How to Set a SMART Running Goal
This article is by Ben Delaney, NYRR’s Head of Training Programs and Education.
Whether you are a new to running or looking to collect that sixth or seventh star, setting goals helps you keep your eye on the prize. Selecting a goal helps you determine where you want to be in the future and the steps needed to reach that goal. The goal-setting process ensures you plot the path to get there and provides you with a roadmap to follow on your journey.
The key to success is setting a SMART goal. Sometimes, it’s hard to see the big picture of a challenge, so using the SMART goal framework is a great place to start. By placing your goal in this framework, you can decide whether your goal is appropriately challenging. From there, you will start to understand what you need to do to accomplish it.
Let’s look at the SMART framework.
Specific: Is your goal specific and well defined?
Measurable: Can you measure your goal? Will you know when you’ve achieved it?
Attainable: Is this goal in the optimal challenge zone for you—not too challenging and not too easy? An impossible goal will demoralize you, and an easy goal will demotivate you. Choose a goal you believe you can accomplish, but that you know you will have to work hard to achieve.
Realistic: Do you have the time and other resources to devote to this goal? And what might stand in your way? You may have the physical ability to accomplish your goal, but if you don’t take into consideration your family life, work, and other responsibilities, you may find your goal is out of reach.
Timely: What is the timeframe for you to accomplish this goal? Is there a race you are training for? How much time do you need to achieve your goal?
Let’s see how you might update a goal after seeing if it fits within the SMART framework.
Your current goal: “I want to run more often.”
Is this goal specific, measurable, and timely? No, it’s vague, undefined (and therefore not measurable), and open-ended.
Your adjusted goal: “I want to run four times a week for eight weeks.”
Now your goal is specific, timely, and measurable. This updated goal allows you to track your progress and know when you achieve it.
However, you will need to ask yourself if this goal is attainable and realistic. This is where you must look at, well, yourself. The answer will depend on your current physical capabilities—as well as your life outside of running. You may be physically capable of running four times a week, but if your life is extremely busy, three times a week may be more realistic. You might also need a more flexible timeframe to accomplish your goal.
Your new SMART goal: “I want to run three to four times a week for six to eight weeks.”
With this goal, you know where you’re heading and can start to plan the route to get you there. Try turning your next goal into a SMART goal, and get started achieving it!
New York Road Runners Group Training (in-person) and NYRR x Runna (virtual) offer structured, coached training for runners striving to achieve their goals.
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