The Runner’s Mindset

Pursuing major life goals resembles the journey of running a marathon—it's a lifelong endeavor.

It's only truly over when you reach the finish line and refuse to give up.

This journey demands immense commitment.

It requires setting realistic goals.

And adopting a resilient mindset.

Any ambitious goal can trigger a sense of panic or vulnerability.

It’s all too easy to retreat to our comfort zones, where it feels warm and safe!

Without a solid plan, that’s often where we end up.

Here’s the strategy I utilize when I need to get out of my head and take the necessary steps to achieve my desired results, whether in running or writing.

(And just to clarify, this strategy doesn’t involve cold plunges!)

Step 1: Align with Yourself and Set a Realistic Deadline

If you're just starting out with running, registering for a triathlon is likely not the best choice.

Escaping a funk is challenging enough—don’t complicate it further.

During my marathon training, I began with a 5K.

I set a deadline for myself and scheduled the run. Without that timeline, I might still be wishing to run a 5K someday!

The day after completing my 5K, I felt prepared to tackle a half-marathon.

I chose a realistic date, which became my new target.

Be kind to yourself as you strive to accomplish something outside your normal routine.

If you’ve been feeling stuck and can’t seem to write your ‘dream’ book, aim for a manageable goal of 10,000 words per month.

Or perhaps target 60,000 words in six months.

If you're struggling to find a topic, brainstorm three ideas that come to mind.

Set a feasible goal to demonstrate to yourself that you can achieve it.

Keep it straightforward!

Remind yourself daily of this objective. It fosters hope, gives you something to aim for, and illustrates what’s achievable.

Most importantly, it reminds you who is in control.

Step 2: Deconstruct the Micro-Goals Required to Get There

When I struggle to focus on work, prepare a meal, or hit the gym, running 5K every day feels impossible.

I must break down my larger objectives into smaller, manageable ones.

A lack of motivation often arises from not seeing a clear link between your actions and the outcomes you desire in life.

Connecting your actions to outcomes is why making your bed is considered one of the best productivity hacks, scientifically.

Chasing significant goals can be energizing yet also daunting.

Decide the pace you need to sustain today to reach that goal tomorrow.

When I committed to running a half-marathon, I dedicated several weeks to running 10Ks.

I printed beginner running schedules and attached them to my wardrobe door.

I tracked the miles, rest days, and alternative workouts I needed to complete weekly, leading up to my race day in 12 weeks.

If I only envisioned race day—crossing the finish line and receiving my medal—I would feel excited yet overwhelmed.

Without knowing the steps to get to that finish line, I would be lost!

If your big goal is to write a book, don’t stress about finding an agent, submitting an 80,000-word manuscript, or planning a launch and tours.

Avoid getting bogged down in details like creating elaborate pitch decks and extensive business plans if you’re starting a new venture. Please don’t!

Stop dreaming of million-dollar outcomes and instead focus on generating $5K/month.

Then determine how many website visits you need to secure a certain number of sales calls, and what conversion rates are involved.

Don’t attempt to do too much at once!

Once you’ve established a realistic target in Step 1, break it down into the micro-goals necessary in Step 2.

Step 3: Conduct Regular Evaluations of Your Progress

One of the main reasons New Year’s resolutions fail is that people often set lofty goals and never revisit them.

Until it’s too late and they’ve already lost momentum.

If companies conduct quarterly reviews, why not do monthly check-ins on our personal objectives?

Running a half-marathon encompasses more than just the running aspect.

Your sleep plays a vital role, as does hydration and recovery.

Your nutrition can be transformative, as well as your mindset.

I monitored my routine to log days where I struggled or succeeded.

This provided a broader perspective on my overall performance.

Did you meet your running goal for the week? How challenging was it to achieve your daily writing target? What external factors affected your performance?

Regular evaluations allow you to reflect on your actions and discern what’s working versus where the obstacles lie.

There will inevitably be dead-ends, detours, and distractions—100% guaranteed!

Sometimes starting is easy, but maintaining momentum proves more challenging. These evaluations help you pinpoint what is not yielding meaningful results.

Without awareness of what’s effective, it’s difficult to identify what needs to change.

Step 3 is about knowing what needs adjustment for Step 4!

Step 4: Adjust Your Approach to Maximize Performance

What’s the point of measuring your performance if you won’t optimize based on what’s working?

If everything is going smoothly and you’re consistently hitting your running milestones, analyze what’s driving that success.

However, it’s unlikely that everything is perfect. There’s always room for improvement!

This is why you must reassess your baseline.

Because…

> Insanity is doing the same thing repeatedly and expecting different results. > — Albert Einstein

Perhaps you need new running gear, a dedicated recovery day, or better scheduling to incorporate runs into your routine.

Reassess your baseline and amplify what’s effective while eliminating what isn’t.

If writing 500 words daily feels too rigid, consider using that time to draft stories, network with fellow writers, or take long walks to recharge.

Maybe adjust the target to 350 words and see how that feels.

If writing 1,000 words is easy in a local coffee shop, plan to visit there two to three times a week. Make it your preferred ‘third place’!

When you work hard to lift yourself from a rut, the last thing you want is to slide back in because your efforts yield no results.

Even when you’re giving your all, sometimes the results don’t follow. Change your approach!

This is where many falter, repeating tasks that don’t deliver results.

Don’t be like everyone else. Identify what moves the needle and do more of that!

Step 5: Reinforce the Purpose – What Truly Matters?

Always remember that you’re striving for the future version of yourself—the person you aspire to become.

So, keep in mind why you began this journey, as that future self relies on your present actions to succeed at today’s micro-goals.

There’s a reason visualization techniques are so popular in coaching.

It’s also why vision boards have gained traction.

They provide visual representations that clarify what might otherwise be just a thought.

What you can’t visualize is often difficult to believe, imagine, or pursue.

When setting a goal, clarify why it matters to you!

Is it about fulfilling a childhood aspiration? Is it to make your family proud? Is it about creating a positive impact on the world? Or is it about realizing your true potential?

Focus on what truly matters and consider what’s at stake if you remain stuck in your current situation.

How would it feel to fast forward to 2025, having written a book?

Or having completed a half-marathon.

Or having started a business.

Chase that feeling!

I understand that breaking free from a slump is challenging.

But witnessing ordinary individuals achieve extraordinary success is even harder to ignore.

> Someone with half your intelligence may be earning ten times as much because they don’t doubt themselves. > — Ed Latimore

It’s time to break free from that rut, stumble forward, and pursue those big goals. At last!

I am the founder of Geeks and Experts, and I enjoy writing about PR for startups, founder wellness, immigrant founders, and writerpreneurship!

Feel free to connect with me on Medium, Twitter, or LinkedIn.