How to set a smart goal for your next ultramarathon
Setting a goal
When it comes to setting a goal for your next ultra race, there are a few things to keep in mind. In many ways, ultrarunning is different from what many consider “normal running”, so it is not very useful to set goals for an ultra the same way you do when you compete in your local 5k race or even a marathon. But how do you set a goal that is motivating enough to get those hard training sessions in, whilst still being realistic and attainable so you at least have a chance of succeeding?
Below you’ll find some of our best advice on how to set a motivating and realistic goal!
How do you set a goal that is motivating enough to get those hard training sessions in?
Having a clear goal
Even though the goal in itself may not be the most important part of the preparations for your race, it’s still a vital aspect of every race plan. Having a clear goal helps you put in the necessary training and it can also help motivate you to do the hard work you don’t always find enjoyable — like strength training, yoga or whatever it is that you find a little bit boring, but an oh-so important part of your training plan.
For example, if your goal is to “try to run an ultra”, “improve” or even “do my best”, it will be very hard to evaluate and thus to feel proud of the accomplishment afterwards. The most common error in this aspect is simply that the goal is not articulated or written down. Just by doing that you are on your way to success.
When your body is tired and you’re mentally exhausted, it’s all too easy to give up when you realize that those small problems you’ve run into, will prevent you from reaching your goal.
Be careful what you wish for
Using your goal in the wrong way might cause big problems. It can actually work the other way around — instead of helping you reach those amazing results you’re after, the goal can become a non-motivator — or even worse — cause you to quit the race entirely. This is very common if you aim for a very high or far-fetched goal that will require all of your physical and mental strength. Of course you can still have a perfect race, and a good deal of luck too, but what usually happens is that you find yourself running into small or big problems along the way.
When your body is tired and you’re mentally exhausted, it’s all too easy to give up when you realize that those small problems you’ve run into, will prevent you from reaching your goal. Instead, we suggest that you pick goals that you’re in control of (and yes, you need more than one goal). The trick is to find goals that don’t have much to do with the result of your race in numbers, but more to do with how you behave, react and feel. That is, components that you can affect regardless of how many small or big obstacles that stand in your way.
A process-oriented goal may be what kind of mental spirit and energy you’ll send out to your competitors. Smiling at every volunteer, trying to spread good vibes all around you, is a goal that you can affect yourself, nomatter what happens during the race.
Result-oriented goals vs. process-oriented goals
One way of setting successful goals for yourself is to think in terms of both result-oriented goals and process-oriented goals. Usually we focus only on the results (result-oriented goal) and while that can certainly be great motivation during training, it’s usually not very beneficial on race day. When we are standing at the starting line, we can no longer affect the outcome by focusing on some number we’ve come up with — there are too many other factors in play, of which we don’t have any power over.
A result-oriented goal can get in your way
For example, you might have planned to reach the first cut-off in 2 hours and 45 minutes. You may even have run this section of the race before and you feel that’s a reasonable pace for you. But on race day, the weather turns out to be horrible. You’re facing a tough head wind and on top of that, there are way too many other runners on the trail (which happens to be a single track) and they’re causing a traffic jam.
This is only one example of what might get in your way of reaching a result-oriented goal. During a long ultra race, there can be countless situations that occur which we have absolutely no control over.
Process-oriented goals
This is why it is also crucial to have some process-oriented goals. That is, actions, behaviors and routines that we need to do in order to increase our chances of reaching our desired end result.
For example, a process-oriented goal may be concerned with how many calories you're consuming every hour. Or how you’re going to act at the aid stations. Or what kind of mental spirit and energy you’ll send out to your competitors. Or how you’ll react to the fact that another runner passes you on the trail, looking very strong…
The first goal, getting to the starting line, is highly important and should run as a red thread for everything you do in terms of preparations.
Goal basics
When you’re thinking about goals, it’s important to not lose sight of the most basic goals.
Fundamental goals
Get to the starting line
Don't die
Avoid permanent injury
Get to the finish line
These points aren’t as much of a joke as you might think. The first goal, getting to the starting line, is highly important and should run as a red thread for everything you do in terms of preparations. It’s easy to get too excited during training and thus risk injury, or not allow yourself enough recovery beforehand to be your strongest and most resilient self on race day. But with this goal in mind, there’s at least a chance that you’ll make some wise decisions on your way to the starting line.
Remember to keep the perspective
Goals can hopefully give some perspective on what’s really important in life. And the reason for why we think “getting to the finish line” should be on fourth place in this list, is that it’s way too easy to prioritize finishing above everything else — as if it was a proof of human greatness, being able to crawl over the finish line in an ultra race. Sure, it’s a great achievement and you’re absolutely amazing. But your worth as a human being doesn’t depend on a finish or a DNF (Did Not Finish).
It’s easy to get too excited during training and thus risk injury, or not allow yourself enough recovery beforehand to be your strongest and most resilient self on race day.
A, B and C-goals
When you come up with your result-oriented goals, it can be useful to put them on the fifth place in the list (i.e after 1. Get to the starting line, 2. Don’t die, 3. Avoid permanent injury, 4. Get to the finish line). Try to see your goals in the bigger picture.
Once you think you have the above in place, you can play around with A to C goals, which are result-oriented. It’s a good idea to have goals that are differentiated by levels.
The A Goal
The “A Goal” is the dream-goal — that far-fetched goal that could still happen if everything works out perfectly.
The B Goal
The “B Goal” is more realistic — this goal has a high chance of success, while still being appealing enough to work hard for.
The C Goal
The “C Goal” is more of a backup goal — but if nothing else works out, you need something to fall back on.
The “A Goal” is the dream-goal — that far-fetched goal that could still happen if everything works out perfectly.
How to set good process-oriented goals
We believe it’s much more constructive to focus on things that you can control and affect yourself, no matter what goes on around you. Focus on components that you can affect with your thoughts and behaviors.
Aspects of your performance that you can actually affect:
Level of effort
Your mental approach
Routines
Energy intake
Example:
Run with a MAF heart rate (Maximum Aerobic Function) for the first 10 hours of the race
Smile at all the volunteers and say thanks when someone cheers on you
Stick with the routine of having a sip of water every 15 minutes
Follow the energy plan
A process-oriented goal can for example be to follow your energy plan, smile at volunteers and to take good care of minor injuries before they become worse.
SWOT analysis
It might still be the case that your strongest driving force in regards to this race, is tied to a certain end result. If so, you can definitely make use of that driving force — but don’t forget the different processes that are needed for you to be able to reach the goal you’re aiming for. And make sure to perform a basic SWOT analysis for this result-oriented goal. A simple analysis of your goal can affect your training plan, as well as your preparations — and increase the probability of having a successful race. A SWOT analysis also shows that we don’t always have everything in our own hands.
Making a SWOT analysis of your goal is a good way to increase the probability of having a successful race.
What is a SWOT analysis?
SWOT stands for Strength, Weaknesses, Opportunities, and Strengths. What strengths do you have that will help you reach your goal? What weaknesses do you need to work on, and what can you do to minimize the risk for them affecting the result? What opportunities can you find, that will help realize your goal? For instance where, when and how are you going to compete to be able to succeed? What records and times are possible to beat? And last but not least, what threats might stand in your way? How can you minimize the risk of these threats affecting you too much?
A SWOT analysis doesn’t have to be a long essay, but it’s very useful to have thought these things through. It will give you a more realistic and clear picture of what is necessary for you to reach your goal.
Summary
As long as you remember the below points and give them some thought before race day, you have a high probability of success.
Set a goal
To have identified your goalbefore you toe the starting line may be your road to success
Have a clear goal
A clear goal is one that you can almost taste, one that you know exactly how you’re going to reach
Be careful what you wish for
Don’t aim too high or in the wrong direction (i.e. focusing only on high result-oriented goals)
Result-oriented goals vs. process-oriented goals
Make sure to have both kinds of goals in your toolkit
Goal basics (fundamental goals)
Avoid a common pitfall; not allowing yourself enough recovery might get you into trouble, not even reaching the starting line
A, B and C-goals
You need goals on different levels to fall back on
How to set good process-oriented goals
These goals can look very different, but try to be creative and find actions and behaviors that you can control
SWOT analysis
Conducting a simple SWOT analysis will give you a more clear and realistic picture of necessary actions that need to be taken to reach your goal
Good luck with your preparations and with setting a smart goal for your next ultramarathon!
Happy running!
Written by Ellen Westfelt for Ultrarunning Academy