s2/s26 Exploring Goals & Goal-Setting with Coach Marcus Brown (@marcus_runs/@arunnerslife_podcast)
Jul 28, 2022
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Coach Marcus Brown (@marcus_runs) joins the show to discuss the evolution of goals & goal-setting, 'race day' pace goals, chasing long-term goals, setting non-time running goals, and keeping the spark alive in running. They also reflect on the impact of interviews with elite runners on the host's personal growth.
Refine goals in running to sustain enjoyment and fulfillment.
Plan activities or events after achieving a big race goal to avoid post-race blues.
Let go of arbitrary measurements of success and focus on personal growth and fulfillment in running.
Deep dives
Refining goals for long-term enjoyment
It is important to refine goals in running to ensure long-term enjoyment and fulfillment. Instead of solely focusing on specific times or distances, it is beneficial to consider what truly brings joy and satisfaction to your running experience. This could involve exploring different distances or races, running for fun without the pressure of specific goals, or finding a balance between challenging yourself and enjoying the process. By refining goals and focusing on what truly matters to you, you can sustain a love for running and find fulfillment in the sport.
Dealing with the post-race blues
After achieving a big goal in a race, it is common to experience post-race blues. To overcome this, it is important to plan activities or events after the race to provide a sense of fulfillment and purpose beyond the achievement of a specific goal. This could involve taking a vacation, spending time with family, or engaging in other hobbies or interests. By shifting the focus away from the race itself and allowing time for rest and recuperation, runners can maintain a healthy perspective and avoid the pressure to immediately chase another big goal.
Letting go of arbitrary measurements of success
It is important to let go of arbitrary measurements of success in running, such as weekly mileage or specific times. Focusing solely on these metrics can lead to unnecessary pressure and burnout. Instead, runners should allow themselves the freedom to enjoy the sport for what it truly means to them. The emphasis should be on personal growth, well-being, and finding fulfillment in the process rather than fixating on external markers of achievement. By letting go of these arbitrary measurements, runners can find greater joy, satisfaction, and long-term success in the sport.
Avoiding the trap of overdoing it for faster progress
Newer runners often fall into the trap of trying to achieve fast progress by pushing themselves too hard in training. They may be influenced by others or believe that grinding and sacrificing more will lead to quicker improvements. However, this approach can often lead to burnout, injuries, and a loss of enjoyment in running. It is important to remember that progress in running is not always linear, and each individual's journey is unique. By focusing on sustainability, balance, and listening to one's own body, runners can achieve long-term progress and avoid the pitfalls of overdoing it for faster results.
Importance of Recovery and Enjoyment in Running
One key insight from the podcast episode is the emphasis on the importance of recovery and enjoyment in running. The speaker, who is a coach, highlights the need to give athletes more recovery time between training sessions. They explain that while intense training and specific workouts may work for some runners, it is crucial to prioritize the enjoyment of running. The goal is not to break athletes but to help them improve and savor the sport. The speaker also cautions against blindly following elite runners' training methods, emphasizing that individual circumstances and experience play a significant role in training.
Setting Process Goals and Focusing on the Present
Another key point explored in the podcast is the value of setting process goals and focusing on the present rather than being solely fixated on specific race times or distances. The discussion highlights the need to define goals beyond external markers and to appreciate the journey of training itself. The speaker shares their personal experience of shifting their goal from chasing a specific time to completing a strong training cycle without any disruptions. They emphasize the importance of focusing on what can be done each day to perform one's best, considering the circumstances and being adaptable to unexpected challenges. The episode also delves into visualization techniques and problem-solving mindset, suggesting strategies to prepare for potential race scenarios.
What does it mean to set & achieve a goal? Are you setting goals YOU want to achieve? What happens next after you reach your big goal? Coach Marcus Brown (@marcus_runs, @arunnerslife_podcast) joins the show to discuss goals, goal-setting, and what goals actually mean
The evolution of your goals & goal-setting
"Race day" pace goals
Chasing long-term goals
Are you setting goals that are meaningful for YOU?
The "Post-Race/Post-PR Blues"
Setting non-time running rgoals
How to keep the spark alive in your running
and more (...like how many marathon-pace miles does Sara Hall really run each week?)
Marcus Brown is a United Kingdom Athletics Running Coach and a World Marathon Majors Six Star Finisher. In the marathon, he went from a 4:55 to a sub-3 marathon. He is the host of A Runners Life podcast on Instagram @arunnerslife_podcast, where the aim is to share the commonalities that exist between runners of all abilities.
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
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