall months and less during the winter and spring. It will all balance out as long as you have frequent check-ins with yourself.
(A) Achievable
Your goals have to be realistic! One of the top reasons people do not stick with their New Years' Resolutions is that they set their goals too far out of reach. I'm okay with a stretch goal, but it should have 4-5 benchmarks on the way to that goal.
Take a look at your track record and current fitness. Look at your training history, injury history, adherence to past training plans, upcoming life events, and your ability to handle stress. Do these things allow you to work toward the goal you have set? Get these things in order.
The purpose of a goal is to give you something exciting to work toward, to challenge you, not something that constantly stresses you out and makes you feel inadequate.
(R) Rest
Rest is one of the most important aspects of a solid training plan and the most overlooked. If you want to be the best runner you can be, you MUST prioritize and schedule your rest time.
One complete rest day per week - no exceptions or excuses.
Rest an extra day if you are feeling sluggish.
Cycle down (30% less volume) every 4-6 weeks. Running and strength training.
(T) Training Plan, Time, & Tracking
You can only reach your goals with a structured plan (that allows for modification, of course) and time.
Everything takes TIME - building mileage, speed, strength, and recovering from an injury. None of these can be rushed! Rushing is how the injury process starts.
Follow the 80/20 rule for your workouts. , this means that 80%(ish) of your weekly mileage should be easy.
Schedule TIME for strength training, mobility, drills, and rest.
Track your progress. As you work toward your goal, journal or use a planner and make it a point to start your day by reviewing your goal, write out how you felt during your run or workout, and end your day by reflecting and planning the next day's step toward your goal.
With the SMART process in hand, set your sights on a great 2023. I'll leave you with one last parting thought.
Stay motivated: Sticking to your running goals can be challenging, especially if you encounter setbacks or become discouraged. To stay motivated, try setting small, short-term goals that build towards your larger goal. It can also be helpful to enlist the support of friends or a running group or to reward yourself for meeting milestones.
Remember that running is a journey, not a destination.
You should ENJOY the journey!