Written by Amanda Brandt
Goal Setting: Thinking Outside the PR
Note that I’m writing this tip from my own experiences and from research I have done over the past several years regarding retraining one’s brain to think differently.
Who among us hasn’t tried for a PR? More miles! Faster paces! More races! PRs can be great goals, but they’re not the only goals worth having. Many (most?) runners have other reasons for running—mental clarity, health, camaraderie, seeing new places—but the numbers associated with running usually get much more attention.
We tend to like number-based goals because it’s easier to figure out whether we have accomplished them. Data can be really validating—the numbers, charts, and badges on our favorite watches and tracking apps are meant to be motivators, enforcing the running habit.
Numbers can also be really helpful. Seeing “better” numbers can give you confidence that you’re on track, that you’re doing well. But not meeting the numeric goals you set for yourself can be damaging to your motivation and mental health, increasing risk of stress, anxiety, and feelings of failure.
In a recent Health Psychology Review study (linked in comments), researchers found that when determining goals for physical activity, “goals do not need to be specific to be effective.” They also noted that what is most important is that the goal is challenging, even if it’s so challenging that it might not be achievable.
Take a look at your current running goals. Are you on a streak? Are you chipping away at a 50-state (or 351-town) challenge? Are you just 2 minutes (9.15 sec/mi) away from your half-marathon goal time?
What happens if you take a step back and consider how else you might set goals for your running and walking? Yes, you can keep your challenges and your PR goals, but consider other goals you might add that will keep running a positive force in your life. Who are you outside your running? What are your other life goals, seemingly unrelated to running? Consider how you might meld running goals with other goals you have for yourself. A more holistic approach to goal setting could keep you from having to choose between a running goal and another goal, and could help you weather difficulties meeting your goals. Some thoughts:
· Finish every run feeling better than when you started.
· Go for a run every time you’re tempted by one of your unhealthy habits.
· Meet new friends from running that then become part of your nonrunning life.
· Find the best trails within a 20-minute drive.
What do you actually want to gain through your running? Start there and see where it takes you.
