Setting Your Running Goals And Actually Achieving Them

The beauty of running is that it’s a simple act of one foot in front of the other, a natural transition from couch to 21.1 km. However, it takes patience, determination, strength training, and a lot of running to get there. It’s certainly not an easy feat.

The first women’s Olympic Games marathon champion, Joan Benoit says it best:

“I believe in goal setting; first you set a long-term goal, accompanied by a short-term as well as an intermediate goal. I believe in never compromising on these goals. You need to set different goals within your levels of success.”

According to Ignite Fitness Exercise Specialist Eduan James: “Goals look different for everyone, but they are all attainable. Training for a 5 km, 10 km, half marathon, or ultra marathon is at a different difficulty level for different people, but with the correct endurance and strength training, they’re all possible to achieve.”

James identifies key training techniques you can do to support your running progress, whether at home or at the gym…

5 SPEED, AGILITY & QUICKNESS DRILLS TO PRIME FOR PERFORMANCE

A-SKIP

A-skips sharpen your overall form by emphasising foot placement and knee drive through the propulsive phase. They are an excellent drill for hamstring activation and correct movement patterning.

How it’s Done

This drill is a dynamic progression from highknee walking. Lift the leading knee to waist height. When it reaches the highest point, there is a small hop forward. Keep your toes pointed up on your lead leg (dorsiflexed ankle).

Forcefully step down with a mid-foot strike – aim to make a noise when contacting the ground.

Repeat by alternating legs.

Tip: Try not to focus on distance, but on rhythm and fast foot contact instead.