Process goals are the steps that make your end goals/outcome goals reality. Outcome goals are the goals we usually think about: running a race, setting a PR (personal record), running a race in a specific time. But outcome goals are usually far off and require process goals on the in between. Process goals are something you can control and something that will motivate you along the way up the mountain. I am all for celebrating the little things just as much as the big things.
Take a look at these process goals and see what might work for you!
Number of runs/week
This is a great place to start if you are a new runner, a returning-to-running runner, or anyone who just wants to focus on consistency. It's also a goal that you can check off frequently, which not only feels good, but also keeps you coming back. A great example is the goal of running 3x/week. And then anything that happens within that, is a win.
Amount of time on Feet
Run for 30 (or 60) minutes at a time. There are many times when having a time goal is more productive than having a mileage goal. It's a good way to take a break from focusing too heavy on mileage, especially if you are a time-crunched runner, and also allows you to slowly increase your running capacity.
Mileage goals
You may want to increase your single run distance while training for a race. Don't wait until you complete the entire race to be proud of the steps you are making along the way. Is this the first time you have run 3 miles? Celebrate that. Want to run 6 miles? Write out how you will do that by slowly increasing your distance each week.
Strength training
If you know me, you know that I love strength training about as much as I love running. And the fact that it makes you a better runner is icing on the cake. Set a goal to strength train 2x/week and you will be well on your way to a stronger, faster, less injury-prone you.
Do the pre-run warm up
Ugh. I hate the pre-run warm up. This is a process goal that I absolutely need to set for myself. Set a goal to do a 5 minute warm-up before each run and see the difference it makes.
Fueling/hydration goals
Welcome to my soap box. Fueling before, during and after your runs is so important. If this is not your strong point, it's a perfect process-based goal to make that will enhance your running and recovery.
Recovery goals
Do you have the running part down but does it stop there? Recovery goals can include stretching 3x/week, sleeping 8 hours a night, taking a an epsom salt bath after a long run and so on. Recovery is a piece of the running pie and not one to leave out.
Find process goals that work for you, and enjoy the journey, not just the finish line!
Happy Running!
Your Favorite Mess Coordinator,
Teddi
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