By Megan Reece
Berthoud Recorder

If you are trying to lose weight, get in better shape or just be healthier in general, setting a solid goal is the best way to go. That goal can be an event; perhaps you have always wanted to run a 5K race? Or it can be health-related, such as lowering your cholesterol by 10 points. Whatever your motivation, having something to work towards will keep you going.

A goal needs to be clear and well defined. If you state “I will lose 50 pounds,” the goal is too vague. An ideal goal is realistic and defined by time. So, instead you might want to say, “I will lose 10 pounds during the next 3 months by walking for 30 minutes six days a week, and adding an extra serving of fruit per day.” Then, when you reach that goal, you can re-set it for the next 10 pounds, using the lessons you have learned. If you focus on the small goals, you will always be achieving something, meaning you will always find the motivation to keep going.

If you want to get into better shape to feel and look good, consider working towards an athletic goal. Find a 5K, 10K, half-marathon or marathon in your area sometime in the next six months. You can check www.active.com for all types of events close to home. Base your goal on what you can do now; if running for three minutes gets you winded, you might want to shoot for the 5K instead of the marathon. The point is to have a set date on which you will achieve your goal. Signing up early for your chosen race will provide even more motivation; if you have money invested in an event, you are far more likely to do the work.

You can go online to Web sites such as http://running.about.com for 5K training plans, as well as information on training for other types of races. And there’s always Google; simply type in “training for…” for whatever you’re training, and you will find a bevy of free web sites offering good advice. While training for an event, remember that too much pain is not a good thing; you should have a fair amount of large muscle soreness (your legs might be a little weak at first,) but you should not have pain in your bones, joints or ligaments. If you notice anything like this, visit your doctor immediately; nothing derails a good goal quite like an injury. Also, make sure you have new, fully supportive shoes when you start out.

If you set a health-related goal, discuss your strategies with your doctor and a Registered Dietitian. If you want to lower your cholesterol or improve your lung capacity, the first people to give you advice should be your health-care providers. They can set you off in the right direction and then you can modify your goal as needed.

Whatever your goal, set out a path towards it that is achievable, personal and most of all, fun.