Training tips: Goal setting for runners

The only way I can motivate myself to train regularly and to see progression in my running is through setting goals. They give me a reason to train and break down my overall aims into manageable, bite-sized chunks. When bad weather or social engagements might distract me from my training plan, these goals encourage me to push on through – braving the rain or running to or from an evening out. As I see it, there are five main benefits to setting goals:

 

  • Creating a sense of commitment – setting a goal makes you psychologically commit to trying to reach that target, making you more likely to succeed
  • Encouraging progression – if your training is stalling having an end goal will motivate you to keep moving forward
  • Building self-belief – breaking down your overall aim can make it feel much more manageable and achievable
  • Allowing you to re-evaluate – should you not reach your overall goal, having milestones in place will enable you to look back at where your training veered off course
  • Rewarding success – once an end-date and target are in place you can begin to build in rewards to your training schedule, again, motivating you to continue training

 

Before we look at the three different types of goals I’d recommend, it’s important to look at the five criteria necessary when setting goals. To do this you need to think SMART.
Specific: focus on one part of your training, for example, achieving a certain distance or speed

Measurable: ensure your goal is quantifiable. Set yourself a target of being able to run 10km, as opposed to just being able to run further than you can currently

Achievable: based on your fitness level and the time/effort you can commit, make a judgment on whether your goal is realistic

Relevant: ensure this goal fits with your longer-term aims and ambitions

Time-bound: set yourself a time limit to encourage you to keep pushing towards your goal when you’re lacking motivation

 

Many of you will already be using SMART goals in your career so it won’t be too big a leap to take these into your running. However, that’s not the only thing you need to think about when setting your goals. You should also consider layering your goals so that you have short and medium targets that feed in to your wider ambitions. For example:

 

Short-term goal

Specific: run three times a week, for the next six weeks

Measurable: frequency can be measured using a diary or app such as Strava

Achievable: consider this in relation to your other commitments and available time

Relevant: see medium and long-term goals below

Time-bound: 6 week deadline

 

Medium-term goal

Specific: run 10km in under 60 minutes, in 6 weeks time

Measurable: distance and speed can be measured using an app or GPS watch

Achievable: you can look at this in relation to how you perform in your first six weeks of training

Relevant: see medium and long-term goals below

Time-bound: 6 week deadline

 

Long-term goal

Specific: complete a half marathon in under 2 hours, in 6 months time

Measurable: distance and time can both be measured via a chip in a race environment, otherwise, you can use an app or GPS watch

Achievable: again, look at how successful you were in achieving your medium-term goal

Relevant: once achieved, this long-term goal will become a short or medium- term goal as you move on to your next ambition.

Time-bound: 6 month deadline

 

As a running coach I get involved in all levels of goal setting but it’s usually when people start considering their long-term goals that they come to me. What I usually find is that people have skipped the first two steps and have jumped straight on to the bigger ambition. However, without building towards this overall goal it is much more difficult to succeed. This is something I experienced myself in the recent RTTS. Whilst I had trained hard I failed to build shorter races in to my training schedule,  which impacted on my eventual performance and made the 100km more difficult. My advise for anyone wanting to increase their distance or achieve a PB is to think about what you need to do before you tackle that ultimate goal and to think SMART.

 

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Training tips: Goal setting for runners

Training tips: Starting to run

With the weekend coming to a close many of you will be looking to Monday morning and planning to kick off a new regime of some sort, whether it’s upping your fitness, cutting back on the treats or getting more sleep. If one of your new goals is to break in those box-fresh trainers and begin running, you’re in luck as I’ve put together my top three tips to get you started.

 

Running was never really a choice for me. I grew up on a farm in the middle of nowhere and my modes of transport were my feet or a bike. You might think that a bike would be the more sensible option but considering it had been ‘recovered’ from a hedgerow by a family friend and was far too big for me, my feet were much more reliable. Running progressed from a necessity to a pleasure when I took up cross-country at secondary school, and continued when I began road-running whilst in the forces. Nowadays running serves two purposes in my life – a career and a hobby. The mental aspect of my personal running is just as important as the fitness it provides me with. I use it to clear my head and prepare myself for whatever life throws at me. When I spend some time turning over my legs, and my head, I become a better person. And I’m not the only one. Time and time again I have clients who start running to drop some pounds or gain a PB but then end up reaping the mental rewards.

 

So, if you’re planning on hitting the road tomorrow, here are my top 3 tips to get started:

 

  1. Get out there – and do it regularly. Whilst planning your route and prepping your kit are important, what’s more beneficial is to get out there and actually run! Look at your schedule right now and block off three 30 minute sessions each week, for the next few weeks. You don’t have to run for the full 30 minutes each time, a combination of walking and running is fine to start with. Nor is the distance you cover too important – what matters at this point is that you get in to the routine of running. Once you’re feeling comfortable then you can up your speed and distance.

 

  1. Use your commute. If you’re struggling to find three blocks across the course of your week, why not kill two birds with one stone and replace your sweaty commute with an even sweatier run! If you have shower facilities at work, leave a stash of clothing there the day before and run in the next morning. If not, then replace your evening commute and take the opportunity to clear your head of your day’s stresses.

 

  1. Join a running club. There are lots of clubs out there, many of them completely free. Make sure you find one that complements your approach to running. Some will be track-based, focusing on increasing your speed and achieving your personal best. Others will take a more relaxed approach, with members who just want to run for pure enjoyment. Whichever you choose, joining a running club will cement your dedication to running. When the evenings get dark and wet and you consider hitting a box-set instead of the road, those friendships you’ve made and that sense of community will keep you motivated. If you’re based in London, why not try out the free running club that I’ve just launched in partnership with Team TomTom? It takes place on Tuesday nights in Regent’s Park and you can find the full details on the Facebook event page.

 

Getting started can sometimes feel like the hardest part of running, but once you’ve taken that first step you can begin to progress and develop to the point where it becomes enjoyable and can sometimes feel almost effortless. Let me know how you get on applying my top tips and for those more seasoned runners amongst you, if you have any other advice, please share it below.

 

 

 

Training tips: Starting to run

Race report: Race to the Stones 2016

Back in February I entered Threshold Sports’ Race to the Stones, a 100km race from the Chilterns in Oxfordshire to the North Wessex Downs. This would be my first event since running 32 miles in the Dorset CTS last December. My training started in April and gradually I upped my weekly mileage from 50 to 100, hitting my maximum distance 2 weeks ahead of the race. Usually I would allow myself a longer taper period, ideally 3 weeks, however, I didn’t feel I had enough miles in my legs so I pushed an extra week to up my endurance. Whilst my training went pretty well, I didn’t feel entirely race-ready due to the gap between this and my previous race. Plus I was having a difficult time preparing mentally. RTTS would be the longest distance I had ever covered, surpassing my previous maximum of 92km during stage 4 of the 2015 MDS. Despite not being much further, the MDS wasn’t really comparable as there had been 3 earlier stages, it was in the desert and I carried my food and kit. Back then I was just trying to make it through the stage but I was entering RTTS to compete, not just complete! I told anyone who asked that my target time was 9 hours, however secretly I was aiming for 8.5. Plus, I felt more confident in how I’d handle the first 50km so had a sub-target of completing that in under 4 hours. But, as this would be the first time I had run over 35 miles in a race scenario, I was unsure of how my body would react. This uncertainty played on my mind in the week leading up to the event and cost me quite a bit of sleep.

 

On the day of the race, after a first-breakfast of cereal, I set off from London at 6am with my support team. The race was incredibly well organised and within 2 minutes of arriving I had my race number pinned and was ready to go. This organisation was maintained over the course of the race, with well-stocked checkpoints and very supportive marshals. Plus there were over 600 signs across the route – a fact that my wife found reassuring as she consistently doubts my navigating abilities. After registering I had my second-breakfast – a bowl of porridge to fuel my first few hours – and checked over my kit. I use a Salomon race vest with plenty of pockets for energy bars and electrolyte tablets, and had chosen to wear Adidas Ultra Boost trainers. They’re a road shoe but as conditions had been dry I knew the trails would be hard underfoot and I wouldn’t need too much grip. Plus they offered more cushioning than my second choice – the Adizero – which would come in handy due to the length of the race.

 

I began the race with a friend who was completing the 50km section. We ran together for the first part and kept a nice pace but I chose to hunt out the front-runner who had set off a little quicker than us. I caught up with him at startthe first checkpoint and despite our different styles – his stride was longer than mine which meant he was more suited to downhills and flats and I had an advantage on the uphills – we were quite evenly matched and continued to run together. I reached the half-way point 2 mins ahead of him, and within my goal of 4 hours. Looking back I think the first half went quite well. It was maybe a little quicker than I would have liked as I was aiming for 7.30 min/mi but actually came in closer to 7.20.

 

After 50km the race really began for me as I made my first big mistake: I missed the water-station at the half-way point and had just 250ml of water left, which ran dry between 50-60km. Unfortunately, by this time the sun had made an appearance and I was running across an exposed section of The Ridgeway. I began to really suffer. My morale took a dent and I became worried. I was so relieved when I saw the marker telling me the next checkpoint was just 1km away. I took some time there to rehydrate with some glasses of squash, ate a little and filled up my water bottles. My morale picked up and I felt good for having made it to the 60km mark. Unfortunately, this feeling was short-lived! I had taken on too much food and drink in too short a time and was left feeling nauseous by the time I reached 70km, hitting a bit of a blip, both mentally and physically. I was expecting to experience both at some point during the race – just not at the same time! My legs felt like jelly and I started to question my ability. Had I bitten off more than I could chew?

 

fieldIt was at 70km that my running companion, the eventual winner Rob ‘Wyclef’ Forbes, left me. It wasn’t a case of him upping his pace, I just couldn’t maintain mine and we slowly drifted apart. Once I’d lost sight of him I pushed him from my mind and focused on running my own race. 70-80km was a real battle and I re-evaluated my race plan. I counted down the miles and aimed for the 80km mark where I told myself I would break the remaining distance down into two 10km races. At the 80km checkpoint I received a much-needed boost from the volunteers – I must have looked as though I needed some encouragement and they certainly gave it. Once I’d passed 80km I took my mind to my 10km training route at home. Mentally I took myself around its landmarks, focusing on the smaller stages and pushing the bigger picture and longer distances from my mind. Then I hit 90km. Only 10km remaining. Just 6 more bleeps on my watch. I directed my thoughts to the rewards that I would get at the end – food, drink, a lazy recovery day, all just within my reach. I told myself that I could actually achieve second place. I didn’t know where my nearest challenger was and wouldn’t allow myself to turn around for fear they were just over my shoulder. I had to run my own race.

 

finished

Whilst there were many tough points to the race, one of the hardest was the route for the last 1km. The path looped around the Avebury Stones, meaning that we had to run past the turn-in for the finish line to complete the final section of the race. Seeing that line and having to push on past it was so, so difficult. It was at this point that the winner ran past me in the opposite direction. I knew then that he was too far ahead for me to catch but it didn’t matter as I was almost done. After passing the stones I headed back towards the finish line and, having spent much of my childhood being put to work on our family farm, I can honestly say that this was the happiest I have ever felt when running in to a farm-yard! I crossed the line at 8 hours, 26 minutes and 36 seconds, smashing my target of 8.30 and achieving second place. I had allowed myself to consider a top 5 position before the race but I didn’t think 2nd place was within my reach. I am more than happy to say that I was beaten by a better person – Rob broke the course record and was a phenomenally strong runner – his win was well deserved.

 

Looking back there was just one thing I would do differently. I should have built some events in to my training schedule. Whilst I put in the mileage, training runs are completely different to running in a race scenario and having some of these in the lead up to RTTS would have allowed me to reacquaint myself with race-day nerves and anxiety ahead of the main event. It’s a piece of advice I often give to my clients, I just need to start applying it to my own training. However, on the whole I’m incredibly pleased with how the race went and I’m already looking forward to next year!

 

 

 

 

Race report: Race to the Stones 2016