Outcome vs Process Goals

Have you heard about SMART (specific, measurable, achievable, relevant, time bound) goals? That’s usually all you hear about this time of year! Of course it’s important for your goals to be SMART, or smart, for that matter!

boutcome vs process

What about outcome vs process goals?

Outcome Goals
Outcome goals are the end result you’re looking for. They’re proverbial marathon, not the sprint! Examples of Outcome goals:

  1. Run a PR at __________ distance
  2. Run a faster 5k
  3. Run without walking breaks

Outcome goals motivate us in a big way. The problem with outcome goals? They are usually things we don’t have total control over. We’ve all trained hard for a particular race or distance only to come up short on race day. That’s why runners say that you never know what race day will hand you. That’s why we try to train for the things we think race day will hand us, but we’ve all had races where unexpected things went wrong that no amount of training could have prepared us for.

Process Goals
This is exactly where process goals come in. These are goals that we can control.

Let’s take the outcome goal of running a particular race without taking walking breaks. The process goals are relatively simple:

  • Start with organized run/walk intervals
  • Gradually begin to increase your run interval and shorten your walk interval
  • Practice running shorter distances with no walk breaks at all when you think you’re ready
  • Gradually begin to increase your runs with no walking until you know you can run the distance without walking
  • Give yourself peace of mind by going further than the race distance (depending on how long it is, there is the law of diminishing returns, so if you’re training for a marathon, running beyond that distance opens you up to injury or illness — although there are those that swear by always running longer than the race distance)

There could be a lot of other process goals in that list: hire a coach; find a training plan that suits your desired outcome; make sure you have a solid base before training for your race; do running drills; strength train; make sure you work in rest days; make sure you leave yourself extra training time in case of injury or illness.

By now you’re probably thinking of some outcome goals for 2021, and what process goals will move you towards that outcome.

I admit I’ve struggled with enjoying the journey sometimes. I love to tick things off a list though! I look forward to exploring outcome goals vs process goals more. — Chocolaterunsjudy

Final Thoughts
We hear all the time that it’s the journey, not the destination. Of course outcomes are fantastic when we achieve them, but they can be oh-so-elusive, too.

There is a lot of satisfaction — and ease of mind! — in ticking off all your process goals. You will know that you did your very best. You will feel proud of every step you took towards your goal. You will feel a sense of accomplishment, whether or not you manage to meet your outcome goal.

ICYMI: I’ve covered Who & What in the Yin Yoga FAQ; now it’s time to explain when you should practice, which you’ll here.  If you have a question, drop it in the comments and I’ll cover it — eventually!

What outcome goals are you working on?

Have you thought about the process goals you need to complete to achieve your outcome goal? 

Or would you rather not think and just run? 


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.


The real victory . . .

. . . was to keep on keeping on


Victory: achievement of mastery or success in a struggle or endeavor against odds or difficulties

Today’s word prompt got me to thinking: is the real victory the PR, or is it the journey to that PR?

If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high, but so are the rewards. — Paul Bryant

The Price IS high
I have written about this before — about whether to challenge yourself or play it safe. I think there’s a time for both. Yes, it’s easy to injure yourself by pushing too hard, but the rewards from challenging yourself are high, too.

I think the true victory comes in challenging yourself, but not at the cost of ignoring what your body is telling you. Become too afraid of failing and you become stuck. Become too fearless and victories can be snatched away right when they seem within your grasp.

Failure seldom stops you. What stops you is the fear of failure.
— Jack Lemmon

I will admit that doing things that make me afraid can absolutely stop me — sometimes. And sometimes I’ve tried things, and failed, and realized that that was something I didn’t enjoy. Victory can also be enjoying what you do, not doing it because other people recommend it or enjoy it.

Satisfaction lies in the effort, not in the attainment; full effort is full victory.
— Mahatma Ghandi

Being satisfied with journey
Ah, now this one is a tough nut to crack. But it’s an important nut, too. Here’s the thing, though: if you’re not satisified with your journey, no PR is going to satisfy you for long. PRs are fleeting, and often there’s a let down afterwards  — those post-race blues — when  how you thought you would feel doesn’t match up with how you actually feel.

A “is that all there is?” feeling.

Some, no doubt, expected me to write about the victory of my latest PR (you can read about that here). Instead, I would argue that that PR was the product of (mostly) enjoying the journey. The aches, the fatigue, the bad races, the bad weather, the family stresses . . . no, I don’t really enjoy that. But they are all part of the journey, and it’s a journey that motivates me to lace up and get out there most days.

To do all the boring work: the foam rolling, the stretching, the prehab or rehab exercises — all the things that help me to continue on my running journey. To watch what I eat, most of the time, because it isn’t fun when your running clothes don’t fit or carrying around a bag of kitty litter (that would be the 40 lbs I’ve lost . . . several times).

The real victory was to keep on keeping on, knowing that someday, yes, it would pay off. Knowing that when it didn’t pay off, it was just one more rung in a ladder I need to climb to keep improving as a runner.

The real victory is the journey to the finish line, not the finish time.
— Judy @ Chocolaterunsjudy


Deb Runs

Tell me in the comments:

What do you see as a victory?

What do you consider your latest victory?

Can you find joy in your journey?