Set—and Stick With—Your Running Goals

A new year brings fresh opportunities, and for runners and walkers, it’s the perfect time to set goals that inspire progress and motivation.

Whether you’re lacing up your shoes for the first time or striving to shave minutes off your marathon PR, setting and sticking with running goals requires intentional planning and a realistic approach. Here are some tips to help you run—and feel—your best in the coming year.

1. Reflect on Your Why

Before setting any goals, ask yourself: Why do I want to run? Is it for better health, stress relief, the thrill of competition, or to achieve a specific milestone? Knowing your "why" gives your goals deeper meaning and helps keep you motivated when challenges arise.

2. Set SMART Goals

What are SMART goals? SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to run faster,” try, “I want to run a 10K in under 50 minutes by June.” Breaking down your goals into clear, actionable steps makes them more attainable.

Learn the difference between the two main types of goals (process and outcome) and how to create a goal map in this blog post from Dr. Ashley Samson, PhD, CMPC, of the University of Kentucky Kinesiology & Health Promotion Department.

3. Break It Down

Big goals can feel overwhelming, so break them into smaller milestones. If you’re aiming to run your first half marathon, start with running a 5K, then build to a 10K. Celebrating these incremental victories keeps you motivated and on track toward your larger goal.

Find local races, including 5Ks and half marathons, at johnsbluegrassracing.com.

4. Create a Training Plan

A solid training plan is your roadmap to success. New runners might benefit from a structured 5K program, while experienced runners might consider hiring a coach or following an advanced training plan tailored to their specific goals. Be sure to incorporate rest days and cross-training to avoid burnout and injuries.

If you’re looking for guidance from an RRCA-certified running coach, John’s Run/Walk Shop offers several training programs for various distances. Programs are flexible and tailored toward your specific goals. Learn more here.

5. Stay Flexible

Life happens, and not every run will go as planned. Flexibility is key to maintaining long-term consistency. If you miss a run, don’t stress. Adjust your plan as needed and focus on what you can control.

6. Track Your Progress

Keeping a log of your runs—whether in a notebook or a running app—can be incredibly motivating. Note your distances, times, and how you felt during each run. Seeing your progress over time reinforces the hard work you’re putting in.

7. Find a Running Community

Joining a local running group or connecting with runners online can provide support, accountability, and encouragement. Sharing your journey with others who understand your challenges and victories makes the experience more enjoyable.

Joining John’s Bluegrass Running Club is a great way to be part of an encouraging running community. We have free weekly group runs from our store on S. Ashland Ave. For added member benefits, you can sign up for an annual membership.

8. Prioritize Recovery

Running progress isn’t just about pushing harder; it’s also about giving your body time to recover. Incorporate stretching, foam rolling, and sufficient sleep into your routine. You may want to consider incorporating yoga into your training routine. Listen to your body and address any signs of overtraining early.

9. Celebrate Small Wins

Every step forward is worth celebrating. Whether it’s running your first mile without stopping or hitting a personal best, take time to acknowledge your accomplishments. Rewarding yourself reinforces positive habits and keeps you motivated.

On the flip side, negative self-talk is sure to creep in occasionally. It’s important to deal with these thoughts constructively. Read this blog post for tips on mentally “boxing up” that negativity.

10. Stay Patient and Persistent

Progress in running, as in life, takes time. There will be highs and lows, but staying consistent and patient is the key to long-term success. Remind yourself that every run, no matter how small, is a step closer to your goals.

Final Thoughts

Setting and sticking with running goals doesn’t have to be intimidating. By reflecting on your motivation, setting realistic targets, and building a supportive structure around your running journey, you’ll be well on your way to achieving your aspirations.

Whatever your health and fitness goals are, John’s Run/Walk Shop is here to help you achieve them. From proper-fitting shoes to running recovery and nutrition products, to our run club and training programs, we want to help you lace up, set your goals, and make every mile count.

Join us for the next Resolution Run, to help you stick with your running goals.