Goal setting Archives - foultips.run

Setting Goals for the New Year

by Adolfo Salgueiro | Dec 31, 2024 | Article, List

By Coach Adolfo Salgueiro

May 2025 grant you countless, injury-free miles and new PRs in all your distances!!

As we stand on the edge of 2024, with a brand-new year in plain sight, it is the perfect time to reflect on what it was, what it could have been, and what we want 2025 to be. The perfect time to set our running goals for the year ahead is now. Just like a blank canvas waiting for Salvador Dalí to create another masterpiece, 2025 offers us the opportunity to lay down our aspirations and ambitions, both in our personal and running lives.

A brand new canva to set up your goals and execute the plan to achive them (Photo: Bertelli Fotografia, Pexels)

It’s easy to fall into the trap of procrastination, telling ourselves we\’ll think of that after the holidays. Then, before we know it, September and October creep up on us, and we find ourselves looking back at a year filled with missed opportunities. So, act as soon as you are done reading this post.

And sure, life gets in the way many times, actually, most of the time. But if we have a clear, set goal in front of us, we can make the necessary adjustments to keep moving forward and still achieve it.

Setting running goals is not just about numbers; it\’s about creating the framework to keep us motivated and focused throughout the year. Each goal serves as a stepping stone toward personal growth, whether that means achieving a new personal best, running a specific distance, or simply enjoying the process a bit more.

As we embark on this journey, remember that your goals should be tailored to your unique running experience and aspirations. You can\’t (or shouldn\’t) run a marathon to please someone else. Your goals should challenge you and only you, but also remain realistic and attainable.

If you haven\’t set up your running goals for 2025 yet, here are some ideas to consider. Consider applying #1 and then choosing four more to get you started. You may adjust as the year moves along.

10 Running Goals to Consider for 2025

1. Get More Sleep – Prioritize 7-8 hours of quality sleep each night to enhance recovery and performance. Sleep is a crucial pillar of athletic success.

2. Set a Mileage Goal – Aim for a predetermined number of miles for the year, like 1000 or 1500. Break it down into manageable monthly or weekly targets.

3. One More Day of Activity – Add another day of running or cross-training to your weekly routine. This can help increase your stamina and fitness without overwhelming you.

4. Strength Training – Incorporate strength training sessions into your weekly routine to build muscle and prevent injuries. A strong body supports better running performance.

5. Specific Distance PR – Choose one distance where you want to set a personal record. Focus your training on either a familiar distance or venture into the unknown for a new challenge.

6. Improve Your Easy Runs – Embrace the easy days as a chance to recover and build endurance. As counterintuitive as it sounds, running slow on easy days will ultimately help you run faster.

7. Keep a Running Log – Maintain a log of your physical activity. Including mileage, pace, effort and feelings. This will help you track progress and identify patterns.

8. Read at least one running book – Knowledge about our sport is always a good idea. Choose at least one book on the subject and learn its history, science, and iconic athletes, or get inspired.

9. Register for your next race right away – There is nothing like putting down some money on a race registration to have a specific goal towards which to work. Don\’t delay!

10. Commit to having more fun – Sure, we all want to improve all the time, but when stops being fun, eventually you will stop. Remember your paycheck and your family\’s love is not determined by your marathon PR. Enjoy the journey.

Any additions? Let me know by leaving a comment below.

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The Changing Landscape of Running as We Age

by Adolfo Salgueiro | Feb 13, 2024 | Article, Reflection

By Coach Adolfo Salgueiro

A moment creeps into our lives when we realize we cannot perform at the level we are accustomed. A point where we cannot keep up with our kids. A point when we need to ask a teenager to assist with our technology queries. A point when we figure out the pace we ran in our 20s, 30s, or 40s is no longer available to us. Accepting it is not a sign of defeat but of maturity.

Age-group racing may be a great opportunity to keep your competitive juices alive (Photo Pexels)

In his pivotal essay Stages of Life, Swiss psychiatrist and psychoanalyst Carl Gustav Jung (1875-1961), stated that “we cannot live the afternoon of life according to the program of life\’s morning, for what was great in the morning will be little at evening and what in the morning was true, at evening will have become a lie.”

Right on the money. Adjust or perish.

It is a matter of perspective. For those who started running and competing in their 50s, 60s, or later, it is not uncommon to continue getting better. Since there is no earlier record to compare, and they are expanding their physical and cardiovascular condition, setting a lifetime marathon PR at 65 is achievable. A different matter is when you set up that marathon PR in your 20s or 30s and no longer can match that physical output at 65.

If competition and progress are important to keep running, accepting the inevitable process of aging is essential. Dividing age groups every 5 years is arbitrary, sure. There is no scientific reason determining a 56-year-old cannot do what a 55-year-old can. But I do believe it is a God-sent system to reframe our expectations, our PRs, and remain improving within a segment of our lives. It is about picking up a battle with someone our own age and having a realistic chance to succeed.

There is a meme stating that age is nothing more than a better chance to qualify for the Boston Marathon. Bill Rodgers, the legendary lifetime runner and 4-time champion in both Boston and New York, puts it this way: “Every five years, everything changes. Hitting a new age group—It’s a fresh new world. We all have a wonderful opportunity, again.”

The fact is that as we age, we transit through life events that will inevitably force adaptations in our lives. Women go through menopause. You may have experienced broken limbs, heart conditions, diabetes, Parkinson\’s, or one of so many other conditions that tend to happen the longer you remain alive. They are physical and mental challenges to reckon with which will impact your physical output. So, accept your reality, don’t compare, and continue moving forward.

The way I’ve adjusted to running in my 50s after starting in my teens is as follows. I recommend you consider it.

Running as we age

– Reset your PRs: Choose if you will do so every 5, 10 years or after a life event. Make sure improvement is feasible, so frustration and depression won’t set in.

– Adjust volume and pace: Since your value as a person, or as a runner, is not based on miles per week or minutes per mile, figure out what is the most you can do without going overboard. It will be less and less as you age. Accept it or consider retiring.

– Set new goals: You may still brag about your all-time marathon PR despite knowing it won’t be broken. Understanding what’s the best you now, and going for it, will assist in keeping that fire alive.

– Set non-timed-based goals: Times are getting slower as we put more effort, so why don’t we better set goals based on different parameters? Running 1000 miles per year is a popular one.

– Embrace Age-Group Competition: Want it or not, you will be paired with runners your own age. Make the best of it. Choose your new rivals for friendly competition and/or bragging rights.

– Let your running tell stories: Running a sub-50 10K at 50? Completing my 10th marathon before age XX. Becoming an ultramarathoner in my 60s. Participating in XX races during the calendar year. Find your story.

Writer and lifetime runner Jonathan Beverly puts it this way: “If you don’t reset, your PRs and you adjust volume and speed as your age, eventually, your body will drop back to zero and force you to restart from scratch. So, you decide.” Sound advice.

And to that reader in his/her 20s or 30s who may think they’re invincible and this post is only for old farts: be aware that if you want to become a lifetime runner, you better get your best performances out of the way now, because in the blink of an eye, you will realize you can’t compare today’s performances with what they will be in 20 or 30 years.

Any thoughts? Let me know in the comment box below.

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Running Resolutions for 2024

by Adolfo Salgueiro | Jan 2, 2024 | Article, List, Reflection

By Coach Adolfo Salgueiro

May 2024 bring you countless injury-free miles and PRs in all your distances.

As a brand new year appears into our calendars, with 52 weekends primed for long runs with friends, six Abbott Marathon Majors to be completed by some of the runners we know, if not ourselves, and countless races in all distances anticipating for us to register; it comes that time to figure out what we want to paint on that virgin canvas so 10 or 12 months from now, we are not regretting a wasted running year.

Improving your sleep will help you in more ways than a PR or a BQ (Photo: Ketut Subiyanto, Pexels)

Your 2024 running goals should be set in an individual and feasible fashion. It is about what Is realistic for you and what you alone are willing and able to do. Running a sub-3 marathon if you’ve never gone sub-4 is not impossible but it may be a recipe for disappointment or injury for most runners. Improving 10 minutes in your half marathon or 5K PR may be achievable but depending on where you stand. Going from a 2:40 half to a 2:30 one is one thing. Improving the same 10 minutes in 5K if your PR is 22 would make you a world-record holder. So, let’s be realistic about our goals.

If you haven’t thought about it yet, here are eight quick ideas for you to consider before we get too deep into the year. This way you can hit the ground running:

1. 1000 Miles: A feasible distance for any consistent runner. It only requires 4.8 miles a day, four times a week during 50 of the 52 weeks of the year. If you already run 1000 every year, then set your sights on 1500, or 2000.

2. Choose your goal race, now: Not just select it, register for it, and let everybody know. Set up a road map so you’ll know how to get from where you are to where you want to be and to be there in time. It doesn’t guarantee you’ll succeed, but it will put success within your reach.

3. Pick up one PR to set: Sure, we want them all, but a 5K and a marathon are two different animals and requires separate training plans. So, pick one distance where to focus and make sure everything you do is in service of that specific goal.

4. Upgrade your sleep: Sleep is better for restoration than your entire recovery toolkit multiplied by three. Be initiative-taking and intentional about it. Make sleeping a priority in your everyday life. Its benefits will go beyond a PR or a BQ.

Don’t let streght training be the neglected aspect of your running (Photo Andrea Piaquadio, Pexels)

5. Strength training: For every mile you run, you’re pounding your musculoskeletal system with 3-5 times your weight, about 800-900 times per leg. If you don’t prepare your bones, muscles, tendons, and ligaments for such a vicious workload, they will inevitably break down. Translation: You will get injured.

6. Don’t just run: The constant percussion this sport places on our bodies requires us scheduling time to repair and restore, more of it as we age. Incorporating one or two days a week of yoga, swimming, Pilates, biking, elliptical or any other non-impact exercise will make you a more resilient runner.

7. Keep a running log: Beyond Garmin, Runkeeper or Strava and the slew worthless or irrelevant parameters they measure for us, writing down your daily activity either by hand or on a spreadsheet will noticeably improve your understanding of what you are doing. Give it a shot.

8. Learn about running: Knowledge is always an advantage. You can delve into the history of the sport, the science of what happens to your body when you run, or biographies of its greatest icons. Pick up one book or two and make sure you finish them before December 31st.

I hope these ideas assist you in shaping the running year to be. This way, come December, you can brag about your victories, PRs and improvements, instead of setting up for a 2025 in which to redeem yourself.

What are your running goals for 2024?

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The Power of Goal Setting

by Adolfo Salgueiro | Sep 5, 2023 | Article, Reflection, Science

By Coach Adolfo Salgueiro

When it comes to setting running goals, my experience is that there is nothing like having a race on the schedule. One where you have already registered, paid and let everyone in your running circle know about it. It is what keeps me with something to look towards during any period of the year, especially the tough times. It doesn’t matter if the race is in a month or a year down the road. That said, goal setting is way more than spending $35 in your next 5K race or ponying up a few hundred bucks on your next Marathon Major.

In the realm of sports psychology, extensive research has revealed the profound influence of goal setting on athletes. A prominent figure in this field is Dr. Edwin Locke, a psychology professor at the University of Maryland, whose studies have significantly contributed to our understanding of goal-setting theory. In Chapter 4 of \”The Runner\’s Brain\”, a book by Dr. Jeff Brown and Liz Neporent, the authors explore Dr. Locke’s research, shedding light on how setting goals can transform running performance.

This book is the source of this blog post. A good book well worth the money and time.

They identify four principles for goal setting:

Principle 1: Directed Attention – Goals serve as a compass, directing our attention towards specific aspects of our training. Whether it\’s completing a running loop in under an hour or improving pace, breathing, and form, setting goals sharpens our focus. Additionally, breaking down long-term goals into smaller milestones helps measure progress and brings a sense of achievement to our training.

Principle 2: Motivation – Goals provide the driving force that keeps us pushing forward. When we have a clear objective to work towards, we are more likely to stay enthusiastic and engaged throughout the training process. The pursuit of our goals gives us a purpose and ignites the determination needed to overcome challenges.

Principle 3: Celebrating Success – Viewing our efforts as a series of failures can be demoralizing. Setting long-term goals allows us to establish checkpoints along the way, creating multiple opportunities for success. Celebrating these smaller achievements transforms the feeling of missing the mark into a string of mini triumphs, boosting our confidence and motivation.

Principle 4: Continuous Learning – Goal setting propels us into the learning zone. It encourages us to explore new resources, equipment, and strategies to achieve our desired outcomes. As we seek innovative approaches, we develop new skills and expand our knowledge. Embracing new experiences and novel approaches improves our abilities and stimulates our brains, preparing us for future goals.

Now, as in everything in life, we must set limits. While goal setting plays a pivotal role in not just feeling like but becoming a successful runner, it is crucial to establish balance. Research suggests we should avoid an overemphasis on goals or setting unattainable targets, as they can lead to anxiety and a decline in self-assurance. Resilience and the ability to manage disappointment are integral to the goal-setting process.

We should also include backup goals in our training and recognize our achievements at various levels so you may stay motivated and derive satisfaction from our efforts. Remember, goal setting should be complemented by an appreciation of the journey, listening to your body, and finding joy in the process. When it is no longer fun, you will either stop running or burn out.

In conclusion: goal setting is not New Age mumbo-jumbo; it is a science-backed practice that may enhance your running performance if approached correctly. By embracing it, runners can unlock their full potential and achieve their best while maximizing the benefits of their training.

Join the conversation by commenting in the text box below and share your thoughts on goal setting in running! Every step counts towards greatness.

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On Back Up Plans & Back Up Races

by Adolfo Salgueiro | Nov 9, 2021 | Article, Reflection

By Coach Adolfo Salgueiro

When set up to prepare for a race, we usually do so with a specific goal in mind. Maybe it is a PR. Maybe we want to go under a certain arbitrary round time like a Sub-4 marathon, a sub-1:45 half or a sub-50 10K. Maybe, given a certain personal issue, just finishing in one piece is the objective. They are all valid goals worth pursuing.

But life can and usually gets on the way of our perfect plans. Stars may not align on race day and then your car breaks down on the way to your race or there’s a traffic accident that makes you miss the start. Or it was too hot and humid, or you started too fast when you should have known better. It happens. So, what to do?

Sometimes, achieving goals B, C or D can still mean a successful race (Foto: Pexels)

It may sound obvious, but in the midst of the frustration, runners don’t know how to react and adjust. So I will spell it out in a direct manner: Set up A, B, C and even D goals for your races. And if your race doesn’t go as planned, sometimes it is good to have a back-up race to fall on to.

I follow a sub-elite runner in Instagram, who ran the recent Boston Marathon. In his post-race recap he said how his objectives kept changing throughout the race. His main goal was giving it his all to go sub-2:30, but as the miles went by, he realized this was not going to happen, so he decided to settle for a PR. In the 28th Km (17th mile), he suffered cramps that forced him to slow down. He ran some math in his head and realized he could still go Sub 2:40. At the end, 2:40:31 was his time. His final assessment was that despite not accomplish any of his preset goals, he wasn’t upset because he gave it all he had for the day. And he also knows this is not his last race.

This is the epitome of setting up multiple goals and completing a solid race despite facing multiple obstacles throughout. It is about learning to face and overcome those issues on the fly. It is about conquering what we are unable to control and yet, conquering those obstacles.

Just as it happens with the performance in a single competition, there are times that even the best prepared runners, or Goals R, S and T can’t cover a disappointment. When that happens, embrace the failure, learn your lessons, and move on to, or set up, your back-up race.

Back Up Races

It is not only a bad race that needs redemption. Sometimes circumstances beyond your control get in the way and derail your plans in a catastrophic manner. A second chance to perform is what will save the time, effort, money, and emotion you have invested in your training.

A few weeks ago, one of my trainees was on the plane to the Berlin Marathon. Door closed. Seatbelt fastened. Pre-flight instructional video played. But then… just like that… they kicked everyone out of the plane. The flight was cancelled. The only alternative given by the airline would put him in Berlin on Saturday at 5PM, with barely any time to pick up his bib and rest to make it to the starting line.

Make sure you live to race anothe day, by being smart before you tackle the marathon agian, after a debacle. (Photo: Pexels)

This runner was lucky enough that had enter several Marathon Major lotteries and hit two of them. So, despite the frustration, at least he had Chicago, two weeks later. The plan had been to push in Berlin and coast for fun in Chicago. Now, the plan is to push in Chicago, even though the taper was extended to 4 weeks. Notwithstanding the disaster, he was able to put his training to effective use and ran 3:24. Below his expectations but solid enough for his abilities and given the circumstances.

Even though having two marathons lined up worked for this runner, this time, it was circumstantial. Having a marathon to fall onto is not necessarily the best strategy. A marathon requires a level of commitment and effort that for most runners it requites just all you’ve got. So, having another marathon in store just in case, in a few weeks, may mess you up subconsciously and may alter your subconsciously because you know you have another race coming up, so you can play it safe, or run too fast and crash.

My recommendation is that if you need to pick another marathon because you missed your goal race, there are plenty or marathons to fall back to. You won’t lack for options, so you don’t need to plan ahead. But, if you had a crappy marathon and need to redeem yourself, be smart, recover properly and reassess where you are and where you want to be eventually before doing something foolish and getting hurt.

You can run multiple 5Ks to make up for a bad one. You can run another half marathon or two, or three, to make up for a bad race. The marathon is a different animal.

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