As 2015 comes to an end, we can’t help thinking about all the new and exciting things we want to accomplish in the New Year. But many times setting goals can be overwhelming and intimidating. So we asked our Team Zensah athletes to share their tips in setting personal and fitness related goals. If you have any suggestions we would love to hear from you too!
Don't just set race time goals, think smaller like the day to day training things. Maybe it means having a goal to run 6 days a week, or to incorporate post workout strides more regularly. What about making a point to stretch and foam roll a few times a week. Building a strong foundation, finding consistency, and fine tuning day to day training will help those time goals come even faster. Goals don't need to be just time related for races, creating healthy training habits will keep you going long after those personal best times have past.
While we're all familiar with goals needing to be attainable and actually do-able, I'd encourage athletes to think outside that box just a little. Somehow, I've been able to attain goals that I never, ever would have dreamed possible. So, my tip would be have "C" level, "B" level and "A" level goals. "C" goals would be reasonably attainable. "B" goals would be realized only with a perfect season of training with no setbacks. "A" goals would be way out there! Like...WAY out there. If you reach them, it's amazing. If you don't, there's always next season...or the next...or, even the next. I never, ever dreamed I could win a national championship in triathlon. But, it happened...somehow. #sograteful
I listen to my heart. I listen to what dreams I have. I use the knowledge and experience I have to judge my talents and opportunities to create my goal and then I put together a plan to execute my goal.
Once you set a goal, break it down into bite size steps and check off each step as you move toward your goal. For example, maybe your goal is to run a half marathon in 2016. If you have never run a 5k or 10k make that a step toward your goal of running a half marathon.
Let someone else know your goals! You will be more likely to reach your goals if you enlist someone to be accountable to.
Don't forget to make process goals that will help you reach your PR dreams! For example, commit to cross train twice a week or commit to getting 8 hours of sleep a night. Commit to eating better or drinking more water during the day. All these little goals contribute to you reaching your bigger goal- your race PR.
A goal is defined as “the result or achievement toward which effort is directed; aim; end.”
I like goals over resolutions because I want to do more than do something, I want to achieve something specific. When people make resolutions, I think it is great to jump start something new and exciting or even maybe start something that includes healthier living and decision making. However, that becomes just too generic for me. I see those “I am going to workout” or “I am going to eat healthier” … starting January 1, 2016. How can those things be measured? Does one salad in 2016 or one push up in 2016 count as eating healthier or doing a workout? For some maybe.
Set a goal or goals, but keep in mind … make them measurable … make it challenging … make it where at some point you wonder, CAN I DO IT? Create more than 1 goal … Put an “A” goal, a “B” goal, and “C” goal in there or even however many goals you want in there that you think your life allows you to set.
For me it is super important to know "WHY" I want to do something. I "WHY" factor is what is going to be the complete driving force into your everyday motivation. Once this part has been established I like to establish a plan on what I need to do to set myself up to reach the goal. Examples of this could be developing a detailed training plan, connecting with a coach, signing up for "C" and "B" races to help develop fitness for an "A" race, or reaching out to possible training partners. Having things written down on paper is just a game changer for me. It also may be helpful to share your goal(s) with others. This can help with accountability and also for others to understand your commitment (why you are spending countless hours in the gym or on trails and not at every happy hour).