Running With Purpose: The Power of Setting Meaningful Goals

What’s the right time to set new running goals?

Goals aren’t just for January. This goal-setting exercise is a great way to focus your training and planning:

• whenever you get back to running after a break;
• at the start of each new training cycle;
• after reaching a goal. 

You could also come back to this exercise for inspiration if you hit a plateau or an extended period of low motivation.

By reflecting on past experiences and the role that running fills in your life, you can figure out what success means to you and what truly brings you joy and a sense of accomplishment. Understanding your deeper motivation will help you set the right goals — for the week, the month, and the year.

Let’s uncover your motivations and steer you toward the kind of goals that light you up and bring you a sense of satisfaction and fulfillment. 

Here we go. Time to brainstorm, think, get creative! Grab a pen and a journal, notebook, or a stack of sticky notes. This is important: write down your thoughts — and your finished goals! — on paper. Physically write them down. This makes them more tangible than keeping notes on your phone or laptop.

Step One: Reflect

Write down your first reactions and then deeper thoughts on these questions.

Are you driven by numbers? Or is your sense of achievement led by how you feel?

Don’t set goals that are in conflict with what motivates you. If you love the data, find something measurable. It doesn’t have to be the obvious thing! And if you’re led by emotion and feeling, your goals should support that.

Are there places you want to run in or people you want to run with?

These could make for fun goals! Consider what a realistic timeline for making it happen may look like. Will you need to travel? How would you need to train?

Do you thrive in competitive situations?

If you hate races, race goals probably aren’t right for you. If you love races but not competition, how can you reframe the race situation so it means more to you? 

Is running a way for you to work on other things, e.g. confidence or mental health?

Again, the best goals are in alignment with your purpose and true motivation. Link them back to your reasons for running in the first place, and the improvements you may wish to see in these other areas in your life.

How busy is your life and what role does running play in it?

Reality check! How much time do you have for running, what’s its current purpose and place in your life, and how much are you able or willing to compromise, reschedule or commit to for your goals? This could mean dialing back a little, or it could be go-time for those big goals of yours.

When did you feel really proud of yourself?

This one is huge. Think back to a time when you achieved something in running that made you proud. What is it about running that makes you feel accomplished? Accomplishing a good running goal will give you an emotional reward, not just a pretty race medal.

Is there a big dream, an “itch”, that you’re ready to chase?

Maybe you do have a big race or distance goal. What is it? What’s the timeline?

Are you already on a journey toward a goal? What’s the next step?

Maybe you’re already taking steps toward a breakthrough year in running, a big race performance, or a big running milestone. How can you break that down into smaller goals that keep you motivated, one step at a time?

Take your time with these questions, write down everything that comes up. Everything. No editing just yet!

Step Two: Set Your Goals

Look at your answers. Do you see themes? What jumps out at you as your most significant personal or emotional motivation? Figure out what excites you the most.

Using this information, write down small, medium and big goals. Something for the next month or two, and something that’s a little farther in the future. Identify some goals that feel very doable and others that feel a little scary. Put your list away, sit on those ideas for a while — then take another look and edit your list or make changes if you need to. Settle on a small number of goals to begin with; goals that make it easy for you to see the next steps, map the journey to get there, and find the motivation to make them happen.

You know you have found goals with purpose and personal meaning when:

• You feel excited about both the journey and reaching the goal itself.
• They’re motivating enough to push you out the door in bad weather and on a busy day.
• The thought of accomplishing them feels good — your goals should make you smile!