If you have big running goals for 2020, now is the time to start thinking about goal setting, mindset, and intention. There's no reason to wait until January first to get started on your resolutions. Do one small thing today to kick off your commitment to a new goal.

Many people set resolutions and abandon them before Valentine’s day. It’s because resolutions are like dreams, it’s fun to think about all the things you could achieve in a new year. Resolutions don’t get results unless you do the work, and the action starts with reflecting, planning, and problem-solving.

Before you can achieve anything, the first step is to set specific goals. It's not enough to say that you want to run faster, or you want to run a marathon (or a 5K), you need to define your goals as clearly as possible.

It's essential to define what you are working towards, and why, so that when you run into challenges and setbacks (spoiler alert: you will), you can look back and remember why you started.

List your #1 Running Goal as precisely as possible.

• I will run a 5K in under (# of) minutes in (time frame),

• I will improve my running pace by (# of) seconds/minutes per mile in (time frame)

• I will train for and run a marathon in (time frame)

Don't use my examples, tell me yours, and be as specific as possible. I would love to hear them. Really!

Outcome goals vs. Process goals

What we just named was an outcome goal. It's the result that we want to achieve from our daily actions and training over time. Choosing an outcome goal is the starting point, but it's important to remember that we can't control outcomes. Not every person will progress in their training in the same way, under the same time frame.

We differ in experience, age, background, and genetics. Many factors can influence outcomes, so it's more important that we set our intention on our actions. What are we doing consistently to perform better?

I can set a goal that I want to qualify for the Olympics, but no matter how committed I am to that outcome, it's not likely to happen. I can set a more realistic goal that I want to improve my comfortable running pace by 20 seconds per mile in three months, but setting the outcome goal is not enough, it's the reason we need to also set process or behavior goals.

I can control what I do; how I behave, but I can't control outcomes. Behavior goals allow us to practice the actions that we can control—our behavior, not the end result.

What Actions Do I Need To Take?

The next question to ask yourself is, what actions do I need to take to reach my goal?

Here are some of mine as an example (Yours may be different)

• Never miss a workout because "I don't feel like it." Never. Sickness or injury are valid excuses for missing or rescheduling a workout. If I am too tired or too busy, that is not a reason to skip. I can't control the outcomes of my exercise practice, but I can control my consistent behavior. If I am not consistent, I'll never reach a challenging goal.

• Aim for eight hours of sleep every night. That means I might have to go to bed earlier than usual, and turn off my phone and TV earlier.

• Pack my lunch for work four days a week and make healthy, low-calorie, high-nutrient choices most of the time if I choose to go out.

These are daily lifestyle goals. When your lifestyle involves working out regularly, getting high-quality sleep, and eating well, you're more likely to achieve any goal. Adjust your lifestyle to behave like the person who is capable of achieving your goal. These daily process goals will enable me to reach my bigger goals.

What Skills Do I Need To Develop?

The third question you need to answer is what skills do I need to develop to improve and reach my goals? For a runner, it may mean to work on running form, technique, breathing, pacing, strength, mobility, self-care, or even meal prep.

These are all skills you can develop that will improve your running performance. Running is a skill, and if you lack a particular skill, it will be a limiting factor in your performance.

Why do you want to achieve this goal?

Why do you want to achieve your goal? The reason must be meaningful because if you're going to run a marathon so you can show off to strangers that follow your Instagram account, you'll probably give up when the going gets tough because your why has no consequence. Why is that important to you? Why does it matter if you do it or not?

Believe That You Can

Then you need to believe that you can. Without the belief that we can achieve our goals, we won't. If you haven't reached your goal yet, it's because you're untrained in the necessary actions, skills, or mindset. You can do it when you put in the work, and you believe that you can; One doesn't work without the other.

Overcome Obstacles

Anything worth achieving will come with challenges. If it were easy, it wouldn't be rewarding. Expecting that you likely will have setbacks will help you realize it is all part of the process. Expect the unexpected. Instead of giving up when the situation gets tough, how will you respond this time?

It's worthwhile to take note of the obstacles that may have held you back in the past. From your past experiences, what are the barriers that could keep you from putting these new skills to work, practicing, and training to reach your goals?

Your Commitment To Your Training

What are you committed to doing throughout your training? Write your commitment as a statement.

• I am committed to behaving like an athlete in my daily practices, workouts, sleep, and nutrition. 

• I am committed to maintaining a 90% compliance rate in my workouts.

• Write your own!

HAVE Confidence

If you survived this long on earth, chances are you have achieved difficult tasks or overcome obstacles in your life. If you can achieve success in one area of your life, you are likely able to transfer some of those skills to reach your new goals now. Reflect on your past achievements and what skills you developed in that process. If you did that, you could surely do this when you put in the hard work.

The Goal Setting Workbook

#1 Name your #1 specific running goal

#2 Name some actions (process goals) you think you may need to take daily or weekly to reach your goal. 

#3 What specific skills do you think you need to develop or improve?

#4 Why do you want to achieve this goal?

#5 Why is that important to you?

#6 Why does it matter if you do it or not?

#7 On a scale of 1-10, how confident are you that you can put in the consistent actions to reach your goals?

#8 What are the barriers that could hold you back from putting these new skills to work, practicing, and training to reach your goals?

#9 What is your commitment to yourself throughout this training? 

#10 What have you achieved in the past that give you confidence that this goal is possible for you? What skills are transferable?

Taking the time to reflect upon your goals, motivation, possible obstacles, and game plan will increase the likelihood that you will achieve the goals you set. Reflection, goal setting, problem-solving, planning, and executing are essential elements to reach any goal or new year resolution.

Are you ready to achieve big goals in 2020? I'd love to hear about your goals and plans.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter, or Pinterest.

Questions? I’d love to help.

Coach Lea

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