Running Goals For Beginners in [2023]

Another year has begun.

Another year of hope, joy and accomplishment

Dust off your running shoes and hit the road.

It is time for goal setting or rather SMART Goal Setting.

I know how hard it is for a beginner to set any kind of goals.

So, I’ve specifically targeted this post for beginners.

I sincerely hope that this post steers your in the right direction.

Also, before we begin, I want to remind you that you must write down your goals.

Then you will be 33% more likely to achieve your goals.

Being said that, let’s begin

Another year has begun.

Another year of hope, joy and accomplishment

Dust off your running shoes and hit the road.

It is time for goal setting or rather SMART Goal Setting.

I know how hard it is for a beginner to set any kind of goals.

So, I’ve specifically targeted this post for beginners.

I sincerely hope that this post steers your in the right direction.

Also, before we begin, I want to remind you that you must write down your goals.

Then you will be 33% more likely to achieve your goals.

Being said that, let’s begin

Another year has begun.

Another year of hope, joy and accomplishment

Dust off your running shoes and hit the road.

It is time for goal setting or rather SMART Goal Setting.

I know how hard it is for a beginner to set any kind of goals.

So, I’ve specifically targeted this post for beginners.

I sincerely hope that this post steers your in the right direction.

Also, before we begin, I want to remind you that you must write down your goals.

Then you will be 33% more likely to achieve your goals.

Being said that, let’s begin

Running Goals For Beginners in 2023

If you are just starting out, chances are you are not in good shape.

So, instead of having a gigantic goal in mind, use something which is achievable.

Some examples can be Run 30 min non-stop or, run 3 times in one week:

Try out these goals,if you are running out of ideas:

• Run for 30 min straight
• Run 3 times in one week
• Run a mile in less than 12 min
• Run to a hill top
• Try out two new routes every week
• Include 3-5 sprinting bursts
• Aim for running a particular distance
• Enroll for a race
• Weight loss through running
• Run a personal best
• Run for a charity
• Just run

1. Run for 30 min straight

When I began running, I was really bad at it.

I couldn’t even run for 1 min straight.

So, I decided that, first I will aim to run for 30 min continuously.

So, every week I aimed to increase it by 2-3 min.

At the end of 2 months, I was able to run for 30 min flat

Having a definite target in mind, helped me to stay on track.

If you want to visualize your progress, you can get a fitness tracker for you.

If interested, check out the review of these fitness trackers targeted towards runners.

But they are not essential to get you started, however, they definitely help.

Since I was seeing some progress every week, I was motivated to continue further.

So, try to set a proper time goal for yourself. You will be able to stick to your goals better. 

2. Run 3 times a week

This is also a very good goal for beginners.

Don’t try to run everyday at the start.

First of all, your body and mind is not used to it and it will want to give up.

So, you will need to start slow.

Set a goal of running for only 3 times a week.

Then gradually you can transition into 5 day a week

Don’t do more than that. Otherwise you body will not have enough time to recover.

3. Run a mile in less than 12 min

It takes around 14 min for any beginner to run a mile.

If you can do that it is very good. 

But make it a bit challenging for you so that you can push your limits.

Run mile in less than 12 min or at least that should be your goal

This will make you to stretch some more and perform better

4. Run to a hill top

If you live in a hilly area, this will be a great option for you.

Have a goal to run to a hill top but don’t try to run to the top at once.

Due to the very nature of incline, your knees will have to bear more pressure.

Since, you are just starting out, your knees don’t have that kind of strength to bear that extra pressure.

So, you will end up injuring your knees. 

Instead, start by setting a point much much lower than the hill top.

Then gradually start pushing that point till you have reached the hill top.

5. Try out two new routes every week

 When you are a beginner, chances are you are just searching for a reason to give up.

You will throw in the towel the moment you face some difficulty and that includes boredom.

So, switch things up. Try out two new routes every week.

This will keep you on track and you will be able to run more.

The only thing, I would suggest is, know your neighborhood.

Where ever you are running, be sure it is safe, especially, if you run in the early mornings or in the late evenings.

Inform someone beforehand if you are planning to take a new route.

Do your research first, before venturing out in the woods.

6. Include 3-5 sprinting bursts

 Running in itself is a very good exercise.

Since it is a load bearing form of exercise, you bones tend to become strong.

Make it even better. Try to include 3-5 sprinting bursts in our running sessions.

Try to run as fast as you can, for 10-60 secs.

This will not only make your bones stronger, but also will strengthen your muscles much more.

Plus, it will improve your stamina and endurance.

This is a must, if you want to make the most out of your running sessions.

7. Aim for running a particular distance

This goal is similar to time goal, that we have seen in point #1.

The only difference is, instead of time, we are using distance.

So, what distance you want to run?

A good place to start is 5K.

But the ground rule remains the same. 

You should start small. Don’t try to run 5K in  day.

You will end up injuring yourself. So, start small and be consistent.

8. Enroll for a race

Before you even start to run, enroll for a race.

This will give you something to look forward to.

Also, if you lack discipline, this strategy will help you to gain that as well.

Which ever race you select see to it that you have at least 90 days in hand.

Why?

It takes almost 21 days to form a new habit.

And if you can stick to it for 90 days, it will become your lifestyle.

9. Weight loss through running

If you are like me, then you probably want to shed some weight through running.

And believe me, this is one of the best form of exercises for weight loss.

I’ve shed almost 10 KGs, till date and still losing it.

So, start off with a particular number in mind, like for me it was around 15 KGs

I then broke it up into chunks. My basic plan was to loose 2-3 KGs every month.

And it’s working. So, you can also do the same. 

Start off with a particular number in mind…then break it up in chunks.

Then try to achieve those individual chunks at a time.

10. Run a personal best

To set this goal you need to have a previous bench mark.

If you don’t have, don’t worry.

On the first day of your run, measure the time that you can run comfortably.

Also, check the distance.

Then give it a week’s of practice. Then try to run the same distance with lesser amount of time.

Alternatively, you can try to run more distance in the same amount of time.

You can try to follow these steps if you want to improve you performance.

If you can set a personal best on a weekly basis, you will be able to progress much faster.

Also, it is a tremendous motivator. So, try it out. 

I bet you will be able to achieve your this year’s goal in half the time.

11. Run for a charity

If you identify yourself with a cause, then run for it.

Many people run for a Charity because they want to raise money for a cause.

If that motivates you, then run for a Charity.

In the process, you will pick up a healthy lifestyle.

12. Just run

May be you find this goal to be amusing, but there are so many people who never ran in their life.

They just want to start. And if you are one of them, then your goal should be to start.

There is nothing to be ashamed of. Just focus on starting.

You will face some initial problems like being too self-conscious.But don’t be.

If you need help, then go through this article Self Conscious While Running: Things Every Runner Should Know

In this article, I’ve provided every detail possible to overcome Self-Consciousness.

Let me know if you need any help

Conclusion

If you are a beginner, then chances are you are overwhelmed with all the dazzle and pizzazz around running

You are too scared to even get started. Maybe you think that it is not worth the effort.

Then just trust me and take the leap of faith.

Set your goal, and just focus on it. You will reach your destination in no time.

Also, to make it more likely that you achieve your goals, please write it down.

It will increase your chances of achieving your goals by 33%

I wish that this year of 2023 be your best year ever and you achieve all your dreams and goals.

Wish you all a Happy New Year.

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