How To Set Realistic Running Goals: 9 Top Tips
When you’re new to running, it’s easy to get carried away with big ambitions – whether that’s long distances or record-breaking speeds. But while it’s great to aim high, it often leads to burnout, frustration, and a premature end to what could have been an amazing running journey.
That’s why it’s important to set realistic goals. By starting small and building gradually, you’ll stay motivated, make steady progress, and – most importantly – enjoy the process. After all, running should be fun, not a chore!
With that in mind, here are nine top tips to help you set realistic running goals and enjoy every step of your running journey.
Start with your “why”
Before setting any running goals, take a moment to reflect on your motivation for running. Are you running to improve your fitness, manage stress, lose weight, or train for a specific event?
Understanding your “why” gives your goals purpose and makes them more meaningful. For example, if your main motivation is mental health, focus on consistency over performance. If you’re preparing for an event, structure your goals around building endurance or hitting specific milestones.
Your “why” will keep you grounded and motivated as you work towards achieving your goals.
Be specific about “what” and “when”
Once you’ve got your “why”, think specifically about your “what” and “when”. Clear and measurable targets – like “run 5k in under 30 minutes” or “run three times a week for the next month” – make your goals actionable and give you something tangible to aim for.
Get specific about deadlines too. For instance, you might challenge yourself to “run a 5K within the next eight weeks”. Deadlines provide structure and help you stay on track as you work towards your goal.
Break it down into achievable milestones
Big goals can feel overwhelming, so it’s a good idea to break them down into smaller, more manageable steps. For example, if your ultimate goal is to run a 10k, start by aiming to complete a 2k comfortably first, then a 5k, then a 7k, etc.
As you hit each milestone, your confidence – and fitness level – will increase, keeping you motivated as you progress. This approach not only makes your goal feel more attainable, it also helps you avoid burnout or injury from doing too much too soon.
Consider your current fitness level
A key part of setting realistic running goals is being realistic about your current fitness level. For example, if you’re new to running, be kind to yourself and start with short, manageable runs or ease into it with some gentle interval training.
By aligning your goals with your current ability, you’ll reduce the risk of injury, avoid frustration, and set yourself up for sustainable progress. Remember, every runner starts somewhere, and steady improvement is more important than rushing to hit big targets.
Be realistic about time commitments
Before committing to a running goal, take a close look at your schedule and think about how much time you can realistically dedicate to training each week.
It’s better to set a goal and a training schedule that fits your lifestyle rather than overcommitting and feeling overwhelmed. That way, you’re much more likely to stay consistent and continue to enjoy your running journey.
Don’t forget rest and recovery
When you’re planning your training schedule to work towards your goals, make sure you factor in days off and recovery runs. Failure to do so can lead to burnout, fatigue, or injury, which can derail your progress and result in you having to take time out from your running schedule.
When you’re first starting out, it’s a good idea to take a break every other day, and you can gradually build up to one to two rest days per week.
Stay flexible
Running goals are important, but so is being adaptable. Life happens – whether it’s a busy week at work, an unexpected injury, or simply feeling more tired than usual. Staying flexible means being willing to adjust your goals or training plan without viewing it as a failure.
Listening to your body is a big part of this too. If you’re feeling overly fatigued or starting to experience aches and pains, it’s okay to scale back, take an extra rest day, or swap a hard run for a lighter one. Flexibility beats frustration every time.
Celebrate every small win
No matter what stage you’re at in your running journey, it’s important to track your progress and celebrate every tiny achievement along the way. Whether it’s completing your first run, running a bit further or faster than before, or simply sticking to your plan – these are all signs that you’re moving in the right direction, and they deserve to be celebrated!
Celebrating small wins helps you stay motivated, which means you’re less likely to get frustrated and give up. Every tiny victory brings you one step closer to your bigger running goals, so remember to check in with yourself regularly and appreciate how far you’ve come.
Make it fun!
Last but by no means least, make your running goals enjoyable! Injecting a sense of fun can keep you motivated and excited to lace up your shoes. That might mean exploring new routes, joining a running club, running with friends, or using an app like FunRun to take on exciting challenges.
When running feels like something you get to do rather than something you have to do, it becomes easier to stick to your goals.
Ready to set your running goals?
To help you plan, track, and stay motivated on your running journey, consider using a running app like FunRun.
FunRun is a beginner-friendly running app that makes running fun and achievable. Our guided running adventures focus on small, realistic goals to help you build up your running ability step by step – without overdoing it. We’re here to help you build your confidence, stay injury-free, and make steady progress toward your running goals.
