Your Next Big Running Goal Starts Now

With the new year here, it’s the perfect time to reflect on the miles you’ve run, the challenges you’ve overcome, and the incredible goals waiting for you in the year ahead. Whether you’re chasing a new PR, training for your first marathon, or striving to run pain-free, setting clear and actionable goals is the first step toward making those dreams a reality.

But here’s the thing—your goals need to be more than just a wish or a vague resolution. To truly set yourself up for success, your goals should follow the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s dive into how you can apply this to your running journey.

Why SMART Goals Work for Runners

SMART goals take the guesswork out of your training. They give you clarity, focus, and a roadmap to success. Instead of feeling overwhelmed or unsure about how to reach your destination, SMART goals break the process into manageable steps that keep you motivated and on track.

Here’s how to create goals that inspire and push you toward greatness:

1. Be Specific

The first step to achieving your goals is getting crystal clear about what you want. Instead of saying, “I want to be a better runner,” define what “better” means to you. Do you want to complete a marathon? Set a personal record in your half marathon? Run pain-free for an entire training cycle?

Example: “I want to complete my first marathon with a consistent pace and feel strong at the finish line.”

When you’re specific, you create a target that’s easier to aim for—and hit.

2. Make It Measurable

If you can’t measure your progress, how will you know you’re improving? Adding numbers to your goal makes it tangible and trackable.

Example: “I want to run a sub-2:00 half marathon by May.”

By tracking metrics like pace, mileage, or even recovery days, you can celebrate the small wins along the way and stay motivated as you get closer to your big achievement.

3. Ensure It’s Achievable

While it’s important to dream big, your goals should also be realistic given your current fitness level, lifestyle, and resources. This doesn’t mean you shouldn’t challenge yourself—it means setting goals that stretch you without setting you up for failure.

Example: If you’ve been running consistently for a year, training for a marathon might be achievable. If you’re coming back from an injury, focusing on running 5K or a half marathon without pain could be a more appropriate goal.

A coach can help you assess where you are now and create a plan that bridges the gap between your starting point and your finish line.

4. Keep It Relevant

Your goals should align with your broader aspirations and what motivates you. Why do you want to achieve this goal? Whether it’s improving your health, building confidence, or proving to yourself that you can do hard things, connecting your goal to your “why” will keep you focused.

Example: “I want to complete a marathon because it’s been a lifelong dream, and I want to show my kids that hard work pays off.”

Relevance ensures your goal matters to you personally, making it easier to stay committed when things get tough.

5. Set a Time-Bound Deadline

A goal without a timeline is just a wish. Setting a deadline creates urgency and helps you stay accountable.

Example: “I want to increase my weekly mileage from 15 miles to 30 miles by the end of February.”

With a clear timeframe, you’ll be able to work backward and create a step-by-step plan that keeps you on track.

A Real-Life Example: David’s SMART Goal Success

Let’s take a moment to talk about David, one of my incredible clients. David had been a dedicated runner for over 20 years but struggled with recurring calf pain that disrupted his training. His goal was to complete the NYC Marathon pain-free—a bold but achievable target with the right plan.

Here’s how we applied the SMART framework:

• Specific: Complete the NYC Marathon pain-free and feel strong at the finish line.

• Measurable: Follow a training plan that included weekly mileage increases and recovery-focused yoga.

• Achievable: Balance running with strength-based yoga to address underlying calf issues.

• Relevant: David’s passion for running marathons made this goal deeply meaningful to him.

• Time-Bound: Finish the race in November 2024.

By working together, David was able to stick to his training, overcome his calf pain, and cross the finish line with a smile on his face. His journey is proof that with SMART goals and the right support, anything is possible.

Ready to Set Your SMART Goals?

As you think about your running goals for the New Year, remember to make them SMART. Take the time to define exactly what you want, break it into actionable steps, and hold yourself accountable to the process. And if you’re feeling unsure about where to start or how to get there, I’m here to help.

Let’s Work Together

A coach can provide the guidance, support, and personalized plan you need to turn your running dreams into reality. Whether you’re training for your first race, making a comeback, or chasing a new PR, we’ll create a roadmap that’s tailored to your unique needs and aspirations.

Here’s to a year of strong runs, injury-free miles, and goals that push you further than ever before. Let’s make this your best running year yet!