Why ‘I just want to finish’ isn’t a good goal
When it comes to race day goals, I don’t let my athletes settle on ‘just finishing.’
This statement isn't going to sit well with some runners but I encourage you read this with an open mind.
Half the battle during a race is managing your self-talk. For many of us, this is the ultimate stress and frequently steals our success. Doubt and frustration seep in like a thick fog that occasionally lingers long past the finish line even when we do 'just finish.'
How to we tackle this? How do we show up for race day better prepared for the mental battle ahead?
Outcome Goals vs. Process Goals
We've all arrived at a race and stood at the start line with the 'I just want to finish' attitude. And that's exactly what it is. An attitude. It isn't actually a goal that we can control. By getting more specific, we not only hold ourselves more accountable but also have a better grasp of the outcome.
Outcome goals describe the broader expectation of your experience. Examples are 'finish in under 4 hours' or 'place top 3 in my category.'
Goals like this are important. When they are specific and challenging, they force us out of our comfort zone often making them big, stressful expectations we set for ourselves.
It's important to set an outcome goal on race day but stopping with 'I just want to finish' isn't what elite runners do.
They set process goals along with specific outcome goals.
Process goals are the guidelines you use kilometer to kilometer to reach your outcome goal. These are the things YOU CAN CONTROL during the race and even practice during your training.
Some examples of process goals are:
Take one gel every 30 minutes
Get 500ml of water down every hour
Run the second half no faster than 10–15 seconds/km quicker than the first (negative split focus)
Thank course and aid station volunteers
Break the race into chunks (first 10k, middle 10k, final push)
Smile or high-five a spectator to reset mood/energy
Use a mantra when you hit tough sections (“strong and steady,” “I can do hard things”)
Things you cannot fully control on the big day that may steal your outcome goal are things like weather, course changes, other racers, falls, illness, lost or broken gear and more. A lot can go wrong despite MONTHS of preparation and training.
But if you have process goals to guide you, you will be actively more involved in your own success during the race despite the unpredictables. It's also a bit easier to walk away with a DNF knowing you did everything you could and despite sticking to the plan, things just happen.
Often, process goals take preparation and practice. Getting to know what works well for you and your body, will decrease the stress on race day. Waiting until race day to implement these goals is not recommended.
But what if you're new to running or this is your first race after time off? What's wrong with just wanting to finish?
Finishing a hard race is a big deal. I'm not trying to take that away from anyone however, I still think it's worth doing a little more homework here. If you decide that finishing the race is your outcome goal, you can be more specific.
Getting more clear about why finishing the race is important to you, gives you the right way to talk to yourself when things get tough. It gives finishing the race meaning and therefore, it's more powerful.
I want to finish this race because I want to model an active lifestyle for my kids.
I want to finish this race because I worked hard to come back from this surgery.
I want to finish this race so that my grandkids will know that life doesn't stop at 70.
When you get clear on why finishing a race is important to you, it become more powerful. Especially when you cross the line and achieve it.
Is there a time in the race when just finishing mindset is an effective strategy?
Of course. When you're exhausted and the end is near, it's not wrong to cling to the idea of achieving this goal. You can certainly Goggins your way across the finish line.
My point is that it shouldn't be your only goal.
So the next time you step up to the start line, make sure you took the time during training to expand on your goals. Have a meaningful, specific outcome goal along with process goals that will help you reach your outcome goal.
Write them down. Talk to your coach. Practice them during training.