Running goals can keep runners motivated, but having a growth mindset and focusing on the process are important tips for beginner runners.

(Feature image: Photo by iStock.com/Ridofranz)

One of the greatest things about running is watching our improvements over the weeks and months of training. When we put in the work, we see it pay off — whether we’re crossing a finish line for the first time or clocking faster paces during speed workouts.

The downside is it can be easy to start comparing your progress and goals to others, especially on social media. And if you’re new to running, it’s difficult to gauge what’s realistically achievable, where to start, and how to get there.

For these reasons and others, setting running goals as a beginner is challenging.

Eight certified United Endurance Sports Coaching Academy (UESCA) running coaches share their best tips for beginner runners on how to set running goals. These tips include focusing on your weekly progress, allowing flexibility for life’s speed bumps, and avoiding comparing yourself to others.

While your race day result might be your end target, the biggest win is to enjoy the training process. It’s ultimately what’s going to keep you running!

Here’s what eight running coaches had to say when asked, “What’s one piece of advice you give beginner runners on goal setting?”

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Progress won’t be linear — plan for some twists and turns.

When setting a goal, give yourself plenty of time and accept that the path to reach that goal may have unexpected twists and turns. It can be so easy to be discouraged in the process of beginning when you hit speed bumps. If you give yourself plenty of time, you will likely be more flexible and willing to adjust your sails to help you safely stay or get back on your path!

And remember, with a growth mindset, great, sustainable progress should be slow, and progress certainly won’t be linear. Build a routine you enjoy so that the process, not the journey, becomes the destination, the way of life!

​​Nelle Fox, UESCA Ultrarunning Coach, Running Coach, and Endurance Sports Nutrition; USATF Level 1; V.02; RRCA Level 1
10+ years coaching experience
Magnum Opus Coaching
@magnumopuscoaching | Magnum Opus Coaching on Facebook

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Focus on process goals versus outcome goals.

Goals are important and they all serve a purpose, but in the beginning of a running journey, I think it’s best to focus on process goals vs. outcome goals. While goals can be helpful, they can also be crushing if not set up appropriately.

I believe the best method is looking at the overall outcome goal and breaking it down into process goals. These process goals can be more achievable, and the more goals a runner is able to achieve in their journey, the more motivated they will be to continue, especially when the road starts to get difficult and daunting!

Jenn Powders, UESCA Running Coach
1-3 years coaching experience
Find Jenn on Team RunRun
@coachjennpow

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Set SMART goals to achieve along the way.

New runners often become focused solely on the end goal, paying little attention to the process it takes to get there. My advice to beginners is that process goals are vital, as these are the goals that will help you develop good habits that help you achieve your ultimate goal.

Process goals are the ongoing steps that will make you a successful runner. Think goals such as:

• Run three days a week
• Include technique exercises in your warm-up routine once a week
• Have one social run a week

Making these goals specific, measurable, achievable, relevant, and time-bound (SMART) will enable you to have measurable achievements along the way, keeping you motivated on your running journey.

Steven James, UESCA Ultrarunning Coach; UK Athletics Coach in Running Fitness (CiRF), BSc (Hons) in Sport, Fitness & Coaching
1-3 years coaching experience
PFM Coaching
@pfmcoaching | PFM Running Group on Facebook

Finding it difficult to set running goals?
Read the reasons it might be time to hire a running coach.

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Avoid comparing yourself to others, including your previous self.

Your running goals should revolve around where you’re at now — not anyone else, not social media, not where you might have been five years ago. Meet yourself where you are. This is going to help tremendously in your enjoyment of the sport as well as in giving yourself the best shot at keeping injuries away. Comparison is the thief of joy.

You can also set goals that have nothing to do with time, distance, or pace — like just having fun, being grateful for every step you take, and being proud of the work you’re putting in.

Shelley Aniciete, UESCA Running Coach; Performance Nutrition Certification
1-3 years coaching experience
All Inclusive Run Coaching
@shelley_aniciete_running

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There’s no secret formula — it takes hard work.

There’s no such thing as shortcuts. Social media leads beginners and even experienced runners to think there’s a secret formula to running faster. There’s not. It’s all about dedication, commitment, and hard work. If it were easy, we’d all be world champions.

Christian Orr, UESCA Running Coach; British Athletics Leader in Run Fitness
4-6 years coaching experience
180 Cadence
@180_cadence

Looking for more advice?
Check out the five keys to follow when training for a race.

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Identify your starting point.

My advice to all new runners for goal setting is to get help understanding where you’re starting from. There is a ladder in growth but we don’t all start on the same rung. I’ve seen runners waste years ‘developing’ when already developed and others miss goals because they were not ready for them yet. A running goal can be made or lost on understanding what you already bring to the table.

Gordon Collins, UESCA Ultrarunning Coach, Endurance Sports Nutrition
1-3 years coaching experience
@traillegsruncoaching | Trail Legs Run Coaching on Facebook

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Set a realistic race goal closer to your event date.

When it comes to goal setting, I believe there are two very important things:

First, set a realistic goal. It is awesome to dream big, but we also have to be realistic based on current experience and fitness. Start small and work your way up.

Second, and I believe most important, set your time-based goals closer to your target event, [after] you’ve had some nice blocks of training and can make a good assessment on current fitness.

Francisco Pagan, UESCA Running Coach
1-3 years coaching experience
@press_on_running | Press On Running on Facebook

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Focus on the process, not the goal.

It’s really important to set goals, but my advice to any new runner is that when you have set the goal, do not focus on it! Focus on the process and run the week that you are in. People get so obsessed about the end goal, they forget to focus on doing what they need to do now.

Nick Hancock, UESCA Ultrarunning Coach; UK Athletics Coach in Running Fitness
4-6 years coaching experience
Maximum Mileage Coaching
@runwithnick

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This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.