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10 Non-PR Running Goals: Stay Motivated without Races

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How do you stay motivated without races to train? You shift your focus away from PR’s being the only thing that gets you out the door! It’s time for running goals that will keep you going, no matter what’s happening.

In my book, I dive in to this topic and we go a lot more in to finding your WHY. I can almost guarantee you didn’t start running just to hit a PR.

Which means there are absolutely other things that could excite you, motivate you and get you out the door even for cold weather running!

Luckily, as long as I’m able to run, I’m a pretty dang happy runner and I think we all need a reminder that fast isn’t the only way to be successful.

10 Non-PR Running Goals

It’s not uncommon for me to run 1600 miles a year while doing only one race, so PR’s stopped being a driving force for me. But they are fun…so when that’s not going to happen, you can enjoy a practice race and pick another running goal!

Here are 10 fun goals to keep you motivated, when the clock isn’t what you want to race for.10 running goals not related to time to keep you motivated and running strong

1. Pacing a Friend

Want to enjoy the race atmosphere without the pressure? How about helping a friend reach their goal of a new pace or distance, which you’ve run easily a few times previously.

You’ll get to enjoy the sites, be their cheerleader and remember that no matter what your finish time is the act of showing up is pretty spectacular.

2. Running a New Distance/Race Style

It’s an automatic PR if you run a new distance, which means you can simply enjoy the first go round knowing that you’ll be able to improve next time around.

Try a 10 mile road race, a Spartan race, a trail race or another totally new to you distance.

This idea is what go me to run a solo Ultramarathon. I knew that my only goal was to finish and learn a whole lot about myself in the process!

Stay motivated to run without racing the clock with 10 Non-PR #goals #sweatpink Click To Tweet

3. Raise Money for Charity

Want to more kids drinking clean water in Africa? Want more kids eating 3 meals a day in the US?

Find a great charity to work with and you’ll find it easier to put in the miles. Or here’s a great breakdown on how to run for a cause with or without a race! You can create your own thing to get you excited.

I worked with Run10Feed10 for a few years and it truly motivated me to get tons of friends together and see what a difference we were making in feeding kids across the US.Finding running goals not related to timeAhhh I do not miss the never ending sweat of my Miami days, this is circa 2012…notice the sweat shine at 5AM!

4. Snag A Running Partner

As a solo runner, I know many of you enjoy your running time as a chance to disconnect and think.

But there’s simply too much research proclaiming the benefits of running with others to ignore it. Get over your fear of joining a running group, put forth a little extra effort to meet up with a friend one day each week or start making your get-togethers more fitness focused.

  • It provides accountability
  • Run with a faster friend on your speed work days
  • Grab a newer runner to help them on your easy day and you’ll actually keep it easy

5. Go Plyo

Instead of simply focusing on running for speed building, start testing your strength in other areas.

Studies show that adding plyometrics can increase your speed.

Try adding 1 rep every week to the number of squat jumps, burpees, jump lunges or even pull ups you currently can do. And YES my dear masters runners this applies to you too! It’s even more important with age that we do some of the explosive movements to overcome dropping hormones and age related issues.

6. Dial In Consistency

What happens when your body no longer allows you to run the way you used to?

I know this all too well, but so does Lisa of Run Wiki who was far faster than I’ll likely ever be and now is focusing on simply hitting 5 runs a week.

If her disease won’t allow her to PR, then she can still find the triumph in showing up, the joy in moving and the community that running provides.

Consistency doesn’t sound sexy, but just think about how it would change your week to get in a routine. To hit all your runs without excuses. To actually do the runner strength training that’s so needed!Setting running goals not related to time

7. Ramping Up Nutrition

Maybe now is the time to focus on the nutrition that will make your runs feel better or help you lose the weight that got you running to start with.

I decided that was exactly my focus this year!

  • I increased protein to help with muscle recovery and as is turns out cut my sweet tooth
  • I focused on eating ENOUGH food to really fuel the miles and maintain energy
  • I continued my focus on anti-inflammatory foods to enhance recovery

8. Diversify Your Route

With your eyes closed, you can map out the route from your door through the neighborhood and back to equal 3 miles.

Repetition is comforting, but it can also lead to boredom.

Set a goal to mix it up once a week:

  • turn right instead of left
  • can you run every road in your town
  • hop in the car and actually run somewhere else entirely
  • what about trails?? are you running those?

HIking in Iceland

9. A Running Streak

While you know how I feel about streak running, a short term streak might be exactly what you need to get addicted to that sweaty runner’s high.

It forces you to start thinking more creatively about how much time you have in the day and to enjoy running in random new places to make it happen.

  • Keep the streak short
  • Keep the goal easy like 1 mile a day
  • If you feel an injury starting, stop!
  • A streak can also be just doing SOMETHING everyday. Run, walk, yoga, mobility, strength.

10. Race With Someone

Maybe you want to attempt a first race with your spouse, your kids, your girlfriends!

Try changing up your partners for an entirely new race experience. This shifts the focus from what’s happening on your watch to the people around you, reminding you to laugh, giggle even, and enjoy the journey. Have more fun with your runI think Coach K has this dialed in!

Sure you could say that those who can’t do, teach and thus those who can’t win find other goals. I just don’t agree with that. I love that running is an inclusive sport and I love that running doesn’t have to be about winning a race.

We win every time we lace up.

Once you are ready to race, even Virtually, checkout these posts:

Choosing your race pace >>
Creating your training plan >>
Why you need a base building phase>>
Safely adding speed work >>
Why Peak Week matters >>
How to Taper the right way >>

Do you ever set non-time related goals?

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Posted by amanda Categories: Half Marathon, Motivation, running coach

Reader Interactions

Comments

  1. Susie @ Suzlyfe says

    February 23, 2017 at 4:51 am

    I KNOW that I am not headed to PR city any time soon–thus my focus on getting the miles in, getting them in consistently (well, not after this weekend, when I’ll have to abstain for a month for IVF), and turning running and miles into moving meditation. One the weekends, my miles are about other people–through coaching for Team Challenge, or coaching for my husband!

  2. [email protected] the Long Way Home says

    February 23, 2017 at 5:30 am

    I probably need to dial back my dream to achieve a BQ. It all depends on if my RA is in remission or not. But I always do have a backup goal–no matter how I do at a race, I always want to feel that I gave my best. Finishing is always winning!

  3. Emily says

    February 23, 2017 at 8:22 am

    For about the past 2 years I’ve set more Non PR related running goals, but surprisingly I’ve actually hit a PR at a race! O_O I love how you used even the trials you’re facing to turn them into lessons to share with us.

  4. RFC says

    February 24, 2017 at 6:27 am

    Amanda, I love this post so much, I’m sharing it with my training groups! I think so many runners get so caught up in setting PR’s that they truly lose the joy for running. Not every race has to be a PR!

  5. Janis from Trainerize says

    February 28, 2017 at 1:14 pm

    Awesome post–excellent running goals! Love that they are not time-based.

  6. Susan George says

    March 1, 2017 at 3:25 am

    I generally get bored during cardio sessions, so i would try this. It seems to be a good idea for cardio workouts.

  7. Agness of Fit Travelling says

    March 30, 2017 at 6:32 am

    Motivation and determination is the most import thing in everything, especially in achieving the running goals!

  8. Lisa @ RunWiki says

    April 20, 2017 at 8:37 am

    Thank you for this. I struggle every day to not only deal with my chronic illness but also to find my place in the running, blogging, and social media world as someone who’s “numbers” are small. Society praises follow and like “numbers.” How wealthy are you? How skinny are you? How big is your blog? How fast are you? How many followers do you have? I am struggling to find peace being mediocre. It’s definitely a process and sometimes a very ugly one but I have faith that I will find it.

    Amanda, you have always been so supportive of me, somehow, someway you always know when I need something to perk me up. Thank you so much. Wrapping my arms around today and every day.

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
.
.
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
.
It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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.
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
||
THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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