10 micro goals for runners: Simple ways to improve your running
It’s great to have a big race goal, such as a marathon, several months or even a year away to give your running a direction of travel. However, it’s easy for life to get in the way and for motivation to wane unless you find a way of setting yourself smaller, more process-focused goals.
Setting micro goals – small, specific and attainable targets – can significantly enhance your running experience by providing immediate gratification, maintaining motivation and fostering continuous improvement. Here are 10 micro goals designed to boost your performance, add variety to your workouts and keep your training engaging.
1. Improve your mile PB
Improving your one-mile pace is a simple goal that can significantly boost your overall running performance. It will force you to get out of your comfort zone and likely be a goal where you can see progress in relatively quick order. Improving your mile time can also serve as a benchmark to gauge your fitness progress.
How to do it
Time trials
Once every three weeks, run a timed mile at a challenging yet sustainable pace. This practice helps you monitor improvements and adjust your training accordingly.
Interval training
Incorporate weekly interval workouts, such as running efforts between 30 seconds and two minutes at mile pace or faster with recovery periods. A simple example might be 4 x 90 seconds at mile pace, with two to three minutes of rest between each.
Time it right
This goal is a great one to work on before starting longer distance targets over 10K to an ultramarathon. Aim to work on this goal when your overall running volume can afford to be a bit lower.
How to measure it
Track your times
Record your mile time every third week to check your progress over the course of 10 to 15 weeks.
Keep it repeatable
Use a GPS watch to monitor your pace and distance and aim to run on the same route for each of your time trials.
Assess feedback
Pay attention to how you feel during and after the run – sometimes you don’t have to have run faster to have progressed. If you felt more comfortable or paced yourself better, you’re moving forward.
2. Strengthen your plank
Improving the duration of your plank is a simple yet effective way to build core strength, which is useful for maintaining proper running form and preventing injuries. Planks engage multiple muscle groups, including the abdominals, back and shoulders, contributing to overall stability. It is also a simple exercise that can be done anywhere, so it can help to build consistently good habits.
How to do it
Check your form
Position yourself face down, supporting your body weight on your forearms and toes and ensuring that your body forms a straight line from head to heels. Hold this position while engaging your abdominal, quad and glute muscles.
Gradual progression
Start by holding a plank for 30 seconds. Then, each week, increase your hold time by 10 seconds to build endurance without compromising technique.
Progress it
For more of a challenge, try alternating one foot off the ground at a time.
How to measure it
Time it
Set your goal on your phone’s timer function and push yourself to extend a little each week.
Record progress
Keep a log of your plank times to monitor improvement and stay motivated.
Assess feedback
Notice reduced shaking or discomfort as indicators of your increased core strength and endurance.
3. Jump higher
Improving the height of your vertical jump may have a significant impact on your running performance. Developing explosive leg strength through vertical jump training can impact your muscular power and your ability to engage more fast-twitch muscle fibres, which can be neglected if you’re a distance runner.
How to do it
Jump squats
Stand with your feet shoulder-width apart, perform a regular squat, then explode upward into a jump. Land softly and immediately lower into the next squat. Start with two sets of 10 repetitions, twice a week, and gradually increase as you build strength.
Box jumps
Stand in front of a sturdy box or platform. Bend your knees slightly and jump onto the box, landing softly with both feet. Step down carefully and repeat. Begin with a lower height and increase as you become more comfortable.
Focus on explosiveness
During each exercise, concentrate on the explosive upward movement to maximise power development.
How to measure it
Track your height
Use a wall or a vertical jump measuring tape to record your jump height every three to four weeks.
Monitor performance
Keep a log of the number of repetitions and sets completed, noting any increases over time.
Assess running impact
A short 200m to 400m time trial every three weeks, or measuring how strong you feel during hill sessions, can be good indicators of enhanced leg power.
4. Move more
You might be surprised at how much adding steps throughout the day can improve your overall health and complement your running. Increasing daily movement boosts cardiovascular health, aids recovery and helps to maintain a healthy weight. It’s also totally aligned with a busy life.
How to do it
Track your steps
Use a GPS watch, fitness tracker or smartphone app to monitor your daily step count.
Incorporate walking into daily life
Take the stairs instead of the lift. Park further from your destination to increase walking distance. Take short walking breaks during work or study sessions. Walk while talking on the phone during meetings, or get a standing desk.
Set realistic goals
Aim to add an additional 3,000 to 4,000 steps per day to your current average over the next 12 weeks. Gradually increase this number as it becomes a comfortable part of your routine.
How to measure it
Daily step count
Regularly check your step tracker to ensure that you’re meeting your daily movement goals. You could even set challenges with a friend or family member to increase your step counts together.
Physical feedback
Notice improvements in your energy levels, mood and endurance as indicators of increased daily movement.
5. Run ‘naked’
Dedicating one run per week to ‘naked’ running – without any devices – can help you to connect better with your rate of perceived exertion (RPE) and offer other unique benefits. For example, this more stripped back approach can lead to improved self-awareness, better pacing, less performance anxiety and potentially a more enjoyable running experience.
How to do it
Schedule a device-free run
Choose one day each week to leave your watch, phone and other tracking devices at home.
Focus on internal cues
Pay attention to your breathing, stride and how your body feels during the run.
Engage with your surroundings
Immerse yourself in the environment – notice the sights, sounds and sensations around you.
How to measure it
Reflect post-run
After completing your device-free run, take a moment to assess how you felt. Did you notice any differences in your performance or levels of enjoyment?
Journal your experience
Keep a log of your thoughts and feelings during these runs to track any patterns or improvements in self-awareness.
Monitor long-term benefits
Over time, observe whether or not these watch-free runs influence your overall running performance, mental clarity or stress levels.
6. Rise up
Incorporating calf raises into your daily routine during down moments, such as waiting for the kettle to boil or watching television, is an efficient way to strengthen your calves without dedicating extra time to exercise. Strong calf muscles enhance running performance by improving propulsion as you push off, as well as stability and reactivity as your foot strikes the ground.
How to do it
Positioning
Stand with your feet hip-width apart, ensuring that your weight is evenly distributed. Rise onto the balls of your feet, lifting your heels as high as possible, then lift one foot off the floor – you might want to gently hold a chair or ledge for balance. Hold the position for a second to maximise muscle engagement. Slowly lower your standing heel back to the start position, maintaining control throughout the movement. Aim for two to three sets of 12 to 15 repetitions on each leg. Do this every other day.
How to measure it
Consistency
Track the number of sets and repetitions completed each day to ensure regular practice.
Progression
As the exercise becomes easier, consider increasing the number of repetitions or adding resistance by holding light weights.
Performance feedback
Monitor any improvements in your running performance, such as increased endurance or reduced calf-related discomfort, as indicators of enhanced calf strength.
7. Get dynamic
Adding five to 10 minutes of dynamic stretching to your pre-run routine can help to prepare your body for the physical demands of running. Dynamic stretching effectively warms up muscles, enhances joint range of motion and activates the nervous system – all of which can help to improve running performance and reduce the risk of injury.
How to do it
Build in time
Plan to do five to 10 minutes of dynamic stretching before every run, even if this means that you have to slightly shorten the run itself.
Sample exercises
Leg swings
Stand next to a wall for support. Swing one leg forward and backward, gradually increasing the range of motion. Perform 10 to 15 swings per leg.
Static lunge
Take a medium-sized step forward with one leg. Bend both knees to lower your body until your front thigh is parallel to the ground and your knee on the other leg is close to, but not touching, the floor. Raise your body back up and repeat eight to 10 times on each leg.
Hamstring sweeps
Extend one leg forward, keeping it straight at the knee with the heel on the ground. Making sure that your toes are pointing upward, hinge forward at the hips and sweep your hands down toward you toes. Alternate legs and complete six to 12 sweeps in total.
How to measure it
Monitor feedback
Monitor any improvements in your running performance, such as increased speed or reduced fatigue, as indicators of the effectiveness of your dynamic stretching routine. Also, keep a log of any injuries or discomfort experienced during runs – a decrease may suggest that dynamic stretching is contributing to injury prevention.
8. Release your reactivity
Improving the stiffness and reactivity of your foot strike via plyometric exercises can improve energy transfer and performance. Developing a reactive foot strike allows for quicker ground contact times and more efficient propulsion. Increased stiffness in the lower limbs enhances the storage and release of elastic energy, which may improve running economy – the amount of oxygen that you use to run at a given speed.
How to do it
Pogo jumps
Stand with your feet hip-width apart. Perform quick, small jumps by bouncing off the midfoot of both feet, keeping your knees slightly bent. Focus on minimising ground contact time. Start with two sets of 20 repetitions, progressing as you build strength.
Bounding
Run with exaggerated strides, propelling yourself forward and upward. Focus on a quick push-off and a brief ground contact time. Perform bounding over a distance of 20m and repeat this three times.
Single-leg hops
Stand on one leg and perform small hops forward, emphasising quick ground contact and stability. Complete two sets of 10 hops per leg.
How to measure it
Ground contact time
Some GPS watches monitor your ground reaction time – aim to reduce the time that your foot spends on the ground while running.
Vertical stiffness
Track improvements in the vertical jump covered above.
Performance metrics
Observe improvements in your running speed, especially during sprints or hill workouts, as indicators of increased foot strike reactivity.
9. Snack on strength
Long strength sessions can be hard to maintain. However, integrating brief, snappy strength training bouts into your weekly routine can still significantly enhance your running performance. Strength training improves muscle strength and endurance, leading to better running economy and efficiency.
How to do it
Frequency
Aim to complete four short sessions per week, each lasting 10 to 15 minutes. Do these on less intense running days or during your warm-up.
Moves
Focus on compound movements that target multiple muscle groups, such as squats, lunges and deadlifts. Begin with bodyweight exercises to master proper form, then incorporate resistance bands or light weights such as dumbbells as you build strength.
How to measure it
Track progress
Maintain a log of exercises, sets, repetitions and added resistance to monitor improvements over time. Note any improvements in your running, such as better endurance or reduced fatigue, as indicators of effective strength training. Keep track of any injuries or discomfort – a decrease may suggest that strength training is contributing to injury prevention.
10. Hydrate healthily
Maintaining adequate hydration is essential for runners, as it supports muscle function, prevents cramp and aids in recovery. Proper hydration also ensures optimal muscle performance, regulates body temperature and facilitates nutrient transport.
How to do it
Check your intake
Aim to drink at least two litres of water each day, adjusting this according to your individual needs, activity levels and environmental conditions.
Pre-run
Consume roughly 500-600ml of water two to three hours before running.
During runs
For runs lasting over one hour, consider drinking 400-800ml of water with electrolytes per hour to replace fluids lost through sweat – but take care not to overdo it.
How to measure it
Track your intake
Use a journal or mobile app to record your daily water consumption and ensure that you’re meeting hydration goals.
Assess physical signs
Pay attention to signs of dehydration, such as a dry mouth, general fatigue or dark urine, and adjust your intake accordingly. Notice improvements in your energy levels, reduced muscle cramps and quicker recovery times as indicators of proper hydration.
Tom Craggs is a coach and Road Running Manager for England Athletics.
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