SMART | The Importance of Deliberate Goal Setting

“Setting goals is the first step in turning the invisible into the visible” - Tony Robbins

Goal setting is important in all aspects of life, and this is especially true when it comes to running. Whether you’re preparing to hit a particular time in an upcoming race, aiming to push new distances or simply want to get started in your running journey; knowing what you’re aiming for is imperative.

It is easy to get disillusioned seeing elite athlete’s fighting to break the 2-hour marathon and allow this to downplay your own achievements. However, as Theodore Roosevelt quite rightly said “comparison is the thief of Joy” and the beauty of goals is that they are entirely specific to you. Setting your own aspirations allows you to factor in your current ability and strive for something you believe to be achievable. As the curator of your own objectives, you are also able to continually push yourself to achieve more and more.

SMART goal setting:

When designing your goals, you need to ensure these are something which is actually doable, this is where the SMART principle can help as this provides a framework for creating clear, achievable, and meaningful goals.

The SMART principle stands for:

• Specific: Goals should be clear and specific, avoiding vague language. Clearly define what you want to accomplish.
• Measurable: Goals should be quantifiable so that progress can be tracked. Establish concrete criteria for measuring your progress.
• Achievable: Goals should be realistic and attainable. While it's good to aim high, make sure your goals are within reach and not too far-fetched. Consider your resources, time, and capabilities.
• Relevant: Goals should be aligned with your overall objectives and values. Ensure that your goals matter to you and are consistent with your long-term plans.
• Time-bound: Goals should have a timeframe for completion. This adds a sense of urgency and helps prevent procrastination.

Once you have set your goals, you then need to revisit these regularly to ensure they remain SMART. For example, if your initial goal is to run 5km in less than 25 minutes by the end of the year, once you have achieved your goal or if the end of the year arises, you should assess your progress and adjust the target if necessary.

Implementation:

Once you have established an aim, you then need to make an actionable plan of how you are going to achieve this.

No matter what your goal is, it can be made considerably more achievable by breaking this up into micro-goals which provide a sense of satisfaction throughout the process and enable you to build up momentum. This allows you to create smaller, more actionable tasks which all contribute to the ultimate goal.

Remember: the smallest of implementations is better than the grandest of unactioned intentions.

How this works in practice:

As an example, you may have dreams of running a marathon one day – this is a brilliant goal and something I would advocate everyone to aspire to. The amount you learn about yourself throughout the 26.2-mile slog is unfathomable. The Czech long-distance runner, Emil Zatopek summed this up wonderfully with his famous quote: “if you want to run, run a mile. If you want to experience a different life, run a marathon.”

If you’re starting from zero and you’ve never really ran before, thinking about running a marathon may be too daunting and lead to complete inaction - this is where the value of breaking up a goal comes in. Initially you may quiver at the thought of trying to run the iconic distance, however lacing up your shoes and trying to make it to the top of the street without stopping is something you should be able to attempt straight away.

Ultimately, the first step is the most important in any journey. Once you prove to yourself that you are capable of completing the first micro-goal, you will then be eager to see what else you can do. Sticking with the same example, you may then decide that you want to complete 1 kilometre or 1 mile without stopping. This could then lead to challenging yourself to your first 5k Parkrun event. Anyone who has got out in their local park at 9am on a Saturday knows how contagious that atmosphere is; this is often the springboard to pursuing other races. Additionally, with this being a times event it provides a reference point for you to look back on and measure your progress.

Measuring backwards:

Another brilliant thing about goal setting is that it provides a record of what you have already achieved. As you continue to grow as a runner it is quite easy to get caught up in what is next and overlook the fact that where you are now is something your former self once dreamed of.

Having a list of achievements is a wonderful way of reaffirming what you are capable of; this will then help motivate you to achieve what you set out to in the future.