When it comes to boosting training motivation and unlocking your true athletic potential, pursuing a goal is the way to go—as long it’s a target tailored to your current fitness skill and ambitions.
The key is to set goals that are within your reach, yet challengeable. If your goal is too ambitious, you’re doubtless setting the stage for frustration and burnout, not to mention a painful injury. If the target is too small, then there will be no resolve to pursuit it.
If you’re currently running two to three times a week, aim for any of the below goals and you’ll become a stronger and better runner.
GOAL: Lose Weight
The more intense and longer you run, the more calories you’ll burn off. If you normally run continuously at steady pace for 30-minute, you could add some one-minute running boots interspersed with one-minute walking intervals and gradually increase your time to 45-minute to a full hour. Make sure to end the workout with a 10-minute walk to cool down. On recovery days, shoot for a full hour walking session.
GOAL: Run Consistently For a Month
Going for a couple of runs around the block every now and then is a permanent invitation for soreness and mediocre running performance. To get the best out of your training program, you need to be doing the activity on a consistent basis. Therefore, make sure to schedule, at least, three workouts on your weekly planner, such as, run for 45-minute on Monday and Thursday; do an interval session on Tuesday; and do a long run on Saturday.
GOAL: Double Your Long
Long runs improve endurance levels, burn colossal amounts of fat, and make you a better and more sufficient runner. In addition, long runs are the ideal training strategy for working on and developing proper form and boosting energy economy. On your next weekend run, slower than your normal 5K pace by two to three minutes per mile, and increase the distance of your run by two to three miles. Keep the pattern until you’re able to run continuously for more than 12-mile without much huffing and puffing. During recovery weekend, run half the distance of your last long run.
GOAL: Run Your first Race
Having a competitive spirit brings meaning to every workout. Participating in races and local competitions is the surest way for finding purpose and boosting motivation for the long haul. No one wants to be the last of the pack. To properly prepare for the competition, start by increasing the length of your run until you can comfortably cover the race distance.
After that, get your running watch and start running parts of the course at a faster pace, especially the more challenging segments of the competition. Racing for the first time is about immersing yourself into the experience; it’s not about winning or hitting a new personal record; so don’t take it too seriously or you’ll end up hurting yourself.
About the Author: David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
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