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References: Harkin B, Webb TL, Chang BPI, Prestwich A, Conner M, Kellar I, et al. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychol Bull . 2016;142(2):198–229. Available from: https://www.apa.org/pubs/journals/releases/bul-bul0000025.pdf Compernolle S, DeSmet A, Poppe L, Crombez G, De Bourdeaudhuij I, Cardon G, et al. Effectiveness of interventions using self-monitoring to reduce sedentary behavior in adults: a systematic review and meta-analysis. Int J Behav Nutr Phys Act . 2019;16(1):63. Available from: https://link.springer.com/article/10.1186/s12966-019-0824-3 Patel ML, Brooks TL, Bennett GG. Consistent self‑monitoring in a commercial app‑based intervention for weight loss: results from a randomized trial. J Behav Med . 2020;43:391–401. Available from: https://link.springer.com/article/10.1007/s10865-019-00091-8 Patel ML, Hopkins CM, Brooks TL, Bennett GG. Comparing self-monitoring strategies for weight loss in a smartphone app: randomized controlled trial. JMIR Mhealth Uhealth . 2019;7(2):e12209. Available from: https://mhealth.jmir.org/2019/2/e12209/ Lally P, Van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol . 2010;40(6):998–1009. Available from: https://repositorio.ispa.pt/bitstream/10400.12/3364/1/IJSP_998-1009.pdf Singh B, Murphy A, Maher C, Smith AE. Time to form a habit: A systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare (Basel) . 2024;12(23):2488. Available from: https://www.mdpi.com/2227-9032/12/23/2488 Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: A meta‑analysis of effects and processes. In: Advances in Experimental Social Psychology . 2006;38:69–119. Available from: https://www.researchgate.net/publication/37367696 Adriaanse MA, Gollwitzer PM, De Ridder DTD, De Wit JBF, Kroese FM. Breaking habits with implementation intentions: A test of underlying processes. Pers Soc Psychol Bull . 2011;37(4):502–13. Available from: https://dspace.library.uu.nl/bitstream/handle/1874/380229/0146167211399102.pdf Palmer CA, Bower JL, Cho KW, Clementi MA, Lau S, Oosterhoff B, et al. Sleep loss and emotion: A systematic review and meta-analysis of over 50 years of experimental research. Psychol Bull . 2023;149(11):2314–48. Available from: https://www.apa.org/pubs/journals/releases/bul-bul0000410.pdf Kong Y, Yu B, Guan G, Wang Y, He H. Effects of sleep deprivation on sports performance and perceived exertion in athletes and non-athletes: a systematic review and meta-analysis. Front Physiol . 2025;16:1544286. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1544286/full Tadros M, Newby JM, Li S, Werner‑Seidler A. Psychological treatments to improve sleep quality in university students: systematic review and meta-analysis. PLoS One . 2025;20(2):e0317125. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0317125 Locke EA, Latham GP. Building a practically useful theory of goal setting and task motivation: A 35‑year odyssey. Am Psychol . 2002;57(9):705–17. Available from: https://med.stanford.edu/content/dam/sm/s-spire/documents/PD.locke-and-latham-retrospective_Paper.pdf

A runner’s guide to VO₂ max: why plateaus happen and how to fix them with long intervals, tempo, hills, cross‑training and smart periodization.

Couch to 5K :D Let's Do it!

Runner Beginner's Guide: What you need to take into consideration?

Introduction Setting realistic running goals is crucial for both beginners and seasoned runners. Goals provide direction, motivation, and a sense of accomplishment. However, setting goals that are too ambitious can lead to frustration and injury, while goals that are too easy may not provide enough challenge. This essay explores the science behind setting realistic running goals, delving into molecular insights and using analogies to make the concepts more accessible. The Science of Goal Setting At the core of goal setting is the brain’s reward system, primarily driven by the neurotransmitter dopamine. When you set a goal, your brain releases dopamine, which creates a feeling of pleasure and motivation. This is why setting and achieving goals feels rewarding. However, the key is to set goals that are challenging yet achievable to maintain a steady release of dopamine and keep motivation high . Molecular Insights On a molecular level, setting and achieving goals involves complex biochemical processes. When you set a running goal, your brain’s neurons communicate through synapses, releasing neurotransmitters like dopamine and serotonin. These chemicals help regulate mood, motivation, and focus. For instance, dopamine is often referred to as the “feel-good” neurotransmitter because it plays a significant role in reward-motivated behavior. Moreover, regular physical activity, such as running, increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF is crucial for learning and memory, which means that setting and achieving running goals can enhance cognitive function and overall brain health . Setting Realistic Running Goals 1.Know Your Starting Point : Assess your current fitness level. This can be done through a simple test, like running a mile and recording your time. Knowing where you start helps in setting achievable goals. 2. Use the SMART Criteria : Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I want to run faster,” set a goal like "I want to improve my 5K time by 2 minutes in the next 3 months" . 3.Break It Down : Large goals can be overwhelming. Break them into smaller, manageable milestones. For instance, if your goal is to run a marathon, start with a 5K, then a 10K, and gradually increase your distance. 4.Monitor Progress : Keep track of your progress through a running app or journal. This helps in staying accountable and making necessary adjustments to your training plan. Setting running goals is like building a house. You need a solid foundation (your current fitness level), a clear blueprint (your SMART goals), and regular maintenance (consistent training and progress monitoring). Conclusion Setting realistic running goals is a blend of art and science. By understanding the molecular processes involved and using practical strategies, you can set goals that are both challenging and achievable. Remember, the journey is just as important as the destination. Celebrate each milestone and enjoy the process of becoming a better runner.

Discover effective methods to prevent and treat shin splints, a common condition among runners. Enhance your running experience by understanding the causes, symptoms, and practical strategies for relief and prevention.