Setting Long Term Fitness Goals vs Short Term Milestones Guide

I buy a new hat for whatever sports team I’m following that season. It’s a small thing but it keeps the motivation high for the early morning sessions.

I don't really do rewards. The reward is the fact that my knees don't hurt when I climb the stairs anymore. That’s a milestone I hit last month and it’s better than any steak.

A bit austere for me, Dave! I’m with TXguy. A nice meal out after a 20-mile run is practically a requirement.

Haha, I'm definitely in the reward camp. I've already picked out the post-marathon pizza place in October.

Back to the science of it—has anyone read about S.M.A.R.T goals? I find the 'Relevant' part the hardest. How do I know if a short-term goal is actually relevant to the long-term one?

If it supports the 'Specific' part, it’s relevant. If Joe wants to run a marathon, a milestone of 'bench pressing 100kg' is cool, but it isn't relevant to October.

True, though some strength work is relevant for injury prevention! It's all about balance.

I’m struggling with the 'Time-bound' part. I feel like it adds too much pressure. What if I don't hit the sub-20 by July?

Then you move the deadline to August. S.M.A.R.T goals are a tool, not a suicide pact. Be kind to yourself, especially with fitness. Life happens.

'Not a suicide pact'—bloody hell, I love the British way of putting things. But he's right. Adjust and keep moving.

I think I’m going to redo my whole spreadsheet today. I’ve been way too rigid with my milestones.

Good on you, Mike. Make it work for you, not the other way around.

One last question: how often do you guys review the long-term goal? Every month? Every quarter?

Every quarter is usually enough for the big ones. Monthly for the milestones. If you check the big one too often, it never feels like it's getting closer.

Agreed. Focus on the step in front of you, but check the map once a month to make sure you aren't walking into a lake.