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Spring Running Tip: Set a Goal

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Try to make reasonable goals that you know you can someday attain. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved. Here are some ideas for personal goals you can set for yourself.

  • Run a specific distance: Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.
  • Run for a specific amount of time: If you are just starting out, set a goal of let's say 5 minutes. As you run more often and build up your endurance, you can increase the amount of time.
  • Run at a certain pace or run faster: For some people, speed is important to them. You can challenge yourself to run faster at a consistant rate.
  • Run to burn calories: If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned per workout. Some pedometers and heart rate monitors may also give you that kind of info.
  • Run to raise your target heart rate: Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then


  • Run more often: If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to two or four times a week. Make sure you can fit it into your work or family schedule.
  • Train for a race: This year I'm setting the goal to sign up for a 10K. There are tons of races, half-marathons, and marathons out there — just check the races in your area to find one that's right for you.

Fit's Tip: Keep track of your workouts and your goals with a fitness journal.


catander catander 9 years
Wow, ElectroPopTart! Congrats! Yesterday I ran a mile (without stopping to walk) for the first time in at least 5 years. It felt awesome! I've always hated running, but am now finally starting to like it. Or, not actually enjoying the running, enjoying seeing my progress. :)
ElectroPopTart ElectroPopTart 9 years
5 times a goals: 420 calories 30 minutes 2.5 miles complete crazy speed/incline intervals every time. Keeps me routine whilst the interval keeps it fun. I've lost 26 lbs since Dec. 26th with this plan. =D
aimeeb aimeeb 9 years
Good ideas!
Novaraen Novaraen 9 years
Great advice! I've just recently gotten into running and I am totally loving it. No where near a 10k I'm really pushing myself. :D
idawson idawson 9 years
That sounds good. As I was driving home from the gym today I was passing a local river trail and thought I will look forward to running there this spring/summer. Wish the Nike+iPod was for the iPod Touch Happy Running!:JOG:
cvandoorn cvandoorn 9 years
I find that the Nike+Ipod really helps! It makes me very competitive with myself though, lol.
syako syako 9 years
Good luck with your 10K Fit! I just finished my second 10K this past weekend. So much fun. Now my next goal is to run a 24 minute 5K. I've got my training all planned out.
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