1. I AM A
RUNNER.
Make sure that the goals
you are considering are:
ENJOYABLE + ATTAINABLE
(We can only run as fast as we were
built to run!)
Things to be aware of:
•Time commitment
•Select credible training programs
•Level appropriate
•Establish short term goals
•Establish long term goals
•Your goal should consist of
increasing mileage + speed
•Keep a daily running log of
number of miles, pace, speed
work.
•Summary session. How did the
week go overall? What did you
accomplish? How did you feel?
What do you need to improve
on? Are there any adjustments
that need to be made?
“Goal setting is a
powerful process”
which helps you to
create a vision for
your future and
then turn it into a
reality
Bruning, K. (2010). Why do you run.The Washington
Time Communities, Retrieved from http://communities.
washingtontimes.com/neighborhood/run-karla-run/2010/jul/26/
why-do-you-run/
Mind tools: Essential skills for an excellent career.
(2007). Retrieved from http://www.mindtools.com/page6.html
Liberman, A. Goal setting considerations. Retrieved
from http://www.marathontraining.com/articles/art_20th.html
Goal setting made simple. Retrieved from http://www.
runforlife.com/goal-setting.html
Gruber, K. (2011, June 15). Goal setting for
runners. Retrieved from http://www.livestrong.com/
article/217464-goal-setting-for-running/
audra gines + abbie tuomi

2. I RUN BECAUSE I LOVE IT.
I RUN TO CLEAR MY MIND.
I RUN FOR ENERGY.
RUN
YOUR
OWN
RACE.
THE NATURAL HIGH
IS THE BEST HIGH IN
THE WORLD... AND THE
RUNNER’S HIGH IS LIKE
HAPPY JUICE
If you’ve ever thought “I want to run?”
or “I wonder if I’d be any good at
running?” Or just want to accomplish
something more...
Stop thinking and do!
By following these steps below you can as a
novice, intermediate, or experienced runner begin
to feel more confident in your running abilities and
eventually aid in besting your best.
Goal setting is a motivational technique based
on the concept that the practice of setting specific
goals enhances performance, and that setting
difficult goals results in higher performance than
setting easier goals.
When setting goals it is important to set precise
and detailed goals that you can measure, this will
allow you to see your accomplishments and gain
confidence as each goal is checked off. As you
do this it will become easier to incorporate it into
your daily life. Things that may have appeared
unattainable will now seem achievable. “You will
also raise your self-confidence, as you recognize
your own ability and competence in achieving the
goals that you’ve set.”
There are many runner’s out there who run just
for the fun of it. However, there are also runner’s
(athletes) who want more purpose to their run.
They want to feel satisfaction, accomplishment, the
adrenaline rush that comes from running a race.
Goal setting aids the runner in slowly working their
way up from something as small as a 5k to a full
marathon or even an ultra marathon. Through goal
setting something that seemed insurmountable in
the beginning becomes attainable.
Goals help you stay focused and motivated.
They give you something to strive for. Goals are
adjustable. Goals help you break down exactly
what you need to do in order to realize them.
Reaching a goal is a step by step process. Setting
weekly goals is a realistic approach to reaching
your final goal.
“SETTING GOALS gives you
long-term vision and short-
term motivation. It FOCUSES
your acquisition of knowledge,
so that you can make the very
MOST OUT OF LIFE”