By Rosie Poling

Faster. Higher. Stronger. Goals of progression are an integral aspect of the running experience. Without an objective in mind, what is the purpose of training? Even on training runs, a runner will subconsciously make goals to push a little harder and run a little faster. Goals can serve as motivation elevating us to greatness.

Despite the clear value of goals, when incorrectly interpreted and applied they can devastate a runner’s mental state. I personally made the error of confusing goals with expectations this season. Although they seem like synonyms, in reality they can’t be further apart.

A main difference between the goals and expectations is the anxiety levels associated with each. Expectations are events that are supposed to happen. There is extra pressure to make sure that the events come to fruition and if they don’t, frustration and disappointment result. Goals, on the other hand, are objectives that do not necessarily have to come true. The possibility and acceptance of failure as a minor setback removes some of the anxiety and pressure. A clear example of the difference between the two are “I expect to win the race” and “My goal is to win the race”.

Another clear division between goals and expectations is in the work ethics they produce. Expectations support the “fixed mindset” that nothing can be done to change a runner’s current status. In terms of training and racing, a runner might not push outside of their comfort zone because that is not what it expected of them. In this way, expectations can limit a person’s full potential. Goals, on the other hand, support the “growth mindset”, that argues that hard work is all that is need to achieve. With a goal to shoot for, work ethic improves as the runner believes in the ability of themselves to progress. As the runner pushes their personal boundaries, they become faster and faster.

For much of this season, I had expectations, not goals. This made me more anxious and more scared of pushing outside of my comfort zone. Before races, the worry that I would not meet my personal expectations consumed me. I found myself holding back in some races, as if I expected to not be able to keep up with some of the faster people and therefore giving up before even trying. My mindset also caused excess pressure and disappointment when one aspect of my “expectation” (place, time, team finish, etc.) was not flawlessly fulfilled.

I knew I needed to change when I realized I was stressing out not only myself, but my also teammates. It horrified me that my stress hurt my teammates when I wanted nothing more than to elevate everyone. Starting lines were full of nervous whispers, wringing hands, and a petrified look in everyone’s eyes. When I saw how toxic of an environment this was, I knew that I needed to figure it out. It took a while, but once I learned the difference between expectations and goals, I approached races much more calmly and focused, and helped pass that sense of relief onto my teammates.  

Since my realization, I have set many race goals, ranging from “finish the race” to “win the race”. Some of my goals have been achieved, other goals have not. And I’m okay with that. I’m less stressed and less scared of leaving my comfort zone. Mentally, I’m in a much better place by simply switching my vocabulary.

After my epiphany, I also understand that my main goal should be to be a helpful teammate. At the end of the day, it won’t matter what times I run or what place I come in. What will matter is my teammates standing beside me, and the bonds we have forged beyond the pavement. Being a positive member of the team has become my first priority.

As the season draws to a close, I urge everyone to set their goals high and disregard their expectations to truly become faster, higher, and stronger.  

Best of luck to everyone!