A new year is all about new goals, right? Or maybe it’s just about the same goals but in a new year. Once you set those goals — how do you reach them? There’s lots of talk about SMART goals (Specific, Measurable, Achievable, Realistic, Time-bound).
I think the secret to your goals is even easier: baby steps.
Take baby steps
You heard me: break your goal down into very small steps. Once you’ve done that, if you’re still having trouble working towards your goal, it just means your steps aren’t small enough. You need to break them down even more.
Let’s break down a race goal
Of course you’ll train differently for a 5k than you would for a marathon, but the basic steps to carry you to your goal are the same:
- Pick a race and register for it.
- If your race involves travel, book those plane tickets and make the hotel reservations. Early. Earlier than you think you need to do. I like to make sure my hotel has a refrigerator and microwave for those early race morning breakfasts (and leftovers!).
- Get fitted for the proper shoes.
- Either hire a coach or find a training plan (online, in a magazine, in a book, make your own).
- Figure out when you have to start training for the race. I like to add in a couple of extra weeks to my training plan — life happens.
- Put all the workouts on your calendar. This could be a digital calendar or a physical calendar — or both! Share with training buddies or significant others so they know when you will be available (or unavailable).
- Also put any big events you’re aware of during your training period on your calendar. Think about how that event will effect your training. Decide how you’ll juggle the event with your training.
- Make sure to book support appointments in advance: massages, chiropractic, fitness trainer.
- Will you need a fresh pair of running shoes before the race? When will you buy them? Don’t wait til the last minute only to find out they’re not available in your size!
- Test out your shoe, clothing, accessories like fuel belts or hydration vests, nutrition (if necessary), and hydration choices on your long (or longer, if the race is a shorter distance) runs.
- Test out your pre-and post run meals on your long runs. If you’re traveling, look to see if you’ll be able to get similar meals near where you’re staying. What will you do if there are no tried and true options for you at local restaurants? If you’re staying local and you want to eat at a particular restaurant, consider making a reservation for that pre-race meal.
- As the race nears, decide on your goals: finish with a smile on your face, run with a friend, crush a PR, enjoy the views? It’s your race, but knowing what you want out of it going into it can help you have a good time.
There are so many decisions that can go into a race, especially if you’re traveling for that race. There are so many steps to training. It can seem overwhelming in the beginning. Breaking down a large goal into easily doable steps will make it seem more doable, less frightening.
Breaking down a large goal into easily doable steps will take out so much of the pre-race anxiety and get you to the starting line feeling prepared. — Chocolaterunsjudy
Final thoughts: It works for all goals
Breaking a large goal into baby steps is the trick for reaching any goal: running, weight loss, career, getting stronger, getting more flexible. You name it and you can baby step your way to it.
Do you make goals and then never think about how to get to them? How does that make you feel?
What baby steps would you add to training for a race?
What are your goals — for 2020, for this month, this week? Please share!
Linking up with Zenaida Arroyo and Kim @ Kookyrunner
This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup
Chocolaterunsjudy 
Such a good list, Judy! When I started out with running, I think my biggest mistake was not having any training plan. I just went running and then registered for a marathon, without any clue of what kind of training that distance really needs. So your 4th point really speaks to me: find a coach or get a training plan.
For 2020, I have registered for a few races – in fact, I have a 10k race coming up this Sunday! My first one in South Africa.
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Oh, I most definitely didn’t know what I was doing training for my first half. I thought I did, of course. I think the first time is just always difficult to figure out.
Wow, you really hit the ground running! So excited to hear about your race experience.
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I would add flexibility. Things don’t always go as planned. Injuries. Weather. Etc. You always need a plan B.
If you are a beginner, you probably do need to do all that you mentioned. Experienced runners most get lax. Or maybe it’s just me.
As I’ve posted. I don’t do goals. But I am a planner. So there are things I’d like to do this year.
De-clutter my house.
Get rid of my foot pain.
Be happy.
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Flexibility was mentioned in adding a few weeks to the plan, because yes, life happens!
Getting rid of pain is a good thing, for sure. I’m doing a LOT of decluttering this year. It seems endless.
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Actually what I meant was flexibility in your Goals not in your training. In other words, you may have wanted to PR or finish at a certain time but things happen. Your goal may change to just finish with zero time goals.
And yes, de-cluttering is endless.
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Very true. That’s why always recommend having more than one goal — and at least one that has nothing to do with time.
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That’s a lot of thinking! I’m so much more impulsive–sometimes I just decide to go for it! It’s funny how we are all different. I think I”m more like Darlene. LOL
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LOL. I’m impulsive as you can tell.
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Being different is what makes the world go round—otherwise it would be a boring place.
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Yes – So important that the goals be SMART goals! I think that’s a key reason why some people fail at certain goals.
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So true, Kim.
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I love the checklist you’ve got! I’m doing an ultra trail and I’ve taken care of the training aspects of it, but not all the other stuff, like travel, bookings, booking physio, etc! Thanks for sharing 🙂 I’ll be using this.
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I still need to do some booking stuff for my half in June. It seems so long away but it really isn’t!
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Great list, very thorough. I can’t think of anything you missed. Obviously I’ve had to be a massive planner to be so close to my goal of a half marathon in all 50 states (3 states left!).
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I still have so many states to do, but that’s because I really spend some time in wherever we go.
You always find such great halfs!
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Very true! Breaking things that seem overwhelming into little steps really does help. I think that’s what I love about a good training plan. All I need to do is think about one week at a time and trust that the plan will get me there in the end.
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I did love having a coach to do the thinking for me — although I like mapping it all out too.
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I’m pretty spontaneous, but I definitely need to do some planning to make all those last-minute things pan out.Since I do a lot of races, I always have to have a rough idea of when my long runs (for marathon training) will fit in….that’s always a fun challenge seeing how all the things come together.
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Obviously, I tend to be a planner. 🙂 Sometimes you have to plan ahead or you have nowhere to stay!
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Yep, all about the baby steps and the little things here too
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Good points here as always. My running plans are to enjoy and relax during my training to not do London Marathon, to run around the No 11 bus route in May, and once I’ve got my Canal Canter marathon out of the way, spend six months getting properly strong.
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“my training to not do London Marathon”, LOL!
Getting strong is always a goal, but I won’t lie, running and yoga tends to take precedence.
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De[ending on the goal, I usually do take small achievable steps to reach my goal. Sometimes it feels like 2 steps forward and one step back. Such is life!
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Yup, nothing is a smooth journey. In fact, I think the best “times” happen when it’s been a challenge to get to the race.
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Great tips! I make goals, and I’m usually decent at making them happen. However, this is a great way to make things happen when you need a little extra assistance!
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It’s easy to see that you’re really goal-driven.
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I love the idea of breaking down your goal into doable steps. Flexibility is key because you never know what is going to happen.
Thanks for linking up with us!
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Yup, life happens & it pays to be flexible.
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