Goal Setting for the Runner

Goal setting for performance enhancement is extremely powerful, provided that it’s correctly implemented. As Abraham Lincoln once put it, “A goal properly set is halfway reached.” In other words, identifying goals or convincing people that goals are important is usually not the problem; rather it’s getting people to set the right kind of goals. Goal-setting research, including key theories and psychological effects, as well as specific recommendations for marathon runners and sprinters will be addressed here to assist these athletes in goal implementation.

A characteristic common to all effective goals is to provide direction and enhance motivation. Goals may be defined as subjective or objective as well as categorized into process, performance, or outcome goals. These goal subdivisions have a purpose, and the key is to know when to focus on each type of goal because the different types may be more or less effective at different times.

The distinguishing factor between subjective and objective goals is the extent of measurability. Subjective goals are general statements of intent, and therefore, are less measurable and vaguer than their objective counterpart. “I want to do well” is a typical example of a subjective goal and this type of goal is often used by athletes. In contrast, objective goals focus on “attaining a specific standard of proficiency on a task, usually within a specified time.” Attempting to run a specific distance in a certain amount of time would qualify as an objective goal. In saying that, results from research indicate that setting specific goals rather than general goals further enhances performance. Even still, the importance of subjective goals shouldn’t be overlooked as these goals may provide direction for formulating specific day-to-day behaviours.

On the other hand, when addressing outcome, performance and process goals, runners should prioritize the importance of each of these ‘fundamental goal concepts’ in this order, paying particular attention to the process of skill execution over the result or outcome. In this way, the runner would be directing attention to task-relevant cues that are substantially more controllable than the speed and ability of an opponent.

Performance goals are the middle-ground, where the emphasis is placed on achieving standards based on one’s previous performance. However, “under special circumstances, too much emphasis on a specific performance goal (e.g., running a personal-best 5-minute mile) can create anxiety; although this is still less likely to occur than if it were an outcome goal.” In essence, runners focusing more on mechanics of movement (process) and achieving a personal best (performance) attend more to factors in their control; thereby optimizing the chances of achieving a less controllable outcome goal.

The process whereby goals lead to changes in psychological factors which then influence performance is labelled the indirect thought process view. These changes in psychological factors through effective goal setting are beneficial and result in levels of anxiety reduction and increased confidence. Thus, process and performance goals are superior to outcome goals because the more personally controllable the goal, the more readily runners will take credit for their successes as indicative of increased ability; a prerequisite for elevating self-confidence.

Other psychological effects can be explained by a more researched direct mechanistic view, which holds that there are four ways that goals directly influence performance: by directing attention to important elements of the skill being performed, mobilizing performer efforts, prolonging performer persistence, and fostering the development of new learning strategies.

Regardless of why goal setting works, research indicates that goal setting is a behavioural technique that most definitely enhances performance – as evident from numerous studies, including meta-analysis.

In addition to psychological effects, a copious amount of recommendations for effective goal setting have been identified from research and practice. As previously noted, setting specific goals is more effective than 'do-your-best goals.' In other words, the goal should be stated in measurable and behavioural terms. For example, running a 5k in 20 minutes by increasing the frequency of running per week is a better goal than simply aiming to improve running speed. Furthermore, the goal should be moderately difficult (challenging) but realistic. There is no sense in setting a goal that requires little effort... because the runner will lose interest quickly. On the other hand, “goals that are too difficult to achieve can lead to frustration, reduced confidence, and poor performance.”

Also, short-term goals should be implemented along with long-term (or dream goals). Setting short-term goals in an ascending staircase fashion, where a series of short-term goal accomplishments (e.g., steps) complement the long-term objective (e.g., stair landing), is an effective strategy. For example, a runner may set progressively more difficult short-term goals concerning running distance, stride length, and nutritional adherence. The key is to understand that the combination of short and long-term goals has a significantly greater impact on sports performance than either type of goal individually.

All three goal categories (process, performance and outcome) are necessary for enhancing performance. Outcome goals are only detrimental to performance when overemphasized; otherwise, they enhance performance by providing direction and motivation.

On a different note, when considering the extraordinary amount of time devoted to preparation (up to tens of thousands of hours for the Olympics), in exchange for a fleeting moment of competition (less than 15 seconds for the 100 meter), runners should understand the significance and weight of setting practice goals as opposed to only focusing on competition goals. Furthermore, to aid with goal adherence, runners should record all their goals and place them where they would be easily seen and reminded. This type of strategy, along with other goal achievement strategies, will help map out how runners should go about reaching their goals.

Furthermore, flexibility should be built into the goal achievement strategies to allow for sudden changes or conflicts in scheduling. Individual personalities and motivations also need to be considered when setting goals. In particular, for low achievers: those low in hope, and outcome-oriented runners, these athletes need to continuously emphasize the importance of setting realistic process and performance goals. A strong deciding factor in achieving your goals is whether or not you commit to them. It goes without saying that a runner is likely to achieve the goal of a new personal best if he is motivated and persistent.

Finally, enlisting support from significant others during times of struggle may be helpful, as well as evaluating your goals by monitoring progress. A runner or may need to adjust a goal if it is not producing the desired effect.

The list of recommendations for goal setting is extensive. However, a quick way to remember the characteristic of effective goals is to use the acronym SMARTS, which stands for: specific, measurable, action-oriented, realistic, timely, and self-determined. These goal principles can be used as a foundation for any athlete in addition to both sprinters and marathon runners alike.