Running News Daily

While some folks might navigate life with less of a plan, athletes, particularly runners with competitive ambition, need structure to their goals. Goal setting is as natural to you as accidentally clicking "Sign Up" on Ultrasignup; before you know it, your goals are on paper!

However, even for goal-oriented individuals like yourself, there's always room to refine your goal-setting approach to maximize your potential. And that starts with a proper perspective. A mentor once phrased it as follows: "It's not solely about achieving the goal,l but rather about the person you must become to attain it."

This perspective emphasizes the growth process, with the goal as a guiding target. It liberates us from negative thinking and self-blame if we miss our target. Many successes remain if we do the work and grow in our attempts. The only true failure occurs when we fail to put in the effort or set the wrong initial goal. Effective goal setting can help you avoid both.

As we immerse into the new year, lottery selections, and the process of finalizing race schedules and objectives for 2024, I aim to share my guide on effective goal setting that I apply myself, teach our coaches at CTS, and work with many of my athletes through. As a coach, imparting the skill of effective goal setting to my athletes is among the most invaluable contributions I can make. It is the foundation for a year or a lifelong pursuit, marked by personal growth and self-discovery.

Setting the Stage: Your Trail Running Vision

A good starting place for any goal is to reflect on your long-term vision as a person and athlete. What are your ultimate aspirations in the sport? This could include completing specific races, achieving certain performance milestones, or simply experiencing personal growth through running. Consider what truly motivates you. Is it the joy of running on scenic trails, the desire to push your physical and psychological limits, the thrill of competition, the sense of belonging in a community, the means of coping with life's pressures, or the person you're becoming in the process? Understanding the answers to these questions will help you set meaningful goals.

After gaining clarity, put your vision into writing and make it a habit to revisit it frequently. Keep this vision statement in front of you by putting it in places you will see on a regular basis, such as your bathroom mirror, phone screen saver, or calendar reminders that alert you throughout the day or week. Remember that your vision may evolve as you continue to grow and develop. Having a well-articulated statement of purpose is a powerful tool that can assist you in refocusing when necessary. We've all faced challenging seasons, and reconnecting with the motivations behind our involvement in the demands of trail and ultrarunning can help us maintain a positive outlook and a strong sense of direction. In fact, it's not uncommon for my athletes to revisit these purpose statements even during the midst of a challenging ultra event.

Types of Goals

Before we get to the how-to's, let's define some terms and build a good framework. There are various types of goals that trail and ultrarunners commonly pursue. One prevalent category of goals is outcome goals, which involve specific race-related achievements such as finishing a race within a designated time or securing a particular placement. Outcome goals provide a clear target and can be highly motivating, often presenting a binary pass-or-fail outcome. For instance, an outcome goal might be, "I want to complete a 100-mile race in under 24 hours."

Another common type of goal relevant to all endurance athletes is performance goals.  These goals revolve around quantifiable metrics that assess speed, skills, or endurance. Performance goals are frequently integrated into training programs aimed at achieving outcome goals. An example of a performance goal is, "I want to maintain a sub-10-minute mile pace during my endurance runs on my local trail."

Process goals, on the other hand, concentrate on the specific actions and steps required for success. A process goal should accompany every outcome or performance goal. For instance, if the outcome goal is to complete a 100-mile race in under 24 hours, a suitable process goal might be to maintain consistent daily training for a six-month period. While this process goal may lack detailed specifics, it is arguably an athlete's most crucial goal. It demands hard work, discipline, and a smart training approach to sustain consistency. Even if the athlete falls short of their target, the process can be a success if it has made them a better athlete and individual throughout the journey. Ultimately, progress and growth matter more than the final result. The result is typically a celebration of the process.

Intertwining Motivations

In addition to outcome, performance, and process goals, intrinsic and extrinsic motivations are intertwined. Intrinsic motivations are internal and revolve around the sheer joy and satisfaction derived from running. Many trail and ultrarunners find intrinsic motivation in "exploring new trails in the natural surroundings," reflecting their love for trail running.

External motivations are driven by outward factors like race medals, winning, Ultrasignup rankings, and recognition from others. While these external factors can motivate in the short term, they may lack long-term commitment. Balancing extrinsic and intrinsic motivations for a sustainable and fulfilling running experience is crucial.

Understanding the motivations behind our goals plays a critical role in enhancing and complementing our pursuit of these goals.

SMART Goal Framework

The SMART goal framework is a widely recognized and effective approach to goal setting that provides a structured and systematic way to define and achieve objectives. This framework is particularly valuable for trail and ultrarunners looking to set clear and attainable goals in their training and racing endeavors. Let's break down what SMART stands for and how it can be applied to running goals:

S - Specific: The first step in setting a SMART goal is to make it specific. A specific goal is well-defined and leaves no room for ambiguity. For trail and ultrarunners, specificity might involve clarifying the race distance, terrain type (e.g., mountainous trails), and location. Instead of a vague goal like "I want to run a trail race," a specific goal would be "I will complete the Silver Rush 50 Mile race in the Rocky Mountains."

M - Measurable: Goals should be measurable, allowing you to track your progress and determine when you've achieved them. In trail running, measurability can be related to time, distance, pace, or elevation gain. For example, "I plan to finish a 100K trail race in under 12 hours" is a measurable goal because it provides a clear benchmark for success.

A - Achievable: An achievable goal is realistic and attainable within your capabilities and resources. While aiming high is admirable, setting unrealistic goals can lead to frustration and inconsistent efforts in your pursuit. Assess your fitness level, available training time, support network, and other commitments to ensure your goal is achievable. For instance, "I will complete a 100-mile ultramarathon within one year, given my current training routine and available time" is achievable if it aligns with your abilities.

R - Relevant: Your goal should reflect your broader objectives and aspirations. It should align with your values, interests, and long-term plans. In trail running, a relevant goal might involve selecting races that match your passion for rugged terrain or adventure. For instance, "I want to compete in challenging mountain trail races because I'm passionate about conquering steep ascents and descents" is a relevant goal for a mountain-loving trail runner.

T - Time-Bound: Lastly, every goal should have a timeframe for completion. A time-bound goal creates urgency and helps you focus on your training and racing schedule. For example, "I intend to run a marathon-distance trail race within six months" sets a clear timeframe for your goal.

Trail and ultrarunners can transform vague aspirations into well-defined and achievable objectives by applying the SMART goal framework. This structured approach enhances motivation and improves the likelihood of success in training and racing pursuits. Whether you aim to complete a big race, achieve a personal best, or explore new trails, SMART goals can guide your process.

Define Your Goals

Now that you have a framework and clarity around your vision and motivation, you can outline your long-term goals. These should be ambitious and inspiring, representing your ultimate objectives in trail running, ultimately defining your future self. Long-term goals typically span several years. However, life moves fast, and so do your growth and interests! So, even if you take your long-term goals year by year, that's fine. The important thing is that you zoom out and look somewhat into the future, defining who you want to become.

Ensure your long-term goals are specific, measurable, achievable, relevant, and time-bound (SMART). For example, "Complete a 100-mile ultramarathon within the next three years" is a SMART long-term goal. While the goal should be achievable, it should also stretch you. The purpose of a goal is to direct and facilitate growth. Therefore, a long-term goal should be achievable in the future but out of reach today. This goal requires something of you. This goal requires work and growth.

Breaking It Down: Short-Term Goals

To work toward your long-term goals, break them down into short-term goals. This is the how-to process for making progress. Short-term goals should be achievable within weeks or months and contribute to your long-term vision.

Focus on areas that need improvement or skills you want to develop. For instance, if your long-term goal is to complete a 100-mile race, short-term goals might be to hire a coach and start building your support network while simultaneously building your running frequency and volume.

Short-term goals keep you focused and on the correct path toward your long-term goals. Remember the SMART goal approach as you set these short-term goals, being specific and measurable. Avoid vague goals here, such as "run more," as I did in the above paragraph. Instead, specify the skill, duration, or frequency required.

Remember that it's about achieving the goals and the person you become along the way. Your pursuit of goals is a testament to your growth and perseverance. The process of growth itself is the real destination.

Always keep your long-term vision in mind. Understand your intrinsic and extrinsic motivations, and find the perfect balance between the two. The SMART goal framework provides you a structured path to success.

Set your goals with ambition and precision, both in the long term and in the short term. Break them into manageable steps, ensuring each goal is Specific, Measurable, Achievable, Relevant, and Time-Bound. These goals will be the stepping stones to achieving your ultimate aspirations. 

Happy trails to a SMART 2024 and beyond!

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.