You are used to setting goals but two weeks after hello the demotiv ‘? In this article, I suggest you review the basics to get off on the right foot and FINALLY succeed in keeping them 😉
Why have sporting goals?
Just like a sports routine, the objectives are there to maximize your chances of success. They self-maintain your motivation and help you keep the urge. It is thanks to them that you are going to want to put on your sportswear and give your all during your workout!
Even if you start with very simple things, there is nothing more rewarding than to feel progress, to succeed in taking a new step in your practice. This is what they are used for !! And believe me, you will be twice as motivated for the next session!
Among other things, it will make it possible to:
The different types of objectives
As the name suggests, it is the culmination. What you want to achieve. For example, if you are participating in a sporting race, your goal for the result may be to finish in the top 3 or to finish the race altogether.
They are not the easiest to reach because they often force us to compare ourselves to others.
This can be a good source of motivation and also a motor to exceed your limits and boost your confidence! But focusing only on a result goal is very often counter productive. You can make the best time of your life but not arrive 1st and result? You will be in constant frustration.
The sports performance goals mainly concern individual performances, turned towards oneself and which are not influenced by others.
It can be to run faster on a 10 km with 10 minutes less on your stopwatch, or longer. To come back to the first example, if you do an unprecedented time in a race but you do not arrive first, it doesn’t matter! You are only going to focus on the feat you have just achieved.
Of process or means
Here we are more in the “how” you do it. These are all the small actions that you are going to take to improve your expertise.
For example, if you want to start running because your goal is to run a marathon in 1 year, you will be able to work on the pose of your foot, the placement of your back, of your arms… If you are not careful with details like that and you never change your habits from day one you might never be on top of skills.
In the end, it is all these little elements that will help you reach your goals. sports goals performance or even results.
In short, these are goals that will allow you to increase your technical capacities.
It is often said thata well-defined goal is a half-achieved goal. Take the example of good resolutions. How many of them fall into the water in the first few weeks? How much do you really hold over time? I think we all know the answer… 🤫 And it’s because you are launching yourself on a whim!
To help you improve this process, you can rely on the method SMART. It means that your goal should be:
This tool, first used in the management sector, can be applied to all areas of life and especially sport! It allows you to have a framework, to lay the foundations and to really question yourself about what you want to do in the short and medium term.
The 5 steps: SMART
Simple and specific
We must at all costs avoid the blur. You need to know exactly where you are going without any possible ambiguity. Forget the phrases like “I want to exercise”, “I want to lose weight”, “I want to improve my diet”… It’s too vague !! What do you really want?
Losing weight ? Ok but how many kg? How many cm ? Get back in shape? So what sport do you want to do? Change your diet? What do you mean ? Eat less meat? Stop the sugar? Anyway, I hope you see the difference! Try to be as exact as possible so that your head is clear and you really know where you are going.
You must be able to know when you have reached your goal. Identify the indicators that will give you the answer. It can be a stopwatch to improve, a number on the scale, sensations, a level of satisfaction…. As you must also be in the capacity to measure and evaluate your progress. Do not hesitate to write them down as you go in a small notebook! You will see, it is very gratifying to see how far we have come 😉
There is nothing more frustrating to set a goal that cannot be achieved ! But be careful not to confuse difficult and impossible. You have to find a happy medium so that your goal is stimulating and challenging enough, but which does not discourage you either. Ask yourself the question: is it really suited to my abilities?
For example, don’t say to yourself “I want to have the same body as so-and-so”. We have our body, our morphology, we do what we can with what we have! You can get inspired yes, no problem! But the risk here is to fall into the comparison, to have negative thoughts about yourself and you risk quickly becoming discouraged …
Be honest with yourself. You know what you’re capable of, you know your qualities as your limits. If you have trouble motivating yourself, is it really reasonable to register for the room, which is an hour’s drive away, for example? Do you have the right material? Does your schedule allow it? Try to identify these kinds of obstacles that might hold you back in order to make the right choices.
To be realistic, it also needs to be personal and to match YOU. It should be unique to you and not dependent on anyone else. Do not try to set yourself the same goal as a friend, a sister, a brother … Everyone is different, on a different level, different expectations, different facilities and difficulties.
Set a deadline. This is what will give a rhythm to your initiative. Otherwise, you risk pushing back over and over again and finding all kinds of excuses every time you need to take action.
As they say too many rules kill the rule! This technique is there to give you a boost on a daily basis, but do not make it an obsession either at the risk of forgetting the essential: to please yourself.
Knowing that progress is not steady
You must realize that progress is not linear ! Sometimes you risk stagnating or even regressing. If this is the case, don’t fall into the famous spiral of “I’m going to train twice and do a series of sessions”.
To stay motivated, it is essential to respect the recovery times. A real effective training plan is an alternation between the highlights and the rest periods.
Vary the pleasures
The human being is a machine of adaptation! To improve, it is quite possible to vary the loads and intensities of work. Above all, don’t be afraid to go into the red and exercise at high intensity!
Do not hesitate to vary the type of activity, to discover new sports such as yoga or pilates. Novelty is likely to boost motivation. The surprise is also important: you can do the same activity, but in a different way.
If you want to and feel the need, you can also have a coach accompany you. He will be there to guide you, support you and give you the best advice to stay the course. More simply, it can also be friends who accompany you during your sessions. Anyway, all means are good 😉
The questions that I see regularly