Here’s How to Set SMART Running Goals

Why and how to set SMART running goals? Setting SMART running goals make your training more effective. It will provide you with a sense of direction and progress, as well as a sense of accomplishment and pride. 

Maybe for 2021, you have decided to run more, lose weight, exercise more, and live a healthy and happy life. Learning to set SMART Goals will help you reach your health and fitness goals. Research has shown that your performance is directly linked to the goals you have achieved and the goals you are aspiring to.

It also helps to boost your running performances. As you achieve your goals, you will discover that your motivation and enjoyment rise. 

Read on to discover how to set SMART running goals and make 2021 the best year for you, your family, and your friends.

Also see: 12 Best Tips On How To Love Running

How to Set and Accomplish your SMART Running Goals?

How to Set SMART Running Goals
Here’s How to Set SMART Running Goals –

S.M.A.R.T’s goal-setting system is one of the most powerful tools that will help you to accomplish running goals. It has been widely used by trainers, business leaders, and teachers. 

Applying the S.M.A.R.T’s goal-setting system will help you define and reach your top performance targets. Wendy Osefo, professor at John Hopkins University, explained that setting goals helps you stay on track and motivated through every step of your journey.

The SMART method helps to set and achieve:

  1. Specific
  2. Measurable
  3. Attainable
  4. Relevant
  5. Time-bound running goals. 

Each element of a SMART system plays an essential role in the process of accomplishing your running goals.

  • Specific – Every achievement begins with clarity. Whatever you want to achieve, be very specific with your running goals. One of the reasons people fail to achieve their goals is because they express them very vaguely. For instance, you might say you want to run faster; however, this is a broad and unspecific goal. 

A specific goal will be “I want to improve my running time by five minutes.” Or if you hope to be in shape with running, you might set a particular objective to lose ten pounds within three months by running 4–5 days per week.

My running goal for 2021 is to run at least 932.1 miles or 1500 km. To accomplish this, I plan to run 62.2 miles (100 km) per month. I usually run three times per week. Being specific with my goals will help me stay motivated.

A specific goal motivates you to stay focused because you know which steps you need to take to accomplish it. As you get closer to your objectives, you get excited and inspired by your progress, so you will work even harder to get to that result you always wanted.

  • Measurable – break your goals down into steps required to get you closer to their achievement – steps you can measure. For example, running or exercising more is not a measurable goal, but running twice per week or walking four times a week for 20 minutes is measurable. As a result, you can check and measure your progress.

The crucial thing is to break your goals into easy, manageable steps, and stay focus to accomplish one at a time and then move to the next level.

For instance, if your goal is running to lose weight, you might choose to weigh yourself on a bodyweight scale once each week to see how you are doing.

  • Achievable – Reaching your goal will require honesty with yourself. Accomplishing your running goals will require you to push yourself outside of your comfort zone. To achieve what you have never had, you would have to do things you have never done before. Achieving your running goals will require discipline in going to the gym or running outside, even when you do not feel like going.

How do you figure out if your running goals are attainable? 

Review your previous running achievements or talk to a running coach, a running buddy to help and give you feedback and guidance.

  • Relevant – Your running goals must be meaningful to you; you must have a strong reason to do it. Ask yourself – what is your “WHY” for accomplishing your running goals: why do you want to achieve your running goals? 

For example, why do you want to lose weight or run faster? Maybe you want to run 5k and play with your grandkids? Perhaps you want to wear your favorite bikini this summer; whatever it is, it must be relevant enough to keep you motivated to keep going. 

The simple reason people fail at accomplishing their goals is that they pursue goals that the society or someone else sets for them. Decide on your own goals, and you will have enough drive and passion for pursuing them. Any goals you set must be yours.

  • Time-Sensitive – You must have a deadline or a timeframe for the accomplishment of your running goals. You must set a time limit because when you set deadlines, it will push you to move from planning to training, and to achieving your running goals. 

There is something called Parkinson’s Law that states that any amount of goals or work tends to expand to fill the time allotted for its completion. It is sometimes better to set very tight deadlines and discipline yourself to accomplish them.

For example, if you say, “I want to run a 5k run”, but you haven’t registered to a specific race, then there’s no sense of urgency for your goal. But if you choose a particular running race and say you want to run a 5k race on that specific date, then you can plan out a specific week-by-week program to reach that goal. 

Setting a deadline will keep you inspired and prevent you from skipping training.

To increase the likelihood of accomplishing your running goals, take time to consider each of the steps listed above. 

Setting and achieving your running goals can be very overwhelming, but following and applying a SMART goal method can be a good start. It will help you successfully outline and accomplish any goals you might have in any areas of your life: Running goals, Finance goals, health goals, and fitness goals. 

How to Set and Achieve your Running Goals the S.M.A.R.T. Way?  Check out this video to help you get started.

Setting Goals the S.M.A.R.T. Way – Adidas Runtastic

How to Set SMART Running Goals With Smart Goals Examples for Running

  • Register to run a race – Start today by entering a race; it can be 5k or 10k. Your ultimate goal should be to complete a race or marathon. For instance, you might say, “I want to complete the Toronto Island 5k race in September”. You will notice that it includes all the components of the SMART goal setting. Thus, it will increase your chances not only to complete your race but also to enjoy the process of training for your run.  
  • Get back in shape or lose weight through Running – Start by being specific on “why” you are running. Running to lose weight can be a great source of motivation. For instance, you want to be able to play with your kids or grandkids or want to enjoy life during summer. 

Also, be specific on how much weight you want to lose. For instance, I want to lose 10 pounds (16 kg) in 6 months. 

  • Measure your progress to see how you are doing and adjust if you need to. Once you know your reason for running, then decide how the steps that you should be taking to accomplish running goals— Are you looking for motivation to get started?

And finally, time-bond your running goals, it will help keep you motivated and keep going even If you do not feel like it. 

Also see: 10 Benefits of Running – What Does Running Do to Your Body – Science Backed

How to Set SMART Running Goals
Here’s How to Set SMART Running Goals –
  • Run to Support a Charity – Join something bigger than yourself by supporting your community or a charity. Running to support a charity will not only motivate you and but also will give you a sense of pride and accomplishment by raising money for the less fortunate.

Running for a charity will help you to reach your fitness and health goals as well as support your contribution goals. Remember, “The secret to living is giving.”

You can search for a local charity or start one to show your passion for contributing to make the world a better place. You can also check here for an idea of running-related charities that need your help.

  • Running for Personal Growth – Your running goals can also be to challenge yourself and reach your personal best. Regardless of your level of competitiveness, you might set running goals to improve your time, your distance, or train for a marathon. 

Use the SMART goal method to plan, train, and measure your progress. Observing your progress will be a beneficial source of motivation. Personal growth is one of the keys to happiness because when you are growing, you will feel alive.

Decide to go running at the same time of the day, and play the same type of music.

  • Adopting running as a lifestyle – Most people want to be able to run regularly. Your running goals might be to be able to run consistently. For instance, you might decide to run three times per week. Charles Duhigg, the author of The Power of Habit, observes when you make your running a habit, it will feel more comfortable and effortless.

Intrinsic reward helps make exercise a habit, research has shown. Also, consistent cues lead to creating neural pathways that will support and create a running routine a habit.


Decide today, no matter what time of year it is, and do not wait until January to start. Use the SMART goal method to reach your short-term and long-term running goals and live a better, healthier, and happier life.

Learning how to set SMART running goals is an excellent practice to re-evaluate your running goals throughout the year to keep growing not only as a beginner or seasoned runner but also as a human being.

Have you already tried setting SMART running goals?


Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

Recent Posts