Setting process goals vs outcome goals: How to focus on what you can control
Most runners are familiar with outcome goals.
Run a half marathon in under two hours. Finish your first 10K. Qualify for Boston.
These goals are exciting. They give your training direction and purpose. But they can also create pressure, especially when you're not making progress, life gets in the way, or you don't achieve your goal.
That's where process goals come in.
Process goals focus on what you do, not just what you want to achieve. They shift your focus to the actions and behaviours that build progress day by day. Combined with outcome goals, they provide an adaptable and sustainable approach to your training.
Let's have a closer look.
What are outcome goals?
Outcome goals are based on a specific result or level of performance. These are the goals we strive for, the numbers we often attach to our training.
Examples:
Run a marathon in under 4 hours.
Complete your first race without walking.
Finish in the top 10 of your age group.
Why are they helpful?
They provide clear direction and motivation.
They’re easy to track and celebrate.
They give us something exciting to work towards.
But: Outcome goals rely on more than just effort. Factors such as weather, terrain, illness, nerves or unexpected life events can impact the result. When you measure your success only by an outcome, it’s easy to feel demotivated, especially if the goal feels out of reach.
What are process goals?
Process goals are based on your actions. They are the small, consistent steps you take to support your bigger goals. You have full control over them.
Examples:
Run four times a week
Do strength training twice a week
Practise fuelling on long runs
Get 7-8 hours of sleep
Stick to an easy pace on easy/recovery runs
Why are they helpful?
They help you build consistency and good habits.
They give you something to celebrate every week.
They help you to keep moving forward, even when the outcome feels far away.
Process goals may not feel as exciting as chasing a PB, but they're often what gets you there.
Why you need both outcome and process goals
Outcome goals provide direction. Process goals help you to stay focused. Having one without the other can throw you off track.
If you only have an outcome goal, you risk chasing a number without a plan.
If you only have a process goal, you may be consistent, but you may lack long-term motivation.
Together, they form a powerful combination.
Example:
Your outcome goal:
Run a 1:45 half marathon in spring
Your process goals to achieve this outcome goal:
Run four times a week, following a structured plan.
Complete weekly tempo or threshold sessions.
Maintain consistent sleep and nutrition habits.
Practise race-day pace during long runs.
When your goals for the outcome and the process are aligned, every training day will feel purposeful and you will stay motivated, even when things don't go perfectly.
How to set better process goals
You don't need loads of them. You just need a few that matter most in your current situation.
Tips for setting strong process goals:
Make them specific: For example, instead of saying “run more”, say “run four times per week”.
Make them realistic: Align them with your actual life, not your ideal routine.
Keep them flexible: Some weeks will look different, and that's okay.
Track them weekly: Tick them off, reflect on them and adjust as needed.
Celebrate progress: Notice the small wins. They’re the building blocks.
Remember that process goals work best when they feel manageable, repeatable and rewarding.
Common mistakes (and how to avoid them)
Even with the best intentions, it’s easy to get stuck. Here are a few things to watch out for:
Setting only outcome goals.
You may feel lost or demotivated if the progress slows down.
Solution: Pair every outcome goal with two or three process goals.
Trying to do too much at once.
It may result in overwhelm and burnout.
Solution: Choose one or two process goals to focus on first.
Setting vague or unclear goals.
Goals like “running better” or “training more” aren't helpful because they are not measurable.
Solution: Use time, frequency or effort to define goals clearly. For example: “I want to run 5 km in under 25 minutes by June.” or “I will train 4 times per week for the next 8 weeks.”
Comparing your goals with others'.
Everyone’s training age, background and life context is different.
Solution: Stay grounded in what’s right for you this season and with your current fitness level.
Your daily actions shape what you want to achieve
Big results don’t come from a single standout run or a perfectly executed training block. They come from the small, consistent choices you make every day.
Process goals provide focus when the big goal seems out of reach. They help you to train with clarity and purpose.
Remember that it is the effort you put in, even on boring days, that will move you forward.
