Ask the Penguin: Setting Goals

Dear Penguin

Hi! I just read your column in the Competitor, April 2010 and I really appreciate it.

I’m 42, not really overweight, but def drink my share of alcohol and don’t really eat very well.

Recently, I found out I’ve got borderline high blood pressure and my doctor has been encouraging me to exercise. I have no idea where to begin but reading your piece gave me some inspiration. I’m not a real fan of hanging out in a gym but the idea of running is something I can see myself doing and enjoying.

I was wondering if you had any advice. Do I ‘just start’ or should I set some goals for myself (I don’t even know how long I’ll be able run!).

Thanks again, and I appreciate any advice you can give. I just want to get in shape, loose my gut, feel good at the beach, and feel better about myself.

You’ve raised an interesting question. What should you, or anyone getting started, do.

Most people want, and need a goal. So, yes, having a goal is a good idea. The problem comes in setting that goal. Most new runners and walkers don’t have any way to set a reasonable goal.

If, for example, you set participating in a 5K as a goal, that’s a GREAT idea. If you set “completing” a 5K as a goal, that’s a GREAT idea. If, though, you set “running a 5K in under 20 minutes” as your goal you are likely to fail.

The trick, I believe, is to set VERY small and achievable goals. For example, set as your “goal” that you will put on your running shoes and get out of your house 4 times this week. Don’t worry about how far or how fast. Just get out the door.

The next week you might set as your goal that you’ll walk for 30 minutes 4 times. Again, don’t worry about how far or how fast. Just get in the 30 minutes.

You get the idea. Set REASONABLE goals. Set achievable goals. Set short-term goals. Nothing makes you feel successful like succeeding.

Waddle on, John

John “the Penguin” Bingham, Competitor Magazine columnist Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.