Whether you’re training for your first 5K or chasing a marathon PR, setting the right kind of goals can make or break your running journey. In this post, we’re diving into process vs. outcome goals—two types of goals every runner should understand. It’s a simple shift in mindset that can help you stay consistent, motivated, and focused on what really moves the needle.
What are Outcome Goals?
Outcome goals are the results you want to achieve. They’re often measurable and time-bound, such as:
- Running a sub-20-minute 5K
- Qualifying for the Boston Marathon
- Winning your age group in a local race
These goals are motivating because they give you something concrete to aim for. However, they’re also influenced by factors outside your control—weather, competition, course conditions, injury or even a bad night’s sleep.
What are Process Goals?
Process goals focus on the actions and habits that lead to success. They’re entirely within your control and emphasize the journey rather than the destination. Examples include:
- Running four times a week consistently
- Doing strength training twice a week
- Practicing race-day nutrition during long runs
- Getting 7–8 hours of sleep each night
These goals lay the groundwork for everything else—they’re the daily wins that make the big goals possible. Personally, I find process goals way more motivating than chasing a single race result months away. They keep me engaged, accountable, and focused on what I can control right now, not just what I hope to achieve later.
Why Process Goals Matter More Than You Think
While outcome goals can be inspiring, they can also be discouraging if you fall short. Process goals, on the other hand, keep you grounded and focused on what you can do today. They:
- Build consistency: Small, daily wins & habits add up over time.
- Reduce pressure: You’re not fixated on a single race result.
- Encourage adaptability: If you get injured or life gets in the way, you can still succeed by adjusting your process.
Combine Both for Optimal Results
The magic happens when you use both types of goals together. Here’s how:
- Start with your outcome goal: Define what you want to achieve.
- Break it down into process goals: Identify the habits and actions that will get you there.
- Track your progress: Use a journal, app (like Strava), or spreadsheet to monitor both types of goals.
- Celebrate process wins: Did you complete all your planned runs this week? That’s a victory!
Process vs. Outcome Goals Example:
- Outcome Goal: Run a sub-4-hour marathon in November.
- Process Goals:
- Follow a 18-week training plan with 4 runs per week.
- Cross-train once a week to prevent injury.
- Practice fueling strategies during long runs.
- Stretch for 10 minutes after each workout.
Final Thoughts
Process vs. outcome goals isn’t just a coaching buzzword—it’s a mindset shift that can transform your running. Outcome goals give you direction, but process goals keep you moving. When you focus on what you can control day to day, you’ll not only become a better runner—you’ll enjoy the journey a whole lot more.
