Setting new goals in running

I wrote this recently for a Running challenge group I helped co-lead.  I think it's worth noting as you prepare to pick up running again or set a new goal for yourself.

Here’s some tips on how to structure your training moving forward:

If you just ran your first race:  Recover and bask in your accomplishment!  Post your picture on social media and your time.  Take a few days off to physically and mentally recover,  but consider signing up for another race soon. It’s good to always have one “in your back pocket.”

If you just PR’d in a race: You pushed it for speed and you won!  Congrats!  Go over your log book and see what you did right and how this training was different and effective for you.  File that one away to do again sometime.  Make sure you hit the foam roller, ice bath (eek!) and get proper nutrition during the first 5 days.  And rest those muscles.  Then ponder a new goal.  Maybe you PR’d in your 5k or half.  Maybe try an obscure mile course like a 15k or a themed run.

If you just did multiple 5k and 10ks:    Keep going based on what motivates you.  Try doing 2/month and then see if it’s time for a larger race.  Set a goal based on your training that is realistic but pushes you.

If you’re stuck in a running rut: You run the circuit of half marathons in your area, always sign up for the same 5ks and that’s all ok because it’s what you’ve always done.  It’s time to light a fire under you.  Come up with an alternative goal than a PR.  Maybe running 1,000 miles in a year?  Can you make a goal to run with a friend at least 1x a month?  Think out of the box on this one.  Your goal is to remember why you love this sport so much.

If you’ve missed weeks of training:  Get back on the horse...slowly.  Our bodies are amazing machines.  They also have an incredible memory.  Even if you stop running for months, pick it up with a 1-2 miler but take it easy.  Maybe you can’t bust out a 9 minute mile from a year ago, but you’re out there and you’re doing it.  You will get it back.  It may take some time but you will. And maybe you missed due to unforeseen circumstances.  No big deal.  Just adjust your goal.   I missed the entire last week of training due to illness and my half marathon is Sunday.  I ran 3 miles today at a slower pace and my goal now is to just finish!  Be willing to adjust those goals without getting down on yourself.  

I think the #1 takeaway is to lace up, hit the pavement and forget the rest.  Sometimes half the battle is getting out there.  But we always feel better when we do!  Happy running!