Runner's Corner

January 2007 :: Index of issues

Reach Your Resolutions with SMART Goals

Happy New Year everyone. Many like to start the New Year with resolutions—it's a great time to get a fresh start on achieving goals. This months runner's corner is to help you reach your goals by using the SMART principle.

SMART is an acronym used in reference to setting goals that are Specific, Measurable, Acceptable, Realistic and Time-specific. They are cited in Werner and Sharon Hoeger's fitness and wellness books and I have used them to help my students reach their goals. Here's how they work.

Setting Specific Goals

When setting goals, it is important to be as specific as possible. The "s" in SMART stands for specific. Just saying, "I want to run faster," is not specific. Saying "I want to finish a marathon under 3 hours or run a 5km in 25 minutes" states in a very positive and specific manner what you what to accomplish. If you are not sure of a specific time, start with distance first and then give yourself a time-range to shoot for based on your recent performances last year. Be sure to write down whatever you decide your specific goal to be so you can see it and make modifications when necessary.

Once you have set your specific goal then set several objectives to help you reach the goal such as

I will run X miles a week
I will increase my long run to X miles a week

(keep in mind it's best to only increase the long run 1-3 miles a week and weekly mileage 10% or week or by using the increase used in the long run)

(keep in mind it usually takes 8-12 weeks of new training for the body to realize the benefits of that training and see improvement so allow enough time to see change)

Setting Measurable Goals

The M in SMART stands for measurable. Try to make your goals and objective as measurable as possible while still keeping your training fun and enjoyable. If you tend to be dread miles then use time instead. You can also use your heart rate and measure effort. Find ways to measure your progress that help you feel inspired and to not become so obsessed with data that you dread training.

Setting Acceptable Goals

The A in SMART stands for setting goals that are acceptable to you, don't try to run for someone else. Hopefully you have kept a training log and have some realistic idea of what goals you can reach. If not, enlist the help of an experienced coach and start keeping a log so that you can learn more about yourself and what works for you. Ask yourself if you have the time, desire to commit and skills necessary to accomplish your goal and if not, modify your goal until you can say yes to those questions.

Setting Realistic Goals

The R in SMART stands for setting goals that are realistic based on your current fitness, training and physical and mental ability. Again, if you are having trouble determining what is realistic, seek an experienced coach and bring your log so you can have input and set a goal you can achieve.

Time-Specific Goals

The T in SMART stands for setting goals that have a specific date for completion and can also have a specific time goals or range for the performance as well. While each person is different, allow 8-12 weeks of training to see benefits. If you are training for a really long race such as a marathon, allow 16-20 weeks to get enough training to finish a marathon. Allowing enough time enables you to adjust to set backs such as illness or time demands due to your job or family that might curtain some training on some days.

Get others to Help

Another important aspect of reaching your resolutions this year is to get as much support as you can from others. Encourage your family to join you in training and to come to your "event." Enroll in a running club and seek out other runners to train with. Check out premierraces MIT or marathon in training programs, you can run with others who have the same goal and many of these group have pace groups for you at the marathon to you can complete your goal.

Use positive affirmations and visualization

It's important to use positive affirmations to achieve your goal. Keep them in the present such as "I am running strong," "I feel great running." Also visualize how you want to look and feel during your event and cancel any negative thoughts or visions of you failing or not meeting your goal. Your mind is a powerful tool for helping your body reach your goal, "the body achieves when the mind believes" and thus it is important to use your mind to visualize success.

If you do the above, you are very likely to succeed in achieving your New Year's resolutions. May 2007 bring you success in your goals, good health and many blessings. See you on the roads.

Kitty

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