Short Term Goals for Inexperienced Runners

Although running comes naturally to many people, inexperienced runners can benefit from setting short-term goals that will keep them on track and help them improve. Without those goals, it can be hard to stay motivated and make progress. In the worst-case scenario, it can even lead to unnecessary injuries. According to running coach Mike Mead, goals must be realistic and specific, much like a road map, in order to work.

  1. Time

    • Running expert Dagny Scott Barrios suggests shooting for 30 minutes of uninterrupted running by the end of the season you start in. Naturally, some people are better conditioned than others based on their other regular, athletic activities and might reach this goal sooner. If this happens, simply set a new time goal that is manageable with your current training schedule.

    Mileage

    • Inexperienced runners should make it a goal to discover at least five new routes in their first season to prevent boredom and gradually increase mileage. Running coach and exercise physiologist Susan Paul points out that varying your running routes while you work on your time goal makes it easier to transition to longer distances. Picking trails or routes you enjoy can be very stimulating, while getting on the treadmill three times a week is hardly inspiring.

    Speed

    • Building endurance and learning the basics, such as proper breathing, are by far more important than speed. Nevertheless, you should be able to gradually improve your speed as part of your natural progress as new runner. Barrios advises using the "10-percent rule" of thumb when increasing time or distance from week to week to avoid over-training. If you run 20 miles this week, for example, don't exceed 22 miles next week.

    Resting Heart Rate

    • Your resting heart rate, or RHR, is one of the best ways to measure your fitness level, according to Paul. As your fitness level improves your RHR should decline. New runners should measure it each morning or at least once a week to evaluate their physical progress. In case the RHR stays the same -- or worse, increases -- put your training on hold to rule out illness and let your body recover.