Hey, hey, my runner friend. Today we are talking all about how to set realistic running goals. And by that, I mean ones you can actually achieve and feel really proud of.
When you’re starting out as a runner, when you’re just starting out, it is so easy to get carried away by big shiny goals. But if you’re not careful and if you’re not ready, these goals can set you up for burnout and frustration. Let’s dive in!
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Full Episode Transcript:
Welcome to the Not Your Average Runner podcast. If you’ve never felt athletic, but you still dream about becoming a runner, you are in the right place. I’m Jill Angie, and I help fat women over 40 to start running, feel confident and change their lives. I have worked with thousands of women to help them achieve their running goals.
And now I want to help you.
Hey there runner Welcome back to another episode of Not Your Average Runner, the podcast that is here to get you moving safely and confidently, no matter your size. I’m Jill Angie, and today we are talking all about how to set realistic running goals. And by that, I mean ones you can actually achieve and feel really proud of.
So if you’re ready, you start walking and I’ll start talking. So here’s the thing. When you’re starting out as a runner, when you’re just starting out, it is so easy to get carried away by big shiny goals. Like I’m going to run a 5k by the end of this month, or I’ll run every single day this week, or I’m going to do a marathon by the end of the year.
And you just started running yesterday. Now I get it because these goals sound exciting. And when Think about achieving them, you get this like amazing feeling in your chest and you’re like, Oh my God, this is so awesome. I’m going to be a runner. But they can also set you up for burnout and frustration if you’re not careful and if you’re not ready.
They can also set you up for injury. So I want you to start smaller, give yourself the space to build your confidence as a runner and go from there. So the best way to set realistic goals is to really think about where you’re at right now. All right, ask yourself, what feels doable for me today? Not next month, not next year, today, this week.
Right in this moment. So if you’re completely new to running, maybe that is simply a goal to put on your shoes and do 10 minutes of intervals. If you’ve been at it for a while, maybe it is to get three run session, one walk sessions in this week, or to set a goal for a 5k in eight weeks. Right? So keep it realistic and then.
Keep at it because the thing is small consistent actions are what adds up to big changes and you might think like, no, I need to do hard workouts and I need to go all in and, and balls to the wall. Right. And like that really is often a recipe for injury and burnout doing things that you can repeatedly do no matter how small they are.
Adds up to big changes over time. And if you don’t believe me, read the book, Atomic Habits by James Clear. It’s a life changer. Anyway, goals, setting goals for yourself is all about meeting yourself where you are again, right now, today, right here. Not where you think you should be or where somebody else is.
Right? Maybe you signed up to run a 5k with your best friend and she’s been a runner for 10 years and you just started running two weeks ago and you’re like, Oh, I should be running an eight minute mile by now because that’s what she can do. No, that’s bullshit. Every runner’s journey is different. Your goals should reflect your needs, your abilities, and where you are right now.
Now let’s also talk about what happens after you’ve set a goal. So here’s the secret. You gotta be flexible, my friends, because life happens. So maybe your goal is to run three times a week for the month of November, and then work and family or just plain old exhaustion gets in the way. That does not mean you have failed.
Okay. And I know we are in this black and white thinking very often where we’re like, well, if I didn’t succeed, obviously I failed. Failure is bad. I’m terrible. I’m never going to be a runner. Like, don’t go down that rabbit hole. You just didn’t achieve the exact goal, but you still got a lot out of it. And you can always adjust your goals as you go without beating yourself up about it, because you’re running journey is yours.
It is not anybody else’s. It’s not mine. It’s not your sister in law’s, it’s yours. And there is no one right way to do it. And please do not forget to celebrate your wins. I don’t care how small they seem. If you showed up for your run today, if you laced up your shoes, walked out the door, and you’re listening to this podcast to do your warm up, Boom, that’s a win.
All right. Did you run one more interval this week than last week? That’s progress All right. So these little victories are really what keep you moving forward So take a moment to acknowledge them and give yourself a proverbial or actual pat on the back So the key takeaway here is keep the goals simple realistic and flexible.
You do not have to run a marathon tomorrow to be a runner. You do not have to be fast. You do not, you do not have to do it any specific way. All you got to do is take that first step, set a goal that feels right for you and celebrate every time you show up for yourself, every little bit of progress you make.
Okay. One run at a time. One goal at a time, you are building a strong foundation for long term success. So it’s almost time to start that interval timer as you head out on your run today. I want you to think about what small goal you can set for yourself. All right, maybe it’s finishing today’s workout.
Maybe that’s it. Maybe it’s running a little farther than you did last time. Maybe it is not talking smack to yourself the whole time you run. Whatever it is, make it yours. Know that I’m cheering for you every step of the day, of the way. And that is it for today, my friends. Running’s a journey. You’re already on the right path.
Be proud of yourself because I am proud of you. I believe in you. And if you are loving this show, don’t forget to subscribe and leave a review. And now it’s time to start that interval and run. I’ll see you next week.
Real quick before you go. If you enjoyed listening to this episode, you have to check out my seven day jumpstart plan. It is a free downloadable guide that will teach you exactly how to start running safely and confidently in the body you have right now. Head on over to notyouraveragerunner.com/jumpstart to grab it.
That’s notyouraveragerunner.com/jumpstart. I’d love to be a part of your journey.
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