Running Training - Your Goals and Motivation

You may want to lose some weight or increase your fitness, to reduce stress and increase your self-confidence, or you may want to achieve a particular time in a race. Effective goal-setting is an important part of increasing your motivation and commitment to running and getting the most out of the sport.

Your goal should be achievable but challenging. It should be specific, positive, and tied to a particular timeframe. A good goal might be 'lose 5 kg in six months'. A goal such as 'lose some weight' is not sufficiently specific and will not motivate you in the same way. Your goals might be a mixture of longer-term objectives, over a period of months, and shorter-term goals over the coming weeks.

If you decide to aim for a particular race, seek advice from more experienced runners about what you might realistically achieve. The Running For Fitness website (runningforfitness.org) will help you to calculate your target times.

Visualize what it will be like to achieve your goal. Promise yourself a reward when you achieve it. Write your goals down, and tell your friends and family about them. This will help to maintain your commitment. You may want to stick a reminder on the fridge as well.

One of the best ways to motivate yourself is to team up with a friend and agree to do something together. You might both agree to run the same race, for example. Supporting each other will help to reinforce your goal.

Don't become obsessive, or put your goal above your family, friends or health. Review your goals regularly and adjust them if necessary. If you are injured when you are training, then adjust your goal. Having the wisdom to know when you should adjust your goal is just as important as having the courage and tenacity to overcome challenges on the way.

Running is a great exercise for getting and keeping fit and keeping yourself in great shape. For the times when you can't run, or want to improve your strength for running, consider getting the best recumbent exercise bike or other suitable home exercise bike.

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