How to Set Your 2021 Running Goals in the Face of the Unknown

/
ALLSION WINTER GOALS.jpg

A new year and new beginnings lift our spirits as we dream of possibilities … and races … for the year ahead. Many race-inspired distance runners are finding the unknown challenging as they set 2021 goals. It can be difficult to depend on races for motivation when many races are canceled, postponed, or modified. Coach Amy predicts that racing will resemble what we are used to this coming fall after vaccines are readily available.

This past year reminded us how much is out of our control, including race planning. The key to goal-setting is to focus on what we can control. Consider these tips as you set goals for 2021:

  • Split a larger goal into several small, achievable steps rather than focusing on only the end goal.

  • Be flexible.

  • Find ways to hold yourself accountable.

Split Large Goals into Smaller Steps

Goals can be very powerful if the path to achieving them keeps us feeling motivated rather than defeated. Lofty goals drive us at first, but sometimes when that first setback occurs, we give up rather than continuing along the path.

Breaking down a larger end goal into smaller steps helps. The success we feel in accomplishing each smaller step provides the drive to continue along the path toward that end goal and makes us less likely to give up when there are setbacks.

Let’s consider Sarah, a runner who is training for her first half-marathon in 2021. She can break down the half-marathon goal into small achievable tasks such as the ones listed below.

  • Increase run days from 3 days per week to 4 days per week.

  • Improve form and efficiency.

  • Work on flexibility and strength by adding dynamic warm-ups and cross-training to her routine.

  • Run a 5K or 10K race or participate in a virtual race for charity like Roadrunners of Kansas City’s month-long Miles for Charity coming in February. Details TBA.

  • Seek PT treatment for that nagging “niggle” that cropped up this past year.

If Sarah is unable to run the half marathon race due to cancelation or any other reason, she can still feel successful and proud because she accomplished tasks that not only help her achieve her end goal but are also achievements in and of themselves.

Be Flexible

Our health and well-being are two of the dominant factors that drive our quality of life. Achieving your goals this winter will give you the boost you need to commit to improving your overall health and wellness for the rest of the year. If you have a bad day, don’t meet your goal one week, or things crop up that you didn’t plan for, be flexible, and don’t give up. Get a fresh start or slightly revise your goal or timeline, and give yourself credit for how far you’ve come.

Find Ways to Hold Yourself Accountable

It’s easier to achieve your goals when you hold yourself accountable, especially when you include a supportive community. Here are some helpful ways to keep true to your goals:

  • Write down your goals in a log or personal journal.

  • Vocalize your goals to others. Many have found posting on social media like Facebook and Instagram is helpful.

  • Find enjoyment, camaraderie, and accountability with a running group like Roadrunners of Kansas City.

  • Hire a running coach.

Being a part of a community brings us joy and helps us achieve our goals. We are proud to include you in our community.

If you’re interested in community support and camaraderie while achieving something new this winter, join Roadrunners of Kansas City for our Saturday “Run with Distance” runs or consider signing up for the Roadrunners of Kansas City (RRKC) month-long “Miles for Charity” challenge. Subscribe to our blog or follow our social media to learn more as details become available. And in the meantime, you might want to sport a warm cozy RRKC hoodie.

As we leave 2020 behind, we take with us a reminder to accept what we cannot control and lean into what we can, like goal setting for 2021. Whether they are few or many, inspirational or routine, daily life or race-related, we look forward to hearing about your goals for 2021 and would love to be a part of helping you to achieve them, one step at a time.