A few months ago RunKeeper implemented goalsetting in their application. What I like about is of course the different options to set goals. Especially the tiny incremental goalssetting possibilities and the immediate feedback you get accordingly.
My routine for more then a year is to do a workout 3 times a week, if possible more, but 3 times a week for sure. I usually run 10 minutes – 10 minutes Tai Chi – another 10 minute run. So it is not a lot, it takes 30 minutes of my time, and it is easy to manage.
Since the RunKeeper update I tried different goals, but the one I really like ‘run total distance by x date. Every week I try to set another goal, just a tiny little bit higher then the previous one. So my end goal is to run 10 km a week. What the trigger is, is really simple, seeing the progress bar grow during the week in achieving my goal, this is great feedback! And after my run the awesome feeling when I get when I get immediatly the overview of what I achieved! Below the different screens that show me my evolution in reaching my goal!
If you want to start working out, try this method to aim at a long term of behavior change. It will guide you smoothly towards your next goal.
Progress screen immediately available after your workout is finished, gives the ‘Awesome’ feeling.
Screen two more global overview of the achievement, result of the previous week, workouts per week
Screen 3 where the different goals that are passed, aligned with dates.