Goal-setting is one of the most effective strategies athletes use to prepare for events, ranging from popular fun runs like Southern Cross Round the Bays, to more intensive competitions. In this article we hear from Neuropsychologist, Dr Kris Fernando, who is the Head of Service Delivery for Mental Health at Active+, about how setting meaningful, measurable goals, can help you to sustain motivation, and enjoy a smoother path toward achieving your best performance.
Why goal-setting matters in event preparation
For events like Round the Bays, where participants may be aiming for anything from simply finishing to achieving a personal best, goal-setting provides a clear sense of direction and motivation.
Incorporating methods from sports psychology, particularly SMART goals and visualisation, can make a significant difference in training, helping athletes stay focused, build confidence, and find purpose throughout the preparation journey.
Setting realistic, well-defined goals allows athletes to break down a large objective—such as completing an 8K race—into manageable, incremental steps. This approach offers steady, progressive achievements along the way, which can make training more rewarding and keep motivation high.
Goal-setting helps athletes monitor their improvement and stay committed to the necessary training. With clear goals, even the most challenging runs and workouts become meaningful steps toward a larger achievement, rather than just isolated efforts. Additionally, by defining specific milestones, athletes build self-efficacy and confidence, making them better equipped to face any challenges they might encounter during training or on event day.
About SMART goals
One of the most effective frameworks for goal-setting in sports psychology is the SMART approach. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound, providing athletes with a clear roadmap to guide their training.
- Specific: A good goal is precise and outlines exactly what you aim to accomplish. Rather than setting a general objective like “run better,” a specific goal might be “complete a 8K in under 60 minutes.” This specificity clarifies the desired outcome and directs your focus.
- Measurable: Being able to measure progress is critical. Whether it’s aiming for a certain distance each week, maintaining a target pace, or hitting specific training milestones, measurable goals allow you to track and celebrate your improvements over time.
- Achievable: Goals should be challenging yet realistic based on your current fitness level and available time. A beginner, for example, may aim to run an 8K without stopping, while an advanced runner could aim for a new personal best. Keeping goals attainable ensures that they push you without discouragement.
- Relevant: It’s essential that goals hold personal meaning, aligned with your motivations for participating in the event. For instance, you might be running for the physical challenge, to support a charity, or to set a personal record. Relevant goals fuel personal motivation and help you connect with the deeper purpose of your training.
- Time-bound: Assigning a timeframe to your goals creates a sense of urgency. For events like Round the Bays, having a set date to work toward encourages you to maintain a consistent training schedule, helping prevent procrastination and allowing for steady improvement.
For instance, a SMART goal for someone training for a 8K might look like this: “Increase my weekly long run by one kilometre every two weeks, aiming to reach 8K comfortably one month before the race.”
The power of visualisation in sports training
Visualisation is another powerful tool used in sports psychology, allowing athletes to mentally rehearse the experience of the event. For those preparing for a major race, taking time to imagine the course, the physical sensations, and the mental focus required can increase confidence and readiness.
Visualisation can be as simple as picturing the start line, imagining how you’ll pace yourself, and visualising the feeling of accomplishment as you near the finish. By practising this mental imagery regularly, athletes can become more accustomed to the event experience, reducing anxiety and boosting confidence on race day. It also helps reinforce positive self-talk and build resilience, which can be invaluable for overcoming fatigue or self-doubt during the race.
Combining goal-setting and visualisation for sporting success
By combining SMART goal-setting with visualisation, athletes are able to stay motivated and build mental toughness while progressing physically. SMART goals provide structure and benchmarks, while visualisation offers a mental rehearsal that strengthens both confidence and commitment.
For athletes gearing up for events like Round the Bays, these techniques make the training process more purposeful and enjoyable, offering a sense of achievement even before race day. With the focus and confidence that come from goal-setting and visualisation, athletes are more likely to succeed in reaching their personal best, making the experience of crossing the finish line even more rewarding.
Bio of Dr Kris Fernando
Dr Kris Fernando is the Head of Service Delivery for Mental Health at Active+. Kris has over 20 years of experience as a clinical psychologist with expertise in neuropsychology.
Before joining Active+, she spent 12 years at ACC in management roles as Manager of Mental Health Services and Clinical Partnerships, and she currently serves on several professional boards including Kenzie’s gift and the National Rehabilitation Providers Group Executive.
Founded over thirty years ago, Active+ is a New Zealand owned interdisciplinary rehabilitation supplier. Active+ has proudly been part of the Southern Cross Healthcare network since 2018, becoming a subsidiary of Southern Cross Healthcare in 2024.
To register for Southern Cross Round the Bays, follow the links below:
- Wellington – 16 Febuary
- Auckland – 2 March
- Christchurch – 30 March
This article contains generic evidence-based advice, however you may benefit from tailored advice to suit your particular circumstances based on your medical history.
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