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How to Set Goals for Running

Do you get more motivated to get out the door and go for a run if there is a goal on the horizon?  Do you struggle setting appropriate running goals for yourself?

 

Coach Carolyn Coffin is back on the show and she is going to help you set your yearly goals as well as help you avoid the top 5 running goal mistakes!  

 

Carolyn Coffin is a certified Running & Health Coach with an educational background in physiotherapy and kinesiology. Her private practice is centered around sensible training, lifestyle modifications and a focused mindset. Carolyn is the co-host of Inspired Soles, a podcast that brings the communities of trail and road running together. She is an avid distance runner in events from 5k (18:58) to the half marathon (1:28:53) and works out of City Park Runners in Winnipeg, Manitoba to help athletes achieve their road racing goals. 

 

Listen to the Podcast Episode during your next run!

 

 

 

Watch the LIVE of this episode below!

 

We cover all the following and so much more in this value packed episode!

 

  • What are smart goals for running?
  • What is a good 5-year plan for running goals?
  • What is a good yearly running goal?
  • What are ABC goals?
  • What are the top 5 mistakes when it comes to setting running goals?

 

Top 5 mistakes to avoid when setting running goals? 

 

  1. Letting perfect be the enemy of good — Many of us get too overzealous in the beginning and burn out shortly thereafter. What if we allowed ourselves to show up more consistently in a smaller way?
  1. Thinking there’s a finish line — Have you ever committed to eating well for 30 days thinking that’s all it takes to become healthy? While you may feel better, the trouble is in thinking there’s a finish line at all. Behavior change is a lifestyle to be lived, not a finish line to be crossed and running consistently and being healthy is a life to live and not a destination to be reached!
  1. Relying on motivation — Motivation rises and falls in all of us throughout the day. You’re not always going to “feel like” running or exercising, but with the right support you can learn to show up anyway. 
  1. Failing to update your environment — It’s much harder to avoid temptations when they’re all around you (like just going back to sleep instead of a run).  Lay out your clothes in advance and you will make it easy to head out the door for a run! 
  1. Being around unsupportive people — As part of our innate need to fit it, we tend to adopt the social norms of the groups we belong to. That’s why we have to be intentional about who we spend our time with. Consider joining a tribe — like running group or a virtual online running community who will support you like Our Healthy Runner Facebook Community

 

 

Related Episodes:

 

Episode 108 

Trail Running Vs Road Running

https://sparkyourtraining.com/trail-running-vs-road-running/ 

  

Episode 143

Marathon Mindset | 7 Tips with Coach Cat

https://sparkhealthyrunner.com/marathon-race-day-mindset/

 

Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching

 

 

This week’s show brought to you by: 

 

Naboso, which is a company that is dedicated to redefining what’s underneath your feet so you can feel more to move better as a runner!  

 

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!  

 

Click HERE to be directed to the discount page!

 

Connect with Carolyn Coffin:

 

Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

 

  • duane@sparkyourtraining.com

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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