How Can I Improve My Distance Running

Introduction

Distance running can be a challenging yet rewarding endeavor. Whether you are training for a marathon, half-marathon, or simply looking to improve your overall fitness level, it is crucial to have a solid understanding of the key principles and strategies that can help you achieve success. In this article, we will delve into the various aspects of distance running and explore effective ways to improve your performance.

Running long distances requires a strong mindset, proper training, and a commitment to consistency. It is not just about putting one foot in front of the other; it is about understanding your body, setting goals, building endurance, and developing a well-rounded training routine. By implementing the tips and techniques covered in this article, you can enhance your distance running abilities and perform at your best.

Whether you are a beginner or an experienced runner, setting realistic and attainable goals is an essential part of the journey. Identifying your targets will help you stay focused and motivated throughout your training. It could be completing a specific race within a certain time frame, increasing your weekly mileage, or improving your overall speed and endurance. These goals will serve as benchmarks to measure your progress and provide a sense of accomplishment as you work towards achieving them.

Creating a structured training schedule is crucial for distance running success. A well-designed plan will take into account factors such as your current fitness level, the time you have available for training, and your long-term goals. It should include a combination of easy runs, speed workouts, long runs, and rest and recovery days. Gradually increasing the intensity and mileage of your runs is key to avoiding overuse injuries and ensuring consistent progress. Remember, consistency is key – don’t skip your scheduled runs, but also listen to your body and adapt your training plan as needed.

Setting Goals for Distance Running

When it comes to distance running, setting clear and achievable goals is essential. Goals provide focus, motivation, and a sense of purpose throughout your training journey. Whether you are a beginner or a seasoned runner, here are some key factors to consider when setting your goals.

1. Assess Your Current Fitness Level: Start by evaluating your current fitness level. This will help you set realistic goals that are attainable yet challenging. Consider factors such as your average pace, the distance you can comfortably run, and your overall physical endurance.

2. Identify Your Ultimate Goal: Determine what you ultimately want to achieve in your distance running journey. Do you aspire to complete a marathon, participate in a half-marathon, or simply improve your overall fitness level? Having a clear ultimate goal will provide direction and focus.

3. Break Your Goal Down: Once you have established your ultimate goal, break it down into smaller, manageable milestones. For example, if your ultimate goal is to run a marathon, you can set milestones such as completing a 10K, a half-marathon, and then a full marathon. These smaller goals will provide a sense of accomplishment along the way.

4. Consider Timeframe: Determine a timeframe within which you would like to achieve your goals. This will help you stay motivated and committed. Be realistic about the time needed to train and gradually build up your endurance.

5. Make Your Goals SMART: Implement the SMART approach to goal-setting – Specific, Measurable, Attainable, Relevant, and Time-bound. Instead of setting a generic goal like “improve my running”, make it more specific, such as “run a 10K race in under 60 minutes by the end of the year”. This makes it easier to track progress and stay focused.

6. Write Down Your Goals: Take the time to write down your goals and keep them visible. This serves as a constant reminder of what you are working towards. You can write them in a training journal, create a vision board, or use a goal-tracking app.

7. Be Flexible: While it’s important to set goals, it’s equally important to remain flexible and adapt your goals as needed. Factors like injuries, unexpected life events, or changes in circumstances may require adjustments to your goals. Remember, it’s not about being rigid, but rather about staying committed to overall progress.

By setting clear, realistic goals, you provide yourself with a roadmap for success. Goals provide motivation, help you stay focused, and track your progress. Remember, it’s not just about reaching the end destination but also about enjoying the journey. Celebrate each milestone, learn from challenges, and keep pushing yourself to new heights. With the right goals and mindset, you can achieve remarkable results in your distance running endeavors.

Creating a Training Schedule

A well-structured training schedule is essential for distance runners looking to improve their performance. It provides a framework for your workouts, ensures proper rest and recovery, and helps you gradually build up your endurance. Here are some key considerations when creating your training schedule.

1. Assess Your Current Fitness Level: Start by evaluating your current fitness level. This will help you determine the starting point for your training program. Consider factors such as your average pace, the distance you can comfortably run, and any previous running experience.

2. Determine Your Training Goals: Clearly define your goals for distance running. Whether you want to complete a specific race or improve your overall endurance, having a specific goal in mind will guide your training program.

3. Plan Your Weekly Mileage: Map out the weekly mileage you aim to achieve. Begin with a conservative number that aligns with your current fitness level and gradually increase it as you progress. Ensure that there is a balance between easy runs, long runs, and speed workouts throughout the week.

4. Incorporate Cross-Training and Rest Days: While running is the primary focus, it is important to include cross-training activities and rest days in your schedule. Cross-training can involve activities such as swimming, cycling, or strength training to supplement your running and prevent burnout or overuse injuries.

5. Gradually Increase Intensity: Gradual progression is key in distance running. Avoid sudden spikes in mileage or intensity as they can lead to injuries. Instead, increase your mileage and intensity gradually to allow your body to adapt and recover. Aim for no more than a 10% increase in mileage per week.

6. Schedule Recovery Periods: Rest and recovery are crucial components of any training program. Include rest days in your schedule to allow your body to repair and rejuvenate. Additionally, incorporate easier weeks or active rest periods every 3 to 4 weeks to prevent overtraining and promote recovery.

7. Listen to Your Body: Pay attention to how your body feels during training. If you experience persistent pain or fatigue, it may be a sign of overtraining. Adjust your schedule accordingly, seeking guidance from a healthcare professional if needed.

8. Be Flexible: Recognize that life happens, and your training schedule may need to be adjusted. Be flexible and make modifications when necessary, but strive to maintain overall consistency in your workouts.

Creating a well-balanced and adaptable training schedule is crucial for distance runners. It helps prevent injuries, optimizes performance, and keeps you motivated. Remember to assess your fitness level, set goals, gradually progress, and prioritize recovery. With a thoughtfully designed training schedule, you can maximize your potential and achieve your distance running goals.

Proper Running Form and Technique

Having proper running form and technique is essential for distance runners. It not only enhances your performance but also helps prevent injuries and promotes efficiency. Here are some key tips to ensure you maintain good form while running.

1. Posture: Maintain an upright posture while running. Keep your head aligned with your spine, your shoulders relaxed, and your chest open. Avoid leaning too far forward or backward, as this can strain your muscles and affect your balance.

2. Arm Swing: Swing your arms comfortably at a 90-degree angle. Keep them relaxed and avoid excessive movements. The movement of your arms helps to maintain balance and momentum while running.

3. Foot Strike: Aim for a midfoot or forefoot strike, where your foot lands with the ball of your foot hitting the ground first. This promotes a more efficient transfer of energy and reduces the impact on your heels and joints.

4. Cadence: Strive for a cadence of around 180 steps per minute. This means taking shorter, quicker strides rather than overstriding. A higher cadence can help reduce the risk of injury and improve running efficiency.

5. Core Engagement: Engage your core muscles while running. A strong core helps stabilize your body and maintain proper posture. It also assists in efficient breathing and reduces the risk of lower back pain.

6. Breathing: Practice deep belly breathing while running. Inhale through your nose and exhale through your mouth. This helps to supply oxygen to your muscles and improve endurance.

7. Relaxation: Strive to remain relaxed throughout your body, especially in areas like your neck, shoulders, and hands. Tension in these areas can negatively impact your running form and lead to unnecessary muscle fatigue.

8. Hill Running: When running uphill, maintain an upright posture and take shorter strides. Lean slightly forward from your ankles, not your waist, and use your arms to drive you forward. When running downhill, lean slightly back and let gravity assist you while controlling your speed with shorter strides.

9. Video Analysis: Consider recording yourself running or seeking professional help for a video analysis of your running form. This can provide valuable insights and help identify areas for improvement.

10. Gradual Changes: When working on your running form, implement changes gradually. Trying to make too many adjustments at once can be overwhelming and increase the risk of injury. Focus on one aspect at a time and give yourself time to adapt.

Proper running form and technique improve your running efficiency and reduce the risk of injuries. Take the time to be mindful of your posture, arm swing, foot strike, core engagement, and breathing. With practice and consistency, you can enhance your running form and ultimately improve your distance running performance.

Gradual Progression and Increasing Mileage

Gradual progression is crucial for distance runners looking to improve their performance and increase their mileage. Rushing into high mileage or intensity too quickly can lead to overuse injuries and setbacks. Here are some key tips for a successful and safe increase in mileage.

1. Listen to Your Body: Pay attention to any signs of fatigue, pain, or soreness. It’s important to differentiate between normal muscle soreness and potential injuries. If you experience persistent pain, give yourself time to recover before increasing your mileage further.

2. Follow the 10% Rule: A common guideline is to increase your mileage by no more than 10% per week. This allows your body to adapt gradually to the increased demands of running and helps prevent overuse injuries.

3. Vary Your Runs: Incorporate a mix of easy runs, long runs, and speed workouts into your training schedule. This variety helps build different aspects of your running fitness and prevents monotony.

4. Patience and Consistency: Be patient and consistent with your training. Improvements in distance running take time. Stick to your training schedule, trust the process, and avoid the temptation to rush your progress.

5. Recovery Runs: Include shorter, easy-paced runs between your harder workouts to aid in recovery. These runs help improve blood circulation, flush out waste products, and promote muscle repair.

6. Periodization: Incorporate structured periods of increased mileage (build-up phase) followed by periods of reduced intensity (tapering phase). This allows your body to recover, adapt, and peak for races or events.

7. Strength Training: Incorporate strength training exercises into your routine to improve muscle strength, endurance, and overall running performance. Focus on exercises that target the muscles used during running, such as the core, glutes, and legs.

8. Recovery and Rest Days: Don’t underestimate the importance of rest and recovery. Allow for adequate rest days during the week to give your body time to repair and recharge. This helps prevent burnout and reduces the risk of overuse injuries.

9. Gradual Adjustments: Make gradual adjustments to your training schedule and mileage. Avoid sudden spikes in distance or intensity, as this can overload your body and lead to injuries.

10. Seek Professional Guidance: If you’re uncertain about how to increase your mileage safely, consider consulting with a running coach or a healthcare professional with expertise in sports medicine. They can provide personalized recommendations based on your fitness level and goals.

Gradual progression and a controlled increase in mileage are key to improving your distance running performance while minimizing the risk of injury. Keep in mind that every runner is unique, and what works for one person may not work for another. Listen to your body, be patient, and always prioritize your long-term health and well-being.

Incorporating Strength Training and Cross-Training

Strength training and cross-training are valuable additions to a distance runner’s training routine. They help improve overall fitness, prevent injuries, and enhance performance. Here are some tips on how to effectively incorporate strength training and cross-training into your distance running regimen.

1. Importance of Strength Training: Strength training plays a crucial role in improving running performance. It helps build muscular strength and endurance, which can enhance running economy, speed, and power. Focus on exercises that target key running muscles, such as the core, glutes, hamstrings, and quadriceps.

2. Add Resistance Exercises: Incorporate exercises like squats, lunges, deadlifts, and step-ups into your strength training routine. These exercises help build lower body strength, improve running mechanics, and reduce the risk of injuries.

3. Include Plyometric Exercises: Plyometric exercises, such as box jumps or single-leg hops, can help improve explosiveness and power. These exercises mimic the explosive movements involved in running, helping to boost your running efficiency and speed.

4. Core Strengthening: A strong core is vital for maintaining proper running form and stability. Include exercises like planks, Russian twists, and bridges to target your abdominal, oblique, and lower back muscles.

5. Don’t Neglect Upper Body: While running primarily engages the lower body, a strong upper body can improve posture and arm swing. Include exercises like push-ups, shoulder presses, and pull-ups to build upper body strength and stability.

6. Cross-Training: Cross-training activities complement distance running by providing additional cardiovascular conditioning and reducing the risk of overuse injuries. Opt for low-impact activities like swimming, cycling, or using an elliptical machine to give your joints a break while still maintaining fitness levels.

7. Schedule Cross-Training Sessions: Include designated cross-training days in your training schedule. Aim for at least one to two cross-training sessions per week, depending on your fitness level and goals. These sessions help build aerobic capacity, improve recovery, and prevent mental burnout.

8. Flexibility and Mobility: Incorporate flexibility and mobility exercises into your routine to improve joint range of motion and reduce the risk of muscle imbalances. Incorporate stretching, foam rolling, and yoga to maintain flexibility and aid in recovery.

9. Listen to Your Body: Pay attention to how your body responds to strength training and cross-training exercises. If you experience pain or discomfort, modify or seek guidance from a fitness professional. Each individual may have different needs and limitations.

10. Mix it Up: Keep your strength training and cross-training sessions varied and enjoyable. Incorporate different exercises, routines, or activities to prevent boredom and maintain motivation.

By incorporating strength training and cross-training into your distance running routine, you can build a stronger body, improve running performance, and reduce the risk of injuries. Remember to listen to your body, seek professional guidance if needed, and have fun with your training. The right balance of running, strength training, and cross-training will help you become a stronger and more resilient distance runner.

Nutrition and Hydration for Distance Running

Proper nutrition and hydration play a vital role in supporting distance runners’ performance and overall well-being. Fueling your body with the right nutrients and staying hydrated can help optimize your training, enhance recovery, and improve race-day performance. Consider the following tips for nutrition and hydration for distance running:

1. Balanced Macronutrient Intake: Ensure a well-rounded diet that includes carbohydrates, proteins, and healthy fats. Carbohydrates are the primary fuel source for endurance activities, so focus on whole grains, fruits, and vegetables. Protein is essential for muscle repair and recovery, so include lean meats, fish, beans, and legumes. Healthy fats, found in sources like avocados, nuts, and olive oil, provide energy and aid in nutrient absorption.

2. Pre-Run Nutrition: Prior to long runs or races, consume a balanced meal or snack rich in carbohydrates to top up glycogen stores. Opt for easily digestible foods like oatmeal, bananas, or whole grain toast with nut butter. Experiment with timing and portion sizes to find what works best for you.

3. During-Run Fueling: For runs lasting longer than 60-90 minutes, consider consuming carbohydrates during the run to maintain energy levels. Experiment with energy gels, sports drinks, or other easily digestible sources of carbohydrates. Aim for around 30-60 grams of carbohydrates per hour, depending on intensity and personal tolerance.

4. Post-Run Recovery: After a run, prioritize the replenishment of carbohydrates and protein to aid in muscle recovery. Aim to consume a snack or meal containing both within 30-60 minutes of finishing your run. This can be a combination of a protein shake, Greek yogurt with fruit, or a balanced meal with lean protein, whole grains, and vegetables.

5. Hydration: Proper hydration is essential for optimal performance. Before your run, hydrate well by drinking water or a sports drink. During your run, aim to drink fluids regularly, especially on longer runs. Monitor your urine color – if it’s pale yellow, you are likely adequately hydrated.

6. Electrolyte Balance: Electrolytes such as sodium, potassium, and magnesium are vital for maintaining fluid balance and muscle function. Consider consuming electrolyte-rich beverages or adding electrolyte tablets to your water during longer training sessions or races, especially in hot and humid conditions.

7. Individualized Approach: Every runner is unique, so find what works best for you through trial and error. Experiment with different foods, fluids, and timings during training to determine the optimal nutrition and hydration strategies for your body.

8. Seek Professional Guidance: If you have specific dietary requirements or concerns, consider consulting with a registered dietitian or sports nutritionist who can provide personalized advice based on your individual needs and goals.

9. Listen to Your Body: Pay attention to how your body responds to different foods and hydration strategies. Take note of how certain foods and fluids affect your energy levels, digestion, and performance. Make adjustments accordingly.

10. Timing Is Key: It’s not just about what you eat and drink, but also when you do it. Plan your meals and hydration strategies in such a way that they support your training and allow for proper digestion and absorption.

Proper nutrition and hydration are essential for distance runners to perform at their best. Prioritize a balanced diet, fuel appropriately before and during runs, and focus on post-run recovery. Hydrate effectively and tailor your nutrition plan to suit your individual needs. With a well-designed nutrition and hydration strategy, you can fuel your runs and optimize your performance on and off the roads or trails.

Rest and Recovery

In the world of distance running, rest and recovery are just as important as the training itself. Giving your body time to rest and recover allows for adaptation, repair, and improved performance. Here are some key considerations for effective rest and recovery:

1. Prioritize Sleep: Quality sleep is essential for physical and mental recovery. Aim for 7-9 hours of uninterrupted sleep each night to optimize recovery and support overall well-being.

2. Active Rest Days: Incorporate active rest days into your training schedule. These days involve low-impact activities like light stretching, walking, or yoga to promote blood flow, reduce muscle soreness, and aid in recovery.

3. Foam Rolling and Stretching: Use foam rollers, massage balls, or other recovery tools to target tight or sore muscles. Incorporate stretching exercises after runs or workouts to improve flexibility and prevent muscle imbalances.

4. Cross-Training: Utilize cross-training as a form of active recovery. Engage in low-impact activities such as swimming, cycling, or gentle strength training to maintain cardiovascular fitness while giving your running muscles a break.

5. Nutrition for Recovery: Consume a balanced diet that includes adequate protein, healthy fats, and carbohydrates to support muscle repair and replenish energy stores. Consider incorporating foods rich in antioxidants, such as berries and leafy greens, to aid in recovery and reduce inflammation.

6. Listen to Your Body: Pay attention to the signals your body sends. If you feel excessively fatigued, sore, or experience persistent pain or injury, take additional rest days or seek professional guidance to prevent further damage.

7. Plan Rest Weeks: Periodically schedule rest weeks or reduced mileage weeks into your training plan. These weeks give your body a chance to recover, recharge, and rebuild, reducing the risk of overtraining and burnout.

8. Avoid Overtraining: Overtraining can lead to a decline in performance and increase the risk of injuries. Be aware of the signs of overtraining, such as constant fatigue, decreased motivation, frequent illness, or declining performance. Adjust your training volume and intensity accordingly.

9. Mental Breaks: Take mental breaks from running. Engage in hobbies or activities that bring you joy and relaxation. This allows you to return to your training with a refreshed mindset and renewed motivation.

10. Stay Consistent: Consistency is key, not only in training but also in rest and recovery. Incorporate regular rest and recovery practices into your training schedule to ensure long-term success and sustainability.

Rest and recovery are essential components of a distance runner’s training program. Prioritize quality sleep, incorporate active rest days, and listen to your body’s signals. Implement proper nutrition, engage in cross-training, and give yourself mental breaks. By taking care of your body and mind during rest and recovery periods, you will optimize your performance, prevent injuries, and enjoy a long and successful distance running journey.

Mental Strategies and Motivation Techniques

Distance running is not only a physical challenge but also a mental one. Developing strong mental strategies and motivation techniques can help you overcome obstacles, push through tough moments, and consistently perform at your best. Here are some key strategies to boost your mental game.

1. Set Clear Goals: Clearly define your goals and establish a plan to achieve them. Having specific, attainable goals provides direction and motivation during training and races.

2. Visualize Success: Use visualization techniques to imagine yourself achieving your goals. Visualize crossing the finish line, overcoming challenges, and performing at your best. This helps build confidence and mentally prepares you for the task ahead.

3. Positive Self-Talk: Practice positive self-talk to cultivate a strong and resilient mindset. Replace negative thoughts with positive and encouraging statements. Remind yourself of your capabilities and strengths during challenging moments.

4. Break It Down: Breaking long-distance runs or races into smaller, more manageable chunks can make them feel less overwhelming. Focus on getting through each segment or mile at a time, rather than fixating on the entire distance.

5. Find Your Motivation: Identify the factors that motivate you as a runner. It could be personal accomplishments, the joy of movement, or the sense of community. Tap into these motivations during difficult moments to keep yourself going.

6. Establish Mantras: Create personal mantras or affirmations that resonate with you. Repeat these mantras to yourself during challenging times to boost confidence and maintain focus.

7. Embrace Positivity: Surround yourself with a positive support system. Engage with like-minded runners, join running groups, or seek encouragement from friends and family. Positive energy and support can help you stay motivated and inspired.

8. Find Your Flow: Discover your flow state, where you are completely immersed in the present moment and experience a sense of effortless concentration. This state of mind can occur during running when you are fully engaged and in the zone. Focus on the sensory experiences of running to help you connect with your flow.

9. Embrace Challenges: Embrace challenges as opportunities for growth. View setbacks or difficult runs as learning experiences that will make you stronger. Embracing challenges can fuel your motivation and drive to succeed.

10. Practice Mindfulness: Incorporate mindfulness techniques into your running routine. Pay attention to your breath, the sound of your footsteps, and the sensations in your body. Embracing the present moment can help quiet the mind and enhance your overall running experience.

Developing mental strategies and motivation techniques are essential for distance runners. By setting clear goals, visualizing success, practicing positive self-talk, and finding your motivation, you can cultivate a strong mental game. Remember to embrace challenges, surround yourself with positivity, and find your flow state. By nurturing your mental well-being, you will enhance your performance and find greater joy and fulfillment in your distance running journey.

Injury Prevention and Rehabilitation

In distance running, injury prevention and effective rehabilitation are crucial for maintaining a consistent and successful training routine. Taking proactive steps to prevent injuries and properly rehabilitating any existing injuries is key to staying healthy and minimizing setbacks. Here are some important strategies to keep in mind:

1. Proper Warm-Up: Prioritize a dynamic warm-up before each run to activate your muscles, increase blood flow, and prepare your body for the demands of running. Include exercises such as leg swings, lunges, and high knees to warm-up effectively.

2. Gradual Training Progression: Gradually increase your mileage, intensity, and speed to allow your body to adapt to the demands of running. Sudden spikes in training volume can overload your muscles and lead to overuse injuries. Stick to the 10% rule – avoid increasing your weekly mileage by more than 10% at a time.

3. Strength and Stability Exercises: Incorporate strength and stability exercises into your training routine. Focus on strengthening areas prone to injury, such as the hips, glutes, core, and lower legs. Exercises like squats, lunges, planks, and calf raises can help improve stability and mitigate the risk of injuries.

4. Listen to Your Body: Pay attention to any signs of pain, discomfort, or fatigue. If you experience persistent pain that worsens with running, it’s crucial to seek appropriate medical attention and avoid running through the pain. Ignoring pain can lead to further injury and prolong your recovery time.

5. Cross-Training: Incorporate cross-training activities, such as swimming or cycling, into your routine to reduce impact and give your running muscles a break. Cross-training helps maintain cardiovascular fitness while allowing injured or fatigued muscles to recover.

6. Rest and Recovery: Allow for proper rest and recovery days in your training schedule. Rest days give your body time to repair and adapt, reducing the risk of overuse injuries. Additionally, prioritize sleep and adequate nutrition to support your body’s healing process.

7. Proper Footwear: Invest in a pair of running shoes that provide proper support, cushioning, and fit your foot type. Replace these shoes every 300-500 miles or when you notice signs of wear and tear to ensure proper shock absorption and reduce the risk of injuries.

8. Proper Technique: Focus on maintaining proper running form and technique, including a midfoot strike, an upright posture, and a relaxed upper body. Proper technique helps reduce the risk of injuries caused by overloading certain muscles or joints.

9. Cross-Training and Rehabilitation: If you do experience an injury, seek appropriate professional guidance for rehabilitation exercises and treatment. Utilize low-impact cross-training activities to maintain fitness while recovering. Gradually reintroduce running only when you are pain-free and have been cleared by a healthcare professional.

10. Respect Your Limits: Be honest with yourself about your fitness level and training capacity. Avoid comparing yourself to others and pushing beyond your limits. Listen to your body, make reasonable adjustments to your training, and prioritize injury prevention to enjoy a long and successful distance running journey.

By prioritizing injury prevention strategies, listening to your body, and seeking professional guidance when needed, you can minimize the risk of injuries and keep your distance running goals on track. Remember, staying injury-free is an ongoing effort that requires attention, awareness, and proper care for your body.

Conclusion

Improving your distance running requires a holistic approach that encompasses various aspects of training, nutrition, rest, and mental mindset. By setting clear goals, creating a structured training schedule, maintaining proper running form, and gradually increasing your mileage, you can make significant strides in your performance. Incorporating strength training and cross-training activities helps improve overall fitness and reduce the risk of injuries. Prioritizing proper nutrition and hydration fuels your runs and supports recovery. Giving ample time for rest and recovery, both physically and mentally, ensures long-term success and overall well-being. Embracing effective mental strategies and motivation techniques allows you to overcome challenges and stay focused on your goals. Finally, understanding injury prevention techniques and following proper rehabilitation protocols can help you recover from setbacks and sustain a consistent training routine.

Remember that each runner’s journey is unique, and it’s essential to listen to your body, adapt your training when needed, and seek guidance from professionals when necessary. With dedication, consistency, and a positive mindset, you can achieve remarkable results in your distance running endeavors.

So, lace up your running shoes, set your goals, and embark on your distance running adventure. Embrace the challenges, celebrate the victories, and enjoy every step of the journey. The road ahead may be long, but with the right knowledge and strategies, you’re well-equipped to achieve your distance running goals. Happy running!