December 11, 2017

Do you have a running goal? by Jason Saltmarsh

This time of year, runners are busy publishing their 2014 running recaps and setting ambitious new running goals for 2015. There’s a lot of buzz out there about ultras, trail races, marathons, and personal bests. Goal setting can be a difficult and intimidating process for runners. Most of us are just trying to get out the door each day.

It doesn’t have to be. Choose goals that are reasonable and attainable so that you don’t end up frustrated or injured. A long-term goal, like a BQ (Boston Marathon Qualifying) time, may take several years to achieve. Try breaking it up into smaller goals that you can celebrate every 3-6 months.

6-Month Running Goal

Run a faster 5K. The most-popular race distance in the United States is the 5K. It’s short enough to build your base mileage quickly and with a dash of speed work, you’ll be ready to grab a new PR in 6 months or less.

12-Month Running Goal

Run your first marathon. A full calendar year allows you to safely increase your mileage without risk of overuse injury. With careful planning, you can be ready for your first full marathon in 2015. Forget the clock. Finish your first 26.2 with a big smile on your face.

Long-Term Running Goal

Write your bucket list. Anything goes because this is where you’ll discover your motivation and passion for the sport of running. Your goals are entirely your own. Your Twitter buddy may be excited about conquering the famed Leadville 100, and you may want to keep your streak alive at the local St. Paddy’s 5 Miler.

We all have different reasons for running, the most important thing is to enjoy the miles.

Jason Saltmarsh is an RRCA Adult Distance Running Coach and competitive masters runner. He enjoys racing at distances ranging from 5K to the marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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