3 Ways to Set Realistic Running Goals
Happy October! At Transitions Physical Therapy, we’re celebrating Running Month by helping you build momentum through the colder seasons. If you’re between 40 and 70, it’s essential to set realistic running goals that match your current fitness—not your peak from last year.
First, reflect on your summer: How consistent were you? Any injuries? What kind of mileage did you maintain? Your fall and winter running plan should be based on today’s fitness, not last season’s status.
Next, define your goal type:
- Outcome goals might include running a 5k, 10k, or aiming for a spring marathon.
- Progress goals could focus on consistency, like running 3 times per week or adding 2 days of strength training.
Both are valid! Progress goals are especially helpful if you’re rebuilding after a break or managing joint issues.
Don’t forget to listen to your body—and your smartwatch. Metrics like resting heart rate and sleep quality can offer early signs of overtraining. If you notice persistent fatigue or elevated heart rate trends, it might be time to scale back and recover.
Fall is the perfect time to build a strong foundation for spring goals. So, let’s get intentional now and keep moving forward—safely and sustainably.
Do you want to improve your running technique? Check out our Instagram post: https://www.instagram.com/reel/DN3DjOm3P_6/?igsh=d3FhYXMxbXhka2Z0
What kind of running goal are you thinking about for the next 90 days? Let us know at your next visit!
Stay strong,
Dr. Dana
Your partner in mobility and wellness