Hey Reader, it's Nick here.

Ever wonder why some runners seem to improve year after year… while others plateau, no matter how hard they try?

It’s not genetics. It’s not luck.

It often comes down to one simple thing: the type of goals they set.

There are two kinds of goals that can transform your running. Both can help you get better. But one has been shown by science to produce far better results.

Today I'm gonna show you

• What these two types of goals are
• Which one gives you the edge

Let’s me break it down and show you how to use this to your advantage.

---

The first type is outcome goals.

These focus on the final achievement.

It could be something like running a sub-20-minute 5K, qualifying for Boston, or breaking a marathon personal best.

Outcome goals are powerful because they give direction and purpose.

But they also come with a catch: they often rely on factors outside of your full control, like weather, competition, or conditions on race day.

The second type is process goals.

These are focused entirely on what you do day to day.

They centre on specific actions, behaviours, and habits.

Examples include running five times per week, strength training twice a week, or getting eight hours of sleep each night.

In 2022, a systematic review looked at the impact of these different goal types.

The researchers found that process goals delivered the largest improvements in performance.

They also noted that athletes who paired process goals with self-regulation strategies saw the greatest gains of all.

Self-regulation is a framework for managing your thoughts, behaviours, and actions so you can stay on course even when motivation dips or setbacks happen.

It involves four key steps:

1. Setting a clear goal
2. Monitoring progress
3. Adjusting your behaviour when needed
4. Evaluating the outcome

Think of it as an internal feedback loop.

When things go off track, instead of losing momentum, you notice it, adjust, and keep moving forward.

This is the pattern you see in the runners who keep improving year after year.

They set outcome goals to define the destination.

They use process goals to guide their daily actions.

And they rely on self-regulation to adapt and stay consistent.

The most effective approach combines all three.

Outcome goals provide purpose.

Process goals provide the roadmap.

Self-regulation keeps you moving forward, no matter what happens.

So the next time you map out your training, focus on setting process goals that you can control completely.

That is what builds lasting progress.

So let's crush some goals shall we?

Nicklas

P.S. Remember: process goals work wonders. Unfortunately, “eat more carbs” probably doesn’t count as one (but hey, we can dream).

P.P.S. Here is the reference: Williamson, O., Swann, C., Bennett, K. J. M., Bird, M. D., Goddard, S. G., Schweickle, M. J., & Jackman, P. C. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050–1078.

---

Know Someone Who’d Love This? Send Them Here

Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this email including but not limited to economic loss, injury, illness or death