A bit more background, SMART goals, and small victories

In the run-up (*pun not intended*) to starting the Born to Run module, I had mixed feelings of excitement and apprehension. I was enthusiastic about the prospect of training to run a marathon, but I was also secretly dreading the competition that I’d constructed in my head between myself and the others doing the module, without even knowing most of them, let alone going on a run with them!

It was around mid-June last year that it occurred to me I would need to start running ASAP, but summer was fast-approaching and the UK was set to experience an intense heatwave the following month. Finding the motivation to get out and run in the increasingly hot weather was not something that came easily to me, being a lover of the cold.

Mid-way through summer, I was persuaded by a friend to run the Bangor 10K on 3^rd October; I absent-mindedly signed up and almost immediately put the date of the race, along with any hopes of training to the back of my mind (which was my first rookie mistake). That was, of course, until the race was three weeks away, and I hadn’t even managed to put on some trainers and head outside! Needless to say, despite enjoying the race experience and being pleased with my 10K time all things considered, my newfound love for running was short-lived. I knew I needed to get out and start running in preparation for the module, but actually putting trainers to tarmac was a different matter entirely.

In the lecture on 27^th January (week 2), we were introduced to the concept of SMART (specific, measurable, attainable, relevant, time-bound) goal setting, and how we can apply this framework to construct our ultimate goal (the big one, i.e. the marathon) as well as smaller goals. Below you will see the SMART breakdown of my ultimate goal:

Clearly defined goals that can be measured, are within reach and have a set deadline are more likely to be reached in comparison to goals that are vague and casual in nature. For example, a person who says “I will lose 1 stone by the 1^st March this year” is much more likely to succeed in their weight loss than a person who simply says “I would like to lose weight”.

While I need to be constantly aware of my ultimate goal, having many smaller goals will ensure that I remain on track for success. If I successfully reach my smaller goals, and celebrate those small victories (which is an important thing to do, according to Amabile and Kramer, 2011), by way of positive reinforcement, I know I will eventually achieve what I set out to do from the very beginning.

From the first group run to the second, I saw an ever-so-slight increase in my pace and seeing this small improvement generated a feeling of pride and that itself became a positive reinforcer for me. Knowing that I have run just that little bit faster makes me eager to get outside and go for a run to see if I can do one better.

The group runs themselves have already proven beneficial for me, as I feel a lot more determined to run when I know others are running with me, compared to when I am running alone. There is plenty of research that shows my increased determination is not uncommon, as the presence of others alone tends to increase overall performance and this applies to many tasks, not just running.

As well as the group runs, I have also completed two long slow runs (LSRs) with a friend of mine who runs at a fairly similar pace to me. The first of these saw me complete my longest distance to date (6.87 miles / 11km) and the second saw another reinforcing increase in pace from the previous week. I believe that both of these small victories were brought about by the presence of my new running buddy, the benefits of whom are numerous.

On a closing note, I am feeling positive about the weeks of training that lie ahead. I know there are challenges I have yet to face, but by maintaining the positive mindset, keeping the ultimate goal in mind and celebrating my small victories, I can do this.

I am a marathoner, after all.

“When you continuously compete with others, you become bitter, but when you continuously compete with yourself, you become better”

Marie Blanchard

References

Amabile, T. M., & Kramer, S. J. (2011). The power of small wins. Harvard Business Review, 89(5), 70-80.

Bjerke, M. B., & Renger, R. (2017). Being smart about writing SMART objectives. Evaluation and program planning, 61, 125-127.

Carnes, A. J., & Mahoney, S. E. (2016). Cohesion is Associated with Perceived Exertion and Enjoyment during Group Running. Journal of Exercise Physiology Online, 19(6).