“I can’t run.” “I don’t run.” “I will never be a runner.”
All of these claims were statements I have made throughout my life regarding my lack of athletic ability, especially when it comes to running. Until about one and a half years ago, each of the three statements was true. At that time, I was comfortable with my fast-walking routine, and had never really considered trying to run.
Then, a friend of mine started a running program, and she was somehow able to convince me to try the program with her. The program promised me that in 13 weeks, I could run an hour. I was extremely dubious; I couldn’t even manage to run for 2 minutes at the time I started the program! However, the program was structured so that the runner wasn’t asked to run more than a few minutes at a time?at least to start with. Each week, the training schedule added a few more running minutes and fewer resting minutes until, yes, at the end of Week 13, the runner was asked to run 60 minutes without a break.
On paper, it looked manageable. In fact, it eventually was manageable; however, it did take a few more than 13 weeks before I could run for an hour! The point is that setting lofty goals?and an hour of running was, indeed, a lofty goal for me--often involves taking small, baby steps to accomplish the goal. Moreover, accomplishing a lofty goal often comes with periods of trial and error. However, in the end, reaching a distant goal after working hard often brings rewards that one often can’t even imagine. And that is exactly what has happened for me during the past few years with my running goals.
Fast forward to today. My running partner and I have completed three 5K races, two 10K races (each time with faster times), and we are now training for a half-marathon. As of this writing, we continue to follow the program that we started in 2006, taking small steps toward accomplishing larger goals.
At this point, you might be wondering what this has to do with anything. Certainly, you may be wondering, the author of this article can’t possibly think that she is the only person to accomplish a goal of running a 10K race! So what?
“I can’t speak English well.” “I don’t speak English well.” “I will never be able to speak English well.”
Does that sound familiar? As an ESL teacher at Kansai Gaidai University, I hear similar claims from my students every year. Part of a job of any language instructor is to inspire and motivate his or her students. Until I started my running training program, I was able to try to encourage my students only with my words. Now, I try to use my actions as well as my words to encourage and, hopefully, to perhaps inspire them with examples of my ups and downs as a runner working toward a goal.
Based my own experiences in taking baby steps to meet larger goals, here are 4 general reminders for others who might need a little bit of motivation or encouragement in setting and achieving a seemingly-difficult goal.
1.It is very possible to start to work on a new goal from any level of ability, whether the goal is to run for 10 minutes without stopping or to learn 25 new vocabulary words by next week. It might take a few tries or a little extra time, but as long as your steps are small and your larger goal is clear, eventually, it is possible to achieve what you set out to accomplish. As I wrote, before I started running, I was unable to run more than a couple minutes without feeling out of breath and out of shape. In contrast, I now quite easily run for an hour or more every Saturday.
2.It helps if you have a partner to support you in your endeavor. If you are trying to raise your language ability, work with a friend (preferably one with similar goals and abilities) and write down your specific, manageable goals. Then, work together to set up small steps to achieve your larger goals. Writing these down will help you both follow the same plan. Finally, make yourselves take those small steps by holding each other accountable. For me, knowing that a partner was depending on me kept me from being lazy or skipping runs when the weather wasn’t ideal. On more days than I can count (especially on dark, cold winter mornings), just knowing that my running partner was waiting for me and depending on me gave me the extra push I needed to lace up my running shoes and get out that door. Having a partner to encourage and support me also gives me someone with whom to both celebrate small successes and to commiserate when we experience setbacks.
3.There will be setbacks. In language learning, you might feel like you have hit a plateau in your learning. You might feel frustrated about not being able to use your newly acquired language skills as easily as you thought you’d be able to. You might even experience what you perceive to be diminishing skills if, for example, your latest TOEFL score is lower than a previous score. In running, there are injuries and plateaus as well, and I know from experience that these can be both depressing and distressing. At one point last summer, between my third 5K race and what I’d planned to be my first 10K race, I sustained injuries due to overtraining. While it was disappointing to have to bow out of the 10K race, I learned from that experience that trying to force myself to do too much before I was ready actually hindered my long-term plan and led to disappointment rather than to success.
4.Don’t be too hard on yourself if your scheduled smaller goals take longer than you’d planned to accomplish. If this happens, just go back a few steps and start again. Give yourself time and expect a few setbacks. Remind yourself (or your partner, if you must) that these setbacks are normal and that they are, for the most part, surmountable.
Finally, if possible, try to have some FUN as you take your baby steps toward your larger goal. I know I am!