Running events are much more than just athletic challenges. They offer a wide range of benefits for motivation, performance improvement, and overall well-being. The systematic review by Ollie Williamson et al. (2022) impressively shows how goal-setting in sports, particularly in running events, boosts motivation and promotes long-term progress. Here are five scientifically proven reasons why participating in running events makes sense.
1. Setting goals boosts motivation
A key aspect highlighted in the study is the importance of clear goals. Setting goals in the context of a running event, such as achieving a specific time or completing a distance, acts as a powerful motivator. The study argues that goals have a structuring function: they give training a clear purpose and increase motivation because there is a tangible end goal. Participants align their training with this goal, which not only leads to more intense training but also a greater willingness to engage in regular physical activity.
By setting a race date and a specific goal, athletes become more focused and disciplined. This clear goal orientation ensures that training is not perceived as a burdensome duty but as part of a process leading to a tangible result. The study shows that people who set such goals stay more motivated over a longer period.
2. Process goals ensure continuous progress
An especially interesting aspect of the study is the emphasis on process goals. Unlike outcome goals, where the focus is on the final result, process goals focus on continuous improvement during training. The research findings show that process goals have the greatest positive impact on performance. The reason: they allow for the definition of smaller, achievable steps along the way to a larger goal.
Runners who set process goals focus on their progress and daily improvement rather than just the final outcome. This not only creates a stronger sense of control over their own performance but also leads to greater self-efficacy. Since every training session is perceived as progress, motivation remains high. Running events serve as natural milestones that structure this process and give meaning to the training.
3. Boosting self-confidence and satisfaction
The study also highlights how setting and pursuing goals strengthens participants’ self-confidence. Interestingly, research shows that self-confidence increases even if the original goal is not fully achieved. This is because the progress and improvement on the way to the goal already provide satisfaction. This satisfaction reinforces self-confidence, as runners recognize they are continuously improving—regardless of whether they achieve their original goal or not.
This sense of progress and development motivates many participants to continue taking part in running events in the future. A positive cycle is created: with each event, self-confidence is strengthened, leading to a greater willingness to take on new challenges and stay motivated in the long term.
4. Running events provide structure and discipline
Another important point addressed in the study is the significance of structure and discipline that running events bring to the training process. The fixed date of an event and the clear goal give training a structure that is often necessary to stay motivated and focused over the long term. Participants know they need to prepare for a specific day, which helps them train regularly and with purpose.
This structure fosters discipline because it allows training to be integrated into the daily routine. Instead of viewing training as an optional activity, it becomes a fixed part of the day, as it is oriented towards the event. The study shows that runners who participate in such events are more disciplined and consistent in their training because the event represents a clear endpoint and a concrete motivation.
5. Community and positive emotions
In addition to the individual benefits, the sense of community that arises during running events plays a crucial role. The research emphasizes that participating in a running event is not only a personal experience but also a social one. This feeling of being part of a larger group with the same goal promotes positive emotions and a strong sense of belonging.
The atmosphere at running events creates a unique dynamic: cheering on other participants, experiencing effort and success together, and the support within the group enhance well-being and motivation. This social environment is a major factor in why many participants repeatedly take part in such events. It’s not just about celebrating individual performance, but also about feeling part of a sporting community.
How to find the right running event
The running.COACH race calendar is the perfect starting point for selecting an interesting and suitable running event as a training goal. Here you can filter running competitions by country, date, distance and incline to find the run you want.
You can find out how to define the selected race as a goal in your training plan here.
Conclusion
Running events provide an excellent opportunity to strengthen both motivation and self-confidence. They structure training, promote discipline, and allow for continuous progress. The effects of goal-setting, particularly process goals, as evidenced by the study, show that running events not only enable athletic success but also improve personal well-being and social connections. Those who participate in running events benefit on multiple levels—physically, mentally, and emotionally—and lay the foundation for long-term motivation and enjoyment of the sport.