The acronym S.M.A.R.T. is well used in the endurance training community as its meaning carries much weight when setting goals. Every endurance athlete should be setting goals to plan out their training and runners are no different. If you truly want to progress as a runner and improve upon the goals you have achieved thus far…whether that means running non-stop for a certain distance, or just running period…you have to set goals.

In this post you are not only going to learn how to set S.M.A.R.T. goals, but also 16 goals you can and will achieve in 2016. If you are a beginner runner this is the best time to start making these habits part of your routine. If you are a seasoned runner, but have been sloppy with your goal setting…now is the time to make a change. As we enter 2016, these 16 running goals will have you enjoying the sport of running and discovering more about yourself than you even knew possible

First let’s define S.M.A.R.T.

S – SPECIFIC: You need to be ‘specific’ when it comes to your goal setting. Just saying “I am going to run more this year…” is not enough. Define what ‘running more’ means. If you have completed a 5k previously, state that you will complete 5 5k’s in 2016…or that you will reduce your 5k time by 10 minutes, etc. Attach specific numbers to your training goals so you are constantly reminded of what you are working towards.

M – Measurable: As we just touched on in regards to being specific…Make these goals measurable. Here are some examples:

• “I will run a 5k without stopping in under 45 minutes.”

• “I will run 4 days per week.”

• “I will get 2 friends to start running with me.”

A – Achievable: Just as setting goals in the first place is vital…making them achievable is just as important. Do not set yourself up for failure by setting unattainable goals. You know yourself better than anyone else. You know your abilities when it comes to running. You want to push past boundaries but remember this is a marathon, not a sprint (pun intended)!

R – Realistic: Setting realistic running goals goes hand in hand with making them ‘achievable’. If you have yet to complete a 5k without running the entire distance, that should be one of your first goals. Do not leap frog and instantly say that your next goal is to complete a half-marathon or marathon. Each goal builds on the previous one and ensures that you remain enjoying the sport of running for years to come. It is fine to say “I want to complete a half-marathon”, but what are the ‘realistic’ goals you are setting to make that one ‘achievable’?

T – Time-related: Not only do you want to be ‘specific’ with your goal setting, you want to set yourself a deadline for achieving it. Having hard deadlines is what will push you to keep moving forward and tackling A, B, and C for the achievement of D.

“I will run 2 5k’s by August 1st, 2016…to achieve that I will run 3 days per week…and 1 day each week without stopping.”

In that sentence you will notice we have a ‘time-related’ deadline for our goal and two micro-goals that we will apply in our effort to ‘achieve’ that ‘realistic’ goal. All aspects of the S.M.A.R.T. goal setting acronym are in place. Also note that I have been and will use the phrase “I will…” throughout my running goals. You WILL achieve what you set out to do…there is no question about it! Make a habit of writing down your goals in this manner and it will become ingrained in your mind and eventually these goals will not just be words on a sheet of paper, they will become a reality.

Now it is time to get some ideas for your 2016 running goals!

Run Non-stop: For a lot of our readers, being able to run a certain distance without stopping or walking is a main goal. One reader recently shared with me that she wanted to complete a 5k without walking but is having a hard time getting over that hurdle on her training runs. My tip to her was to break her training runs into chunks and set up cones or some other visual aid to focus on. This will get your mind off of those negative thoughts that you CAN’T do something, but instead once you see that you reached that first ‘check-point’ successfully your mind will tell your body to keep moving. It may seem like a tedious task at first, but once you have your mind trained that you CAN do it, your legs will follow.

Run Regularly: Consistency is key in every fitness activity and suffice it to say that goes for running too. Building these positive habits into your daily routine (I am not saying you have to run everyday…I don’t) will have a major impact on the achievement of your running goals. So what do I mean by ‘run regularly’? If you are going to run 3 days per week…say Monday, Wednesday, and Friday…then stick with that plan. Make that part of your regular weekly routine and stick with it. The main point is that these daily habits will turn into monthly habits which will then turn into lifelong habits…meaning you will no longer have to ‘force’ yourself to do it…it will be part of who you are!

Lose Weight Through Running: Many people take up the sport of running with one goal in mind…To lose weight. Even though it is a commendable goal, I want you to be more specific about it. How much weight do you aim to lose? Have you ran before? If so, what distances will you run now to achieve your weight loss? If not, are you at a point where taking up a walking plan first would be more achievable then after completing that goal setting a new one where you will run X distance before walking? Make sure you know WHY you are running instead of wanting to run because you think it will help. Of course it will, but if you do not set your ‘running for weight loss’ goals properly you will not have a positive experience and write off the sport before you have even given yourself a fair chance at success.

Aim For Specific Running Distances: As you have learned in regards to setting S.M.A.R.T. running goals, being ‘specific’ is an important piece of the puzzle. If you have never run one mile without stopping make your goal to ‘run 1 mile without stopping and/or walking’. If you have taken part in a handful of 5k and 10k’s then make your main goal ‘to finish a half-marathon, 13.1 miles’ (write out the exact miles instead of just stating half-marathon).

Enter A Race: This should actually be the #1 running goal for everyone no matter if you are beginner runner that has never taken part in any running distance or someone that has run 100 5k’s. Actually entering a race…I mean filling out that form and sending in your check (if you are still into that old school way of entering running events). Otherwise feel free to use the event’s online form, but there’s something about putting pen to paper and seeing that dollar amount I am committing to leaving my hands that makes me push harder and stick to the plan!

Think of it not as a hindrance or expense, but instead, an investment in YOURSELF. Any time you make a financial commitment to something you are more likely to see it through. Enter a race and see how good it feels just to have done that. Then hold on to that feeling throughout your training and remind yourself what you are working towards.

Run For A Charity: If you have an issue with spending money to enter a race for no other purpose than to enhance your running lifestyle then find an event that has a charitable component. Most 5k’s, 10k’s, half-marathons, or marathons these days benefit AT LEAST one charity or non-profit. I use to work in the non-profit industry and hosting these running events is a very popular fundraising activity. Not only does it raise much needed money for the charity, it is also a community building event that brings people together. I know many people that will not take part in any endurance event unless there is a charitable component tied to it.

Not to mention that there are even non-profits that help you train for the event you signed up for. The Leukemia and Lymphoma Society’s ‘Team In Training’ program is a perfect example of that. They provide race day support and training programs leading up to your running event that will keep you on track in exchange for you agreeing to raise a certain amount of money for their organization. Seek out your local chapter for more details.

Aim For A Personal Best: No matter what distance you have ran so far, make it one of your goals to improve your time at that specific distance. This does not need to just be done for events you have entered as I routinely will apply this thought process to certain training runs I do. My wife’s Garmin Forerunner watch even tells her when she’s achieved a new ‘best time’ for certain distances she runs during training. Having that competition within yourself will keep you striving for more out of your runs and training routine.

Obviously this goal applies to running events you may have taken part in already. If you have your favorite 5k or half-marathon from 2015 and you want to enter again, make improving your time one of your main goals. But remember…make it specific, measurable, achievable, realistic, and time-related! “I ran XYZ Half-Marathon in 2:25 in 2015…I will run XYZ Half-Marathon in 2:05 in 2016.” Then make sure to define what micro-goals you will set to make that main goal a reality.

Run More Than You Did Last Year: If this is not your first year as a runner then one great running goal to add to your list is to run more than you did the previous year. This is assuming you kept track of your mileage with one of many run tracking devices on the market. Many smartphones have apps available so you may not need a running specific watch. Make sure to find a solution that works and that you can utilize every time you go for a run (3 things you will want it to provide are: Time, Distance, and Pace).

Volunteer At A Race: This is one goal I personally need to add to my list and do more of. I have taken part in more running events than I can keep track of and have put on numerous endurance sport events, so I am lacking in the volunteer department. Volunteering at a race will give you a great appreciation for the ‘behind the scenes’ aspect of a running race. Not only that but you will be playing an important role in the positive experience someone else has by taking part in that race. Volunteer at a race and I am willing to bet the next running race you take part in will be that much more enjoyable.

Call Yourself A Runner: One of my favorite quotes is from running legend, Bart Yasso. He says, “I’ve never met a fake runner!” This statement could not hold more truth, but the perception of what a runner is stands in the way of a lot of people from taking up the activity. A friend of mine and high school classmate, Patty, shared with me a fear she use to have before her running journey really took off (you can read more about her HERE). She was afraid to run outdoors because she ‘did not look like a runner’. Luckily Patty had a co-worker that convinced her those ‘runners’ did not care what she looked like because they were probably in their own little world while running and not even paying attention to her.

Unfortunately there is a perception that a ‘runner’ should be thin, lanky, fluid in their motion, blah, blah, blah. No matter what your body type is…I can guarantee you that if you have the confidence in yourself to go outside and put the work in training for that 5k…or whatever distance you are taking on…you will have the respect of the WHOLE running community. Which by virtue of running…you are now part of!

Which brings me to my next goal idea…

Join A Running Community: Most likely if you have a local running store in your community there is a running group attached to it with runners of all levels. My friend Patty that I just mentioned ended up joining the Chicago Endurance Sports group and used that community atmosphere to build her confidence as a runner. When you are surrounded by a community of like minded individuals, with training partners and/or people to hold you accountable for your goals you stand a much greater chance of achieving them.

Choose A Destination Race: Patty is going to get sick of me mentioning her, but she’s such a great example of someone that was never into athletics previously but she had the desire to get fit, seek out the proper information, and most importantly, take action. Most of the running events she enters are not even in the Chicago area where she resides. As she calls them…her ‘runcations’ are a way for her to see various parts of the country while achieving her running goals. Many races around the world even hail themselves as a ‘destination race’. Don’t believe me? Here’s a site that is solely based around half-marathons for wine lovers…WHY DIDN’T I THINK OF THAT!!!

Although I saved these next 4 goals for last they could be lumped together, but even still, play a more than vital role in a runner’s yearly planning. Each of these 4 goals can be set on their own, but each can and will contribute to the other.

Strengthen Your Core: I am sure this is not the first time you have seen the term ‘core’. Your core muscles in simple terms are your abs, lower back, and glutes (nothing wrong with a big butt as long as it is a strong one). I will save the complexities of those regions and more detail into strengthening them for another post. For the sake of this ‘goal setting’ exercise make your core a priority! Here’s a couple exercises to get you started, but the next running goal idea will take things a step further.

• Basic Plank: Hold for 30 seconds, relax and repeat 3 times. As you get stronger increase the amount of time.

• Side Plank: Hold for 30 seconds, relax and repeat 3 times. As you get stronger increase the amount of time.

• Superman Pose: Lie face down. Raise one arm off the ground and the opposite leg as well…hold for 20-30 seconds. Release and then switch to the other arm and leg and again hold for 20-30. Repeat these alternate sides 3 times. Similar to the planks…as you get stronger increase the amount of time you are holding.

Take Up Yoga: Yoga is another one of these running goals I need to work on. There are more benefits to taking up yoga than I can fit in this article, but it would be adequate to say that yoga for runners should be something to add to your weekly routine no matter what. Yoga is good for your mind, body, and soul…no I’m not a yogi…but there really isn’t a better way to put it. Yoga will strengthen your core, is a great cross-training exercise (I tipped my hand at the next goal), and is great for injury prevention (shoot, I did it again…now you know the last 2 goals of the 16 running goals for 2016).

If you do not have access to a yoga studio in your area then YouTube will become your friend. One instructor I recently discovered on YouTube has a massive following and a pleasant disposition about her. Learn more about Yoga With Adriene

I will say this though…yoga instructors are just like running coaches in that not everyone is compatible with each other. I say this again from many years experience as a running and endurance sports coach…try different people/places out and find the one that fits for you and your personality. Do not get discouraged if it takes you several tries…the important part is to stick with it and make it a habit that you no longer have to force yourself to do.

Start Cross-training: Yes, you can count yoga as cross training, but a couple other examples would be cycling and swimming (hmmm…add up swimming and cycling to your running and what do you have…should a triathlon be your next goal?). Maybe a spin class at your local gym or some other group fitness class…the point is that to enjoy running and make it part of your everyday life you need to be well-rounded. A lot of us just fall into the trap of run, run, run so you need to find that balance that works for YOU.

Injury Prevention: You must take care of yourself to reap the full benefits of running. The previous three running goal ideas are a great place to start when it comes to injury prevention. Another good tactic is to know your limits. Do not try to do too much too fast…your body (and mind) will not like it. Also, depending on your age you may not recover as fast as you use to…I sure know I don’t despite the fact I am convinced I am still only 21 (aren’t we all!)! So listen to what your body is telling you and take an extra rest day if needed. Get a massage, give acupuncture a shot, or set aside some time for meditation in an effort to get every ounce of ability from yourself.

As I mentioned before…this process is a marathon, not a sprint!

Have you noticed that common theme yet? You are doing all of this for YOU…whatever those underlying reasons may be. So make 2016 your best running year yet. Do not feel like you need to put each of these 16 running goals into place. Find the ones that resonate the most, write them down, and plan out in a S.M.A.R.T. way how you are going to put them into action. Knowing what you should be doing is the easy part…putting them into ACTION is what takes you to the next level!

Now what are you waiting for…GO FOR A RUN!! Before you do though…

Let me know in the comments below what your running goals for 2021 are!