Author: Jane McCaig, Exercise Physiologist
To facilitate success in this years’ Bendigo Bank Fun Run it is important to be clear from the start what it is you wish to achieve. It may be a simple goal such as “I want to finish the 10km run,” or be part of a bigger picture “I want to lose 15kg,” or a vague idea such as “I want to be healthier.” All of these are valid objectives but in order to be meaningful you may need to spend some time developing these ideas into more specific tasks.
Most of you will be familiar with the concept of SMART goal setting. A SMART goal is one that meets the following parameters:
Specific, Measurable, Achievable, Realistic & Time-oriented.
By addressing these elements you will have a much clearer idea of what it is you are able to achieve. In terms of the 2014 fun run you will need to make a judgement on which distance will be best for you. For example, for someone who is new to running – being able to complete the 5km run or even 10km run may be attainable if you have smooth sailing between now and November. However, the 15km is probably out of your reach.
In order to lose 15kg you may need to make changes to multiple areas of your lifestyle. The most successful weight loss comes when you follow a balanced lifestyle plan that includes exercise, nutrition and wellbeing components. You may need to develop a group of goals such as “I am going to exercise for 60 minutes per day at least 5 days per week;” “I will limit my alcohol intake to 4 standard drinks per week,’ and “I will perform one yoga session per week”.
It is often easier to break bigger goals down into smaller, more achievable tasks. These smaller goals assist you to stay on track and keep your motivation up. Achieving success with smaller goals builds your confidence and enthusiasm for your next goal. If a 10km run seems much too far right now you might set smaller goals such as to be running 5km in 4 weeks, 7km in 6 weeks and 10km in 8 weeks. The training programs developed for this years’ fun run will help with the specifics.
Whatever your health goals may be, if you follow these basic principles you will be much more successful than you would be if you leave things to chance. Time invested now in deciding what it is you want to achieve, how realistic your goals are and setting a time frame to keep you on track will definitely pay off in the long term.