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If you want to improve in anything, you have to have an idea of where you’re going. Hence, the importance of setting goals. This is especially true with running. Without goals, it can be easy to avoid workouts, miles, and progress. Set a clear idea of what you want to accomplish, and you’re much more likely to get there.

In this article, we’ll cover everything that you need to know about goal setting as it relates to running, including why you should set goals, how to do it, and ways to achieve your running goals.

WHY YOU SHOULD SET RUNNING GOALS

What do you want out of running? For some, just getting out and running is enough. And that’s a 100% acceptable approach to running. For others, though, progress is a key motivator. If you are clear with yourself about what you want from running, it will be easier to stay on that path. Undertaking running mindlessly, without intention, is a recipe for finding yourself in a motivation-killing rut. This is why you should make goals.

First, goals give you something to achieve. Goals don’t have to be outlandish or newspaper-worthy. Set small, achievable goals. It could be as simple as you want to get outside and run at least a mile every day. It could be that you want to run three times a week. These are not ambitious, long-term goals like running a sub-3-hour marathon. But they still express why you run.

Second, goals will guide your training. If you want to run a mile every day, that’s a pretty clear training plan. However, you’ll have a completely different training plan if you want to run a sub-3-hour marathon.

Finally, goals can help motivate you to get out of your comfort zone. If you want to do something big, you have to change things up. Goals can help you do that because you now have an end in mind, and you just have to figure out the means to do it.

TYPES OF RUNNING GOALS

The most typical running goal is a race. So many people have decided that they want to get off the couch and run a 5k. Or they decide to hunt bigger game and commit to something that seems impossible at the time, like a marathon. 

Sometimes it happens that people set a goal, sign up for a race, and then don’t follow through. But if you have support from friends and family, you’ll end up running the race like you planned.

The problem with this type of goal, though, is what about after the race is done? Now that you’ve run a marathon, are you going to keep running? That is something that you have to figure out for yourself.

I set a goal of running a half marathon. And I was successful! Afterwards, one of my friends encouraged me to not stop running there. He guided me to set new running goals as a new part of my lifestyle. His advice was sound.

If you don’t want to build goals around completing races, focus on something else that makes sense to your fitness journey. Set an ambitious pace goal. Try running for a longer distance, improving your running form, getting stronger running up hills. Goals can be as diverse as runner are. Even just being an overall more healthy person is an admirable goal to set.

Many experts suggest that process goals are better than outcome goals. In other words, running at least a mile every day is better than trying to run a 5:00 mile, for example. 

The reason why is that you subconsciously tell yourself that you won’t be happy until you reach your outcome. Process goals are easy to reach as a matter of habit. Pretty much anyone can run a mile every day for a month, so success is very likely. Running a 5:00 mile on the other hand, while admirable, is very difficult to achieve. You might get all your workouts in, run everyday, and create a new habit in the process, while never actually reaching that performance mark.

But try running a mile every day and within several weeks, you’ll likely drop your mile time significantly. Plus, you’ll be putting less pressure on yourself to perform, and it will be more enjoyable. Win-win.

HOW TO MAKE SUCCESSFUL GOALS

If you want to be successful with your goals, you need to set SMART goals—SMART meaning specific, measurable, achievable, realistic/relevant, and time-bound. Many companies use this paradigm, and it works for running too.

SPECIFIC

Numbers are always a good way to be specific. For example, you could aim for running a 5k in under 30 minutes or running 10 miles in four weeks. If you want to do a process goal, you could say that you’ll run outside three times a week for at least 20 minutes each time.

You don’t have to use numbers, but you do want to make sure that you know when you have achieved your goal. For example, saying that you’ll run up a steep hill without walking is specific because you know when you have achieved it.

MEASURABLE

Just like being specific, a measurable goal helps you understand your goal, how to get there, and when you’ve achieved it. This means your goal should be linked to something tangible you can measure: a race, a distance, a time, a pace, a certain number of days, etc. Less effective are goals like “Get faster” or “Get healthier.” It’s hard to say when these goals have been achieved.

You should also come up with metrics to evaluate your goal because you need to be able to track your progress. If you want to run three days a week, are you running three days a week?

If you want to reach a certain pace, are you getting faster during your runs? It doesn’t have to be huge differences, but you need to know that you’re making progress. If you want to reach a certain distance, are you able to run farther?

ACHIEVABLE

This is probably the hardest aspect of goal-setting for runners. Make sure that you can reach your goal. It can be a stretch goal, but you don’t want to set the bar too high. If it’s too hard, you won’t achieve it. You might get frustrated and quit. If you can only run one mile right now, setting a goal to run 20 miles is likely to be frustrating. If you are running 12:00 miles, setting a goal to run a 5:00 mile is not the best next step. You may very well get to these points down the road. But you need some easier signposts along the way. Start with goals for running three miles, or a 10:00 mile, and then go from there.

This is the idea of breaking a longer-term goal down into smaller, less intimidating steps. If you’re a new runner and eventually want to run a marathon, start with other benchmarks that will set you on your way to the larger goal. For example:

Two-month goal: I want to run a sub-30 minute 5k. Four month goal: I want to run a sub-one hour 10k. Six month goal: I want to be able to run 10 miles. Eight month goal: I want to run a sub-2:30 half marathon. In ten months, I want to be able to run 20 miles. And in one year, I will run a marathon!

REALISTIC/RELEVANT

Your running goals need to be specific to you. Make sure that they match where you honestly are or could get. Aiming to join the U.S. Olympic team to run the marathon when your fastest pace is a 10:00-minute-mile is likely not realistic for you.

On the other hand, you don’t want to make it something too easy either. If you’ve already run a sub-2 hour half marathon, set a different goal this time like beating your previous record by PRing or feeling stronger at the end of the race.

It’s so easy to see race results, or statistics on social media and Strava that make you believe your goals should be set by other people’s performances. But ignore the noise. Run your own race, set your own goals, achieve your own results.

TIME-BOUND

You need to set a deadline. You could say that you want to run a 5k in less than 30 minutes, which you plan to achieve in two months. This gives you an end date—eight weeks—to know if you’ve met your goal.

Without a time frame, you may get distracted, lose motivation, or set new records for procrastination. Definitely give yourself the time you need to achieve your goals, especially reach ones, but don’t drag it out too long either.

HOW TO ACHIEVE YOUR GOALS

While having clear goals is extremely helpful in knowing the way forward, you do also have to take the next step. You won’t be able to reach your goals without work. Make sure that you’re willing to put in the work for your goal.

If you don’t really want to, then maybe consider setting a different goal that is better-suited to you. Just because other people want to run a marathon doesn’t mean that has to be your goal.

STAY CONSISTENT

The best thing you can do to meet your goals is to stay consistent. Write your runs into your calendar and keep them like you would a business meeting. They are important! Taking the time to write down what you’re going to do does make people more likely to achieve their goals.

Getting better at running is about doing it on a regular basis. This is why training plans are good. They lay out exactly what to do and when. 

If you don’t have a training plan now, take the time to come up with one. Easier yet, find one. Garmin, Stava, MapMyRun, and other services all offer basic training plans for athletes of all levels. There’s a wide range of books on training out there as well. A plan will save you from doing it on the fly and being more likely to skip.

FOCUS ON THE PROCESS, NOT THE GOAL

Although this sounds counter-intuitive, it works like we hinted at above. If you focus on the steps to achieve your goal, meaning how you get to your goal, instead of the goal itself, you are more likely to reach it.

It’s about enjoying the journey and being grateful that you get to run and meet whatever goal you ultimately set for yourself. Whenever you do well at a race, it’s the race itself and the training leading up to it that makes crossing the finish line so exciting!

HOW TO DEAL WITH INJURIES

While it’s important not to slack off in working toward your goals, injuries are a different story. You need to be in tune with your body and pay attention to its needs. Cut back on training if you feel too fatigued or are experiencing unusual body pains—anything that may lead to injury.

It’s always a bummer to take a day or two off to rest, but you’re much better off doing it now as opposed to overexerting yourself and making the injury even worse, requiring you to take a week or more off of your training. 

DON’T BE AFRAID TO FAIL

Finally, it’s important to get started. Even partially completing a big goal is doing more than just sitting on the couch. While setting a realistic goal is key, it’s also okay to set a goal that will be hard to achieve and come up slightly shy of meeting it.

If you fail, you can always try again. But at least you hit the ground running. Failure is how you can get better, because you can learn from your mistakes. Many new runners start off too quickly in the first mile of their races until they learn not to.

There’s a lot to be said for trying and failing. At least you were brave enough to try. You might want to set two goals. One that is your reach goal and one that is your still-hard-to-achieve-but-possible goal.

That’s what I did for running my first half marathon. I wanted a super-fast time for a beginner, but I gave myself a range of 15 minutes for a finish time. I got closer to the slower time than the faster time, but by pushing myself to the faster time, I was faster than I would have been otherwise.

CONCLUSION

Running is an amazing sport, and when you combine it with goal-setting, you can truly change your life. By setting realistic, but big goals, you’ll be able to give yourself a sense of accomplishment when you meet these goals and even exceed them!

I’d encourage you to get a pen and paper and write down some running goals as well as a training plan of how to get there, and then start. As they say, there is no better day than today! Good luck!

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.