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Training and Racing
Effective Goal Setting: Choosing a Successful Approach
C.J. HallFor the Washington Running Report
Although goals and goal setting are popular facets of sport and sport performance, many well-intending athletes have been known to wonder aloud "I set a goal - what happened?" In my series of plain-English articles, the seeming mystery of goal achievement is solved in the interest of both avid and weekend competitors. By following a step-by-step process, readers can develop a sound process for setting and achieving goals.
A "Goal-den" Opportunity
Part one of a series on Effective Goal Setting and Goal Achievement
Goals. Does this word conjure up images of?
a) a topic that can consume an entire staff meeting
b) what soccer players score
c) distant visions
d) well-defined targets with specific plans for reaching them
If you chose answer "d," then you'll be interested in reading further (and likely interested even if you chose another answer). Many people set goals - "I want to run faster" - but don't get far on the journey to achievement, if they get started at all. Sometimes the mere thought of getting started is overwhelming. By following a few simple steps, you can draw a roadmap for your goal journey to help you a) get started, b) arrive at your goal in a timely fashion and, c) stay on the road when temptation pops up.
So pull out your pencils (with erasers) and let's get started!
For Whom Your Goal Tolls
So you have a goal in mind. Is the goal important to YOU, or is it a goal a well-meaning spouse/coach/teammate chose for you? Or is it someone else's goal that sounds good? A goal, and the desire to reach it, needs to come from within. Your family, coach, friends, etc., certainly can share in your goal journey and achievement, but set and pursue goals that are first and foremost important to YOU. Motivation rooted solely in making others happy quickly wanes when the going gets tough. However, motivation stemming from a personally rewarding goal is a powerful force. The road to goal achievement can be a long and bumpy one if you are not in the driver's seat so make sure your goals have value to YOU.
My Goal Is . . .
Decide on a statement that sums up your goal, like "I want to run faster." Reshape this statement with specifics. The more specific your goal, the easier it is to focus on it, put your energies into it, achieve it. Now create "stepping stone goals" to help you arrive at your goal in a measurable, reasonable amount of time and effort. Running newspapers, magazines, books, the internet, and running friends can provide a wealth of information on training, nutrition, race strategies, etc., to plan your stepping stone goals. The final result of this process might yield something like "I aim to improve my 5K time to 23:00 in 3 months. Here are my stepping stone goals. . . "
A Feasibility Study
Be realistic but challenging when setting goals. Both your goal and stepping stone goals should be challenging enough to hold your interest and test your mind and body, but not so far out of reach to necessitate a superhuman effort for success (if you are superhuman, then go for it!). Also consider whether additional participation, travel, equipment, fees, etc., will fit comfortably into your time and money budgets. A common scenario finds a goal seeker commencing on a goal journey with a flurry of activity, soon tiring of the drastic lifestyle change and lack of immediate results. Start moderately and consistently on your goal journey: gradually adapt your lifestyle until you establish a comfortable, enjoyable routine both mentally and physically. With this approach you will likely avoid physical injury and be less concerned with immediate results because you are enjoying the process, thus remaining on your journey. Next time we will cover the goal journey!
CJ Lockman Hall, M.A., is president of Positive Performance, a sport and exercise psychology consulting company. She writes for various publications, conducts interactive workshops and one- on-one training, and lectures on the wonderful world of the mental game. (301)309-3688 e-mail:CJ Hall.