Set yourself a fitness goal and stick to it

“What goal-setting does is make you more aware of the standard of what you can achieve,” says Andy Lane, Professor of Sport Psychology at the University of Wolverhampton. “Goal-setting is great because it activates your energy levels.” 

It’s something we experience in life all the time, whether it’s doing an activity such as vacuuming the front room every Monday, or – when it comes to running something like a 10k (6.2 miles) – creating a training programme with all the elements you’ll need to achieve that target. 

“The greater knowledge you have about a task, the more specific you can be,” Lane says. “So when you’re a novice, it doesn’t pay to be too specific.” By that he means that if you’ve targeted, let’s say, a local Parkrun, a good goal would be to learn from the run and decide which elements you can utilise to improve your overall fitness levels.

When you set specific times or performances, it can lead to disappointment and demotivation – exactly the reverse of what we’re looking for. 

It’s something Mike Gratton, who won the London Marathon back in 1983 and now offers one-to-one coaching, does today. “I am a performance-orientated runner, but I recognise that for most it is a weekly chance to be part of something healthy and worthwhile,” he says in reference to his weekly Parkrun.  

He’s re-set his goals to make them more health-oriented after suffering a stroke a few years back. “In my last run, I started halfway back from the front line then, after 100 metres, I had to walk for some minutes as the route narrowed. Those in the know went on a parallel path.

“After half a mile or so, I caught the runner who was pacing those hoping to run 34 minutes and, rather than be annoyed, I tried to see how many pacers I could catch.”

For Gratton, running goals are important, but his focus can easily be applied to any fitness goal, whether that’s discovering the benefits of going to the gym or perhaps deciding it’s time to start playing tennis.  

Goal-setting is all about understanding who you are and what you want. We can all apply that to everyday life, but it’s also hugely relevant to our fitness and sporting goals.

“I’ve run 547 Parkruns so I know what I can run,” explains Lane. “I also know that when other factors come into play – like the weather, for instance – I know I can’t be too specific, and I must adjust my goals accordingly.

So, rather than say I’m going to run 18 minutes, which is my best, I have a goal that says I’m as fast and as efficient as possible for that day and if it’s quicker, then great, or equally, if it’s a bit slower because of the wind or rain, that’s fine as well.” 

It’s a sentiment Hughes agrees with. He told Sky Sports: “It depends how I am feeling and, if I know I am in good shape, I just write down a time and I use that time as a target. I don’t care about winning as long as I execute the plan.” 

The coaching team at Asics have these suggestions for you: 

Specific. Pick a specific goal that you can really focus on, such as running in a Parkrun or perhaps a British Masters Championships event. 

Measurable. Work out how you’re going to track your improvement. Will that be two or three times a week, or are you looking for something more specific, such as 30 miles a week? 

Achievable. Your goal should be the right balance between challenging and achievable. It should not be something you can achieve within a couple of weeks or be unrealistic. 

Relevant. When setting fitness goals, choose something that’s relevant to you. It doesn’t have to be related to pace or distance. For example, it could be something as simple as getting up early and going for a run or walk twice a week before work. 

Time-based. A top tip when setting fitness goals as a beginner is to give yourself a deadline to meet your target. That sense of urgency provides extra motivation and gives you an incentive to really push yourself.