Top 10 running goals for beginners

Your running goals can be anything that you like, but it is important that they are personal to you and relevant to your own training targets. Whether it’s simply running a set distance non-stop or entering your first race, as you progress through your goals, you will find that your motivation and also the enjoyment that you get from running will increase as you achieve more and more.

So, to help you get some ideas our team of experts have come up with ten running goals for beginners, to whet your appetite and get you started. Read on for some great positive targets to focus upon!

How to choose your running goals
The acronym 'SMART' is the easiest way to remember the criteria for choosing your running goals.

SMART stands for:

S = Specific. Make your running goals precise – i.e. make them say exactly what you mean. So rather than having a goal of ‘I want to run faster’, set a goal of ‘I want to run ten seconds per mile faster than during my last run’.

M = Measurable. You need to be able to prove that you’ve reached your run goals. Simply guessing that you’re running quicker is far less effective than measuring your improvement with a stopwatch.

A = Achievable. You must be able to achieve your running goals. Running in your local half marathon would be an achievable goal – but getting the world record probably isn’t!

R = Realistic. Bring common sense into your goals. ‘I want to improve my marathon time by one and a half hours this year’ is an extremely difficult target and unlikely to be very realistic. However, a goal of improving your marathon run time by a smaller margin is likely to be more realistic.

T = Time-related. This criterion really puts focus into your goal because you can then create a deadline to work towards. 'When I do this race next year, I want to run non-stop and improve my time’ is a good time-related goal.

The top 10 running goals
Now that you know the best criteria to use when choosing your running goals, check out our top ten running goals for beginners – which you can aim to follow no matter who you are!

• Run non-stop.
  Running continuously for a distance of more than a few hundred metres takes stamina, determination and training. Set yourself the goal of running non-stop over whatever distance you feel is a suitably challenging but achievable target. This could be to the end of the street, once around your block, or even a specific distance of several miles. Whatever distance you choose, build up gradually and reward yourself when you reach your runngoal.
• Run regularly.
  Regular running for beginners means finding the time to get out twice a week. Also, it is better to run twice a week every week, than to run five times one week and then do no running for the next three weeks. The key for your ‘run regularly’ goal is continuity, because not only are you successfully building running into your life, but you will also find that your running improves as your body adapts to the consistent training stimulus.
• Cover a specific running distance. Ask any seasoned runner and they will all be able to recount when they first ran one mile, got into double figures or hit their specific distance target. The time is immaterial; covering the distance is the target. Your goal might be to complete a mile or it could be more adventurous such as covering the marathon distance of 26.2 miles. Write your distance goal down so that you can see your goal coming closer and closer as your fitness improves and you can run further and further.
• Complete a race.
  Completing a race is the ultimate goal. It encompasses every aspect of the SMART acronym and will put total focus into your training, encouraging you to get out when the weather is less favourable and to keep going when it gets tough. Your race goal could be a local fun run or a mass-participation 5k or 10k – or maybe something a little out of the ordinary to get your competitive juices flowing, such as an unusual race over a non-standard distance.
• Lose weight through running.
  Your running goal doesn’t have to necessarily involve a specific running target. Many people take up running to get in shape, and weight loss is an excellent goal. You should set a safe amount to lose each week (which should be approximately 1kg) and calculate how long it should take you to reach your weight loss goal, always monitoring your progress by using scales – but don’t become a slave to them!

• Enjoy your running.
  This may sound like an unusual goal, but for some people running is purely a means to an end – for example, it can often simply be a medium to help their weight management. Running can be much, much more than that, though, and can supply you with many other things – from the huge variety of running opportunities in beautiful locations, to the challenge and achievement of finishing a race that you’ve trained hard for. To get the most out of your running, mix up your training routes, try off-road training, run with friends, enter a race or fun run and vary your distances – after which you’ll find that a whole new world of running enjoyment will open up before you!
• Run faster.
  Everyone likes to see improvements, and setting a personal best time at a race is a huge motivator. To help you realise your goal, record the target time that you want to achieve and over what race distance, and then create a strategy to progress towards your goal by following a structured training plan that includes race specific speed-work.
• Run for someone else.
  Charity running is massive in the UK, and a huge number of people start running or enter a race specifically because they want to raise money for a charity that is close to their hearts. Choose a charity that has a special meaning to you, because then when you are trying to raise sponsorship, your potential sponsors will see your passion and understand the reasons why you are raising money for a particular organisation.
• Run on and on and on!
  For many runners – particularly if they are not very competitive – the goal of being able to continue to run long-term is an excellent motivator. Realising this goal will require you to employ many strategies to ensure that you stay healthy and injury-free – including maintaining correct nutrition and hydration, paying attention to flexibility, doing resistance training, having sports massages, and taking appropriate rest. The best way to keep on running is to draw up a plan which details how and when you will factor in these elements to ensure that you’re there for the long haul. 
• Perform at your very best when running.
  This goal is for the more competitive runner and combines several of the above goals, including completing a race, running on and on and on, and running faster. To achieve this goal you have to be extremely dedicated and prepared to make running a real focal point of your life by doing consistent, quality training over a long period and including all the additional elements of an effective training programme.

Go for goal!
With a top ten like that, there’ll be no shortage of motivation when you next lace up your training shoes! Why not select a couple of goals so that you have a range of targets to aim for? For example, one might be more competitive, such as completing a race, while another could balance your competitive urges with something more community-based such as raising money for a local charity. Whatever targets you choose, you’re certain to add to your running experience – so go for goal today!