Running With Purpose: The Power of Setting Meaningful Goals

What motivates you to put your shoes on and run? What running goals keep you going? And how on earth do you decide on the right goals for the new year, the next training cycle, or when you're coming back to running after a break?

These are not always easy questions to answer.

Some of us can immediately name a big dream or goal. Run a 5K without walking; complete a marathon; qualify for Boston; beat your pre-kids half marathon PR. Or maybe you’re thinking of the most immediate goal you can see in front of you: running 100 miles this month, finishing strong at your next race, or completing a new distance in training. It can be really easy to list things that seem like good goals, or the next things to achieve. But are they truly your goals, or ones you think you “should” be setting?

It’s worth taking the extra time to identify running goals that carry meaning and purpose. Sometimes that purpose is deep and personal, sometimes it’s fun and frivolous and simply something that makes you happy. A goal that feels worth pursuing is a goal that matters to you and is grounded in your values and what motivates you — one that carries the intrinsic reward of making you feel a certain way.

Your goals may include race goals. Or they may have nothing to do with mileage or pace or running any races, if that’s not why you run. The key is understanding your own individual motivators and digging deep for memories of the times you’ve felt the happiest, strongest or most confident on your running journey. If your goals don’t align with these, you won’t be successful in achieving them — or feel fulfilled even if you do.

Read on, and I’ll guide you through a goal-setting exercise that draws on your personal motivations in running.

What’s the right time to set new running goals?

Goals aren’t just for January. This goal-setting exercise is a great way to focus your training and planning:

• whenever you get back to running after a break;

• at the start of each new training cycle;

• if you hit a plateau or an extended period of low motivation;

• after reaching a big goal. 

By reflecting on past experiences and the role that running fills in your life, you can figure out what success means to you and what truly brings you joy and a sense of accomplishment. Understanding your deeper motivations will help you set the right goals — for the week, the month, and the year ahead.

Let’s uncover your motivations and steer you toward the kind of goals that light you up and bring you a sense of satisfaction and fulfillment. 

Here we go. Time to brainstorm, think, get creative! Grab a pen and a journal, notebook, or a stack of sticky notes. This is important: write down your thoughts — and your finished goals! — on paper. Physically write them down. This makes them more tangible than keeping notes on your phone or laptop.

Step One: Reflect

Write down your quick first reactions and then deeper thoughts on these questions.

Are you driven by numbers? Or is your sense of achievement led by how you feel?

Don’t set goals that are in conflict with what motivates you. If you love data, good goals for you are easily measurable. It doesn’t have to be the obvious thing! And if you’re led by emotion and feeling, your goals should support that.

Are there places you want to run in or people you want to run with?

These could make for fun goals! Consider what a realistic timeline for making it happen may look like. Will you need to travel? How would you need to train? Is there an adventure you want to go on?

Do you thrive in competitive situations?

If you hate races, race goals probably aren’t right for you. If you love races but not competition, how can you reframe the race situation so it means more to you? And if you're competitive with yourself but don't like to race, what kind of a challenge could you set for yourself?

Is running a way for you to work on other things, e.g. confidence or mental health?

Again, the best goals are in alignment with your purpose and true motivation. Link them back to your reasons for running in the first place, and the improvements you may wish to see in these other areas in your life. What kind of runs boost your confidence or sense of calm, and is there a way to include more of them?

How busy is your life and what role does running play in it?

Reality check! How much time do you have for running, what’s its current purpose and place in your life, and how much are you able or willing to compromise, reschedule or commit to for your goals? This could mean dialing back a little, or you might discover that this is the perfect time for those big goals of yours.

When did you feel really proud of yourself?

This one is huge. Think back to a time when you achieved something in running that made you proud. What is it about running that makes you feel accomplished? Accomplishing a good running goal will give you an emotional reward, not just a pretty race medal, and it's those internal drivers that truly help us through low motivation days.

Is there a big dream, an “itch”, or a bucket list experience that you’re ready to chase?

Maybe you have a big race or distance goal, or a once-in-a-lifetime adventure in mind. What is it? What’s the timeline?

Are you already on a journey toward a goal? What’s the next step?

Maybe you’re already taking steps toward a breakthrough year in running, a big race performance, or a big running milestone. How can you break that down into smaller goals that keep you motivated, one step at a time?

Take your time with these questions, write down everything that comes up. Everything. No editing just yet!

Step Two: Set Your Goals

Look at your answers. Do you see themes? What jumps out at you as your most significant personal or emotional motivation? You may already know this about yourself, or it may come as a surprise. Use your notes to figure out what truly excites you the most and start building your goals around those motivations.

Using this information and the ideas that came up during the brainstorming exercise, write down small, medium and big goals. Don't make decisions yet, and don't worry if your list gets long! Write down possible goals in all of these categories:

• Immediate goals for the next 1-2 months; achievable, motivation-boosting small steps

• Longer-term goals to achieve by the end of the year

• Doable, measurable goals that will feel satisfying to check off your list

• Fun goals whose only purpose is to bring you joy

• Big goals that feel a little scary, and you may not know how you'll get there yet — but you feel excited and motivated by them

Sit on your list of ideas for a while and go back to evaluating them against the notes you wrote down about your motivations, hopes and dreams. Do they align with what's important to you at this stage in your running and life?

In the last round of edits, make changes if you need to, then settle on a small number of goals to begin with. (Don't throw away the rest! You did great work to come up with these ideas, so save them for next time, or if your priorities shift.)

You know you have found goals with purpose and personal meaning when:

• You feel excited about both the journey and reaching the goal itself.

• You can visualize achieving the goal and feel it in your bones.

• Your goal is motivating enough to push you out the door in bad weather and on a busy day.

• The thought of accomplishing it feels good — your goals should make you smile!

The next step is to start mapping your journey to get there, along with establishing any new habits and routines to help you along the way. If that's something you need guidance or support with, having an experienced coach in your corner or a group of accountability buddies for mutual encouragement can make a world of difference!

Learn more about how personal online run coaching can support your goals and dreams, and how you can get started!

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About the author:

Heini Tallent is an RRCA Level 2 certified distance running coach and licensed massage therapist with a holistic, client-centered approach to coaching. She helps recreational runners aged 40ish and up train with more confidence, feel more motivated, and discover sustainable ways of making running a healthy and enjoyable lifelong habit. She is currently training for her first Boston Marathon and studying to become a functional medicine certified health coach in 2025.