Set & Reach Your Goals: From the First Workout to Goals

Donna fa stretching outdoor

You want to…

  • … prepare for a marathon in just one month?
  • … run 10 km every day even though you’ve never been running before?
  • … run twice as fast in just a few days?

You might think this article will just tell you how to reach these goals. But you’d be wrong. The examples above are unrealistic – plus, it would be extremely unhealthy for your body to try to reach these goals. 

Plus, you’d kill your motivation striving for unreachable goals, feel disappointed, and probably toss your running shoes in the corner pretty quickly…

So, what should you do?

Make it happen:

If you want to make a change, the best approach is to set realistic goals.

If you’re a beginner, just run twice a week or gradually improve your 10K pace. Once you’ve reached your goal, set the next one. This way you will stay motivated and keep breaking out of your comfort zone. And with every goal you reach, your personal motivation and satisfaction increases.

Runner getting ready to run

How to set goals you can achieve

Do you want to change, but your expectations are too high?

When you realize your goal is unrealistic, it’s usually too late, because you’ve lost your drive. 

These 3 tips will keep you motivated:

  1. Have short-term and long-term goals: decide on an individual goal. Consider, for example, how many kilometers you want to run or bike per day, week, month, or year, how many hours you want to walk daily, or how many times you want to go for a hike within a certain timeframe. With the new Goals feature in the adidas Running app, you can achieve your goals step by step. So why not work towards a 5 km run, a 4 hour bike ride, or try to do 3 workouts in a week?
  2. Figure out whether you can pursue your goal long-term: before you start a totally new lifestyle, a training plan that continues for several months, or a serious diet ask yourself, “Can I do this long-term?” If the answer is “no,” then you should probably look for a different solution or another goal. There are so many ways to get active and improve your life.
  3. Track your progress: seeing results takes time. Having a way to track your progress and see small, weekly changes will keep you motivated. The right tools will help you get to where you want to go: track your workouts with the adidas Running app and the adidas Training app. You can find out more below.

How to set realistic goals you can reach in the adidas Running app

Your adidas Running app has a great motivational feature: you can set your own individual goals. Find the new feature in the Progress tab of your adidas Running app: just scroll down to “My Goals”. 

Did you know? You can define whether you want to:

  • … run 500 km this year.
  • … hike or walk 2 hours a week.
  • … ride your bike four times per month. 

Whatever your goal is – it’s up to you to decide! Just remember, when you set your goals, keep them realistic.

Imagine how great it will feel when you reach the individual goal you set for yourself.

Running ebook download

How to set short-term bodyweight training goals in the adidas Training app 

If you want to reach your (short-term) goal, you have to be flexible – day in, day out. The Workout Creator in the adidas Training app creates a customized workout for you in seconds. 

  • … You’ve only got 10 minutes? No problem. 
  • Want to focus on your abs? You got it! 

Just select duration and muscle group and your customized workout is ready!

You’ll find the Workout Creator under the Workout tab in the adidas Training app.

workout creator in the adidas training app

You can reach your goals — one workout at a time! And when the initial motivation wears off, try one of these 7 ways to motivate yourself to work out when you are not feeling it!



adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »