October 29 2015
This running coach shares her top trail tips for runners.
It’s that time of year – time to reflect on the year past and set a new vision for the year ahead. Whether you’re aiming to run your first 5K race or set a new PR (personal record), we’ve got the tools to help you achieve your wildest dreams! Step into the New Year on the right foot with these techniques:
Brought to us by lululemon, this easy to follow practice outlines the process of establishing a vision and setting goals. Being intentional about how you approach this process will help you get clear about what you want – and how you are going to make it happen.
1. get connected to your vision.
Find a place you find relaxing and get yourself settled in (think tea, a candle…maybe even sweatpants). Next, close your eyes and think about what your ideal life would be in 10 years if anything was possible. Don’t get caught up in tactics – i.e. “but how would I pay for that” or “that seems unrealistic.” Focus in and think about what this life would look like without caveats.
Pssst….we created worksheets especially for this exercise. Get down on it!
2. determine what your ten-year goals are from this vision (we suggest three areas of your life to begin: personal, health and career).
In order to begin the path to the ideal life you just imagined, we begin by setting ten-year goals. What does this mean? Take a look at your vision. Do you want to sail around the Mediterranean? A few things will need to happen: money for purchase and upkeep, skill…what else? And what order do these things need to go in for you to be successful?
example: ten-year goal- I sail the Mediterranean captaining my new sailboat by June 1st, 2023
3. do the same with five- and one-year goals.
Okay, so here’s the reason we set goals backwards: your five- and one-year goals should support you in attaining your ten-year goals, consequently helping you to your vision. Let’s use our sailboat analogy again.
examples: five-year goal- I take lessons from the skipper of an America’s Cup vessel by August 1st, 2018. one-year goal: I put $400/month into a high-interest savings boat fund.
4. what can you do right now?
Goals can seem lofty or even unattainable. 50% of the goals on your worksheet should scare you a little – it is when we set these audacious goals that we tap into the life we really desire. This can be both exciting and a little daunting, too.
Begin planning and executing the things you need to do today in order to get the ball rolling.
vision and goals worksheets
Having a dedicated worksheet or book devoted to your vision and goals practice is key. lululemon created worksheets to help you brainstorm and ideate on what your vision for your ideal life is, and then also included pages designed to help you create a framework for your goals going forward. Think of this booklet as your vision and goals “hub,” a place for ideas to begin and then take off on their chosen path.
Need proof establishing a vision and setting goals works? Check out this video to learn how a regular woman made finishing her dream race a reality. . .
We want to support your vision! What are your goals for 2013? Let us know by leaving a comment here or tweeting us @WomensRunning!