The Power of Setting Realistic Running Goals
Congratulations! If you’ve made it this far on your running journey, it means you’re serious about improving your health, building discipline, and becoming a better runner. Maybe you’ve already signed up for a local 5K, 10K, or even a full marathon. That’s amazing—and I mean it. If I can help even one person reach their running goals, that would mean the world to me.
Why Setting Realistic Running Goals Matters
One of the best ways to stay motivated with running—or any habit, really—is by setting clear, realistic goals. These goals should be specific, actionable, and time-bound. For example:
- “I will run consistently 3 to 4 times per week, for at least 30 minutes each session.”
- “I will sign up for a 10K race happening in October and follow a 4-month training plan to prepare for it.”
Both of these are specific and measurable. They don’t leave room for guesswork, and they give you something to work toward without being overwhelming. In fact, research supports the power of written goals. According to a study by Dr. Gail Matthews at Dominican University, people who write down their goals are 42% more likely to achieve them than those who don’t.
That’s right—simply writing it down puts you almost halfway there.
Unrealistic Goals: What to Watch Out For
Now, let’s talk about what not to do.
Everyone is different, and your fitness journey is your own. But for the sake of this article, let’s assume you’ve been jogging for about three months. Maybe your longest run so far has been 3.5 miles. That’s something to be proud of!
But here’s the catch: trying to jump straight into a marathon next week, and aiming to finish it in under 2.5 hours, is simply not realistic. Or expecting to suddenly run a 4-minute mile—even elite runners train for years to get there.
Can you try? Sure. But attempting something way beyond your current fitness level can set you up for disappointment or even injury. As I mentioned in Part 2 of this series, your body needs time to adapt. Progress doesn’t happen overnight.
Worse, setting goals that are too far-fetched can discourage you subconsciously. When you can’t meet those impossible targets, your motivation starts to drop. What was once a consistent running routine can slowly slip back into inactivity.
The Habit-Building Mindset
Here’s a quote I love that speaks to consistency:
“Missing one day is just a mistake. Missing two days is the beginning of a new habit.”
— James Clear, Atomic Habits
That’s powerful, right? It’s a reminder that discipline is what carries you when motivation starts to fade.
Bad days happen. Life gets busy. But the key is not to let one missed run turn into two, three, or a full week. Keep showing up, even if it’s just for a short jog or a walk-run combo. Consistency beats perfection, every time.
What Makes You Different
If running were easy, everyone would do it. But you’re different. You’re here, setting goals, making plans, and showing up. That takes courage and discipline.
So whether you’re preparing for your first 5K or looking to build better habits, just know this: you’re already ahead of where you used to be—and every step counts.
Stay motivated. Set clear goals. Track your progress. And most of all, enjoy the journey.
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