Goal Setting – Fear and Persuasion

If you have ever had a Personal Trainer, then no doubt they have talked to you about “goal setting”  - and quite right too. Science backs up the natural human instinct to have something to go for....and goal setting can be the kick up the backside that you need when there are too many other things clamouring for your time.

It’s no good having a boring goal that you can move around to suit you.  Something like “I want to get fitter” can be pretty soul destroying, as you can keep that going for years without ever reaching it. Be specific. This is something that I have learnt recently as I start my goal to raise money for Cancer Research. Yes, I know I have been an instructor for years and yes, I know the science. But as someone whose job it is to do exercise, then the routine of doing stuff inevitably means you naturally are fit but you very rarely get the fear factor to get something done, nor the juggling needed to adjust your life to fit in even more exercise.... 

However, this all changed when I recently completed OutRun May for Macmillan Cancer.  At the beginning of the month you pledge to run a certain distance – the choice was yours. I thought 50 miles sounded pretty achievable (which is always a good thing when you set yourself a goal) – and also somewhat challenging (another good piece of advice).  It all started pretty well and each day I had a plan of how many miles I wanted to run – I knew I needed to do roughly 12.5 miles in a week to get to the 50 within the month – and it really did help to write this down and know what I had to do.

Half way through the month I did pledged to do a 5K as part of the Race for Life Challenge for Breast Cancer – as the time got nearer, I knew I could do 5K, and thus the challenge was less, so I was brave enough to increase the fear factor and up the pressure by converting to the 10K.. and having only run a maximum of 4 miles beforehand and yet to complete that without some bits of walking I was amazed that I managed to run the distance in one hour seven minutes – without a single walking step.

This got me thinking and believing. Owning the challenge in your heart is super important. I was so made up, I thought I could smash the 50 mile barrier and was so motivated. Then came week three. Week three had a series of family events that took out 4 days of running. It buggered my schedule even if the events were totally amazing.

Then came the last week of running and the pressure to hit the 50 miles develop into a real thing.  Boy, there were times when I was tired, aching and not wanting to go out, but because I had made the commitment, not only told people, but also inspired some of my friends to do it too, then it had to be done.  Don’t underestimate this. Fear of failure and the persuasion that reaching your goal will feel good are super pals to help you to reach that “I want to get fitter” goal.

So, here are the things I have learned:-

1. Set yourself a clear goal
2. Tell people what you are doing
3. Sign up for an event or race to set yourself a target
4. Get a diary to record your mileage and how you are feeling
5. Set a longer goal (I have set myself a goal of a half marathon in 4 months time – otherwise I might be very tempted to hang up my running boots!!)
6. Enjoy the feeling when you tick off that goal

It is slightly amusing that all of my personal experiences seem to reflect what science says works....

Good Luck everyone xx

PS I managed to run 55 miles in May
Rachel's 12 Months for Ovarian Cancer