#154 - The Science of Goal Setting for Runners: Work(out) Smarter

Psychology journals are a gold mine for serious athletes. Here’s a crash course on goal setting for runners to help you prevent burnout and position yourself for success. Learn how to set challenging, attainable goals and enjoy reaching them successfully!

Work(out) Smarter Not Harder - Goal Setting for Runners

Nerd culture is at an all-time high so it’s pretty obvious that human beings like to be informed about things. No matter your passion or field of study, we are living in an age where information is just a click away. It’s easy to research and find answers but how do we apply what we find in a smart way? It’s time to put your nerd hat on and learn how to work(out) smarter, not harder, based on the science of goal setting and motivation.


Before diving into what psychologists say about motivation and setting goals, let’s consider some trends that we’re seeing in modern fitness culture:

  • Emphasis on “personal best” instead of beating everyone in the race or lifting the heaviest weights in the gym

  • Self love and self care as opposed to looking great for the benefit of others

  • Intolerance for body shaming / embracing the variety of body types and sizes

  • Medical recommendations for seniors to stay active and start running even after retirement age

  • Positive messaging, like “get healthy and feel better” instead of “stop eating junk food and being lazy”

  • Focus on mental health and holistic wellbeing, which often reveals deeper reasons for poor diet and low self esteem

  • Team-shared goals as opposed to individual victories

  • Group-calculated tracking for collective weight loss challenges

  • Group-calculated mileage for collective running communities


You’ve probably noticed a pattern in the sports world, in the fitness industry, and in the messaging on commercials and magazines. Being your best self and setting goals that help you to grow and improve regardless of those around you is the ruling mindset. Celebrating every small victory instead of feeling inferior is a more effective way to motivate yourself. People should be aiming to become more healthy, more comfortable, and more energetic instead of beating themselves up for the way they look or how slow they run. If there’s one thing we’ve learned about motivation, it’s that we get a lot more done when we’re kind, even to ourselves.


5 Principles of Goal Setting for Runners

For the past sixty years, psychologists Edwin Locke and Gary Latham have researched human behavior and developed theories on goal setting and task performance. Their findings on achievement and motivation are widely used in the business world but we can apply it to running and healthy eating. This knowledge is the key to creating a healthy and active lifestyle that is more rewarding - SO REWARDING that you’ll stick with it for the long run!


Locke and Latham have made a huge impact on fitness coaches and training programs for athletes. Their work paved the way for field experiments revealing how personality traits (like neuroticism and extraversion) have a negative impact on performance. Studies have also led to discovering how these traits are transformed into strengths with the right coaching. Athletes in the study were motivated by inspirational leadership from their coaches which led to better all-around performance, putting them at a greater advantage than athletes who do not possess these personality traits and positive coaching.


Locke and Latham developed 5 key principles for successful goal achievement. Here’s how Coach Tadris incorporates these principles in his training programs!

1. Commitment - attachment to goal (Pinpoint your personal “why” in an onboarding phone call with Coach Tadris)

2. Clarity - specificity of goal (Develop a fitness routine and/or healthy eating plan that leads to a specific goal)

3. Challenge - degree of goal’s difficulty (Set the scale so you can get to a challenging, attainable goal from where you are now)

4. Complexity - degree of goal’s demands (Set the scope to work with your busy schedule and cross training to balance running)

5. Feedback - presence of progress reporting (Report your progress and/or regression to Coach Tadris for accountability and help)

S.M.A.R.T Questions to Ask Yourself Before Setting a Goal

The University of California published an online guide aimed at business professionals but the S.M.A.R.T model very much applies to the process of goal setting for runners. Before you set a goal for your running or your diet, ask yourself the following questions.

Here are the S.M.A.R.T questions to ask when setting goals for health and wellness:

S - Specific… 

What do you want to accomplish and how exactly can you do it? Are you training for a race? Lowering blood pressure through diet?

M - Measurable… 

Where is the mark for your success? Do you want to fit a specific pair of pants or beat your personal best race time?

A - Achievable…

Is your goal within reach? Have you done this before? Do you have access to needed resources to make this happen? 

R - Relevant… 

Why is this goal personally important? How does this goal connect to the bigger picture for you?

T - Time… 

What is the time frame for this goal? Is there a set date for a race or something concrete to help motivate you?

Apply the Goal Setting Science and Run To The Best You!

Coach Tadris Parker (Keep Calm and Run To The Best You) is a super-nerd when it comes to strategies and methods for fitness. He’s an avid reader and podcaster and he loves to share ideas with other leaders in the health and fitness world.

He publishes information weekly on his fitness and health blog and podcast. His website is updated with new offers and opportunities, such as local running events and races in South Jersey. If you’re an active learner and you’re learning to be active, add this website to your favorites and come back often!


Subscribe to the Run/Walk Club to keep up with Coach Tadris and his running group either virtually or in person. With science on your side and a community to help you along, your chance of success is so much greater. Set a goal for better health and let’s keep calm together as we become the very best versions of ourselves. Let’s go!

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