It is difficult to find people who are more fond of making goals than runners. The results of any marathon provide enough evidence that the runners of the brigade flock to cross the 3 hours, 4 hours and 5 hours. Finish line. Indeed, a study of more than 9 million marathon runners found that runners crossing the finish line one minute before the 4-hour timepoint were 29.6% more likely to be runners who finished the game one minute after that time.
To help you reach the plan, we collected some suggestions from experts who study motivation and goal setting. These science-based tips can help you run more smoothly.
Finding reason for running
"I think the primary reason why people fail to reach their goal is that they have not found the right reason," said Dr. Edwin Locke, a psychologist who is committed to study motivation and goal setting. "To succeed, goals need to be consistent with personal values."
Whether your goal is to qualify for the Boston Marathon, or to lose 20 pounds, or can you run for 30 minutes in one breath? The premise is to take a moment to think about why this goal is so important to you. "The stronger the emotional connection between you and the target, the stronger the incentive to achieve it," Locke said. For example, fighting for health and self will be far better than playing with friends or betting.
Take action
Setting a goal does not mean that you will go ahead and implement it. In fact, a study published in the Journal of Consumer Research found that those who only took initial actions (such as those who had gym memberships for weight loss) were more likely to stay in action than those who did not. At the same time, those who immediately took the next step, such as those who started exercising at the time of the fitness card, were more likely to stick to the action.
"If your goal is to compete in longer distances, signing up for the game is not enough. It's best to start training immediately to strengthen your commitment to yourself." Professor of behavioral science at the University of Chicago and also a runner George Wu suggested. If you want a healthier diet, don't drag the time you plan to start shopping at the "whole food supermarket" and you should start immediately, even if it is a very small step, such as starting from drinking more water.
Do not forget
It's great to have a grand goal, such as attending the first half of a horse in life, or running out of PB in the third half of a horse. But this should not be the only goal. “The lofty goal can encourage you to start the action in the early stage, but it may be difficult to give you enough motivation to go to each day.†Dr. Lisa Ortonets, professor of management and organization at the University of Arizona, also a runner. (Lisa Ordóez) said. To achieve long-term goals, you need to set some progressive goals.
Set daily, weekly, and monthly mini goals to keep yourself in shape, and let yourself continue to earn small wins along the way.
Long-term vision
Let's look beyond 2015. What are the reasons? A study of 133 young people who studied music found that children who wanted to play lifelong musical instruments had a 400% higher probability of being successful musicians than those who did not have long-term plans. A long-term perspective is a better predictor of success than training time.
“Think about your relationship with this sport in your entire life and what you ultimately want to achieve. This will help you to maintain your immediate goals,†said Dr. Wu. Realize that today's commitment to running will be the basis for future success.
Distinguish between priorities
If the New Year's plan includes a marathon PB, promotion, further studies, and more time spent with the family, it is likely to be disappointing to wait for you. A series of studies show that people who try to reach several important goals at the same time are often unhappy. This is the opinion of Dr. Otoniets. She is a marathon and iron runner. She also has full-time work and two children. There is sympathy for this idea.
Classify your goals, find out which ones are the most important, and which ones you can put aside in a hectic time. If the list of plans is too scary, it must be reanalyzed. Maybe this year is more fun to run, or try other distance events by the way to harvest the PB of this event.
Lock target
Closer to the race, the runners may be more pessimistic about whether they can achieve their goals. In an upcoming paper, Dr. Wu pointed out that two weeks before the race, marathon runners had higher expectations of themselves than they stood at the starting line.
Don't let the small tension before the game disturb your confidence in the weeks or even months of training. Adhere to training. Do not retreat due to stress. "We call it a target of locking," said Dr. Wu. However, if you are injured or sick, it must be adjusted.
Never compromise
Dr. Wu found that the marathon runners who wanted to run into the three-hour, three-half-hour and four-hour races were the fastest in the game. And those who know that they can achieve their goal, the time remaining runners, such as runners who stay 3 hours and 55 minutes to finish the pace, will not be like the runners who finish with 3 hours and 59 minutes. Sprint.
Do not give up easily. The goal that allows you to play your best is the most effective goal. If it is too easy to achieve, then it will easily lose momentum.
Keep looking
In a 2009 paper titled "The Goal of Getting Out of Control," the researchers pointed out that setting goals may lead to risky behavior. Dr. Wu pointed out that runners face the same problem. "Your goal is to run 35 miles (about 56 kilometers) a week. It will be a weekend, but it will only run 25 miles (approximately 40 kilometers), and the ankle will still hurt, but some runners will still run irrelevantly. Miles (about 16 kilometers) - even if it causes an injury.
Do not satisfy immediate needs by sacrificing long-term goals. Keeping an eye on running careers and thinking about how to run healthily next year (and the next 20 years) can help runners make informed decisions in the moment.
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