Example Goal: Run 3 times per week

There are lots of ways to set up a running goal, so let's dig in and make it less overwhelming!

First, decide the metric you care about most. Do you want to commit to running a certain number of minutes per week? Do you care more about reaching a certain weekly mileage? Or maybe you just want to get outside and track the number of runs, regardless of difficulty and length?

Choosing your metric will dictate the type of goal you set up and how you enter your data, so try to pick the one you care about most! You could even set up separate goals for different metrics, if you like.

Next, you'll want to decide whether you'll be entering data manually or using another device to report the data to Beeminder automatically. We highly recommend using an automatic data source if you have one — it means you can worry more about running and less about remembering to update your data all the time! Then you'd just have to make sure the data is uploaded to the service we're integrating with. This works best when you want to track time or mileage; if you want to just track that you've done any running at all, a manual goal is probably better.

We have direct integrations with Fitbit, Garmin, Apple Health, Strava and RunKeeper fitness trackers. If your preferred service isn't in that list, you might also want to check IFTTT and Zapier to see if it's covered there. Both of those services can be used to automatically send data from an outside service to a Beeminder goal. (Note that not all of the apps support every metric listed above, so not all the metrics are necessarily available in Beeminder.)

If you've opted to use an automatic data source, follow the link for your device to get goal setup instructions. If you're going to enter data manually, keep reading!

Manual-entry running goal setup

  1. Head to create a new goal (also accessible through the New Goal link in the top menu).You can also prefill the values from this example (like the goal name, units, rate and initial leeway) using this link!
  2. Click the + icon to start a new manual entry goal.

    Goal setup: "How will you track your progress?" with a button immediately below captioned "Add progress manually to Beeminder"
  3. Select Do More as your goal type (because you want to Do More mileage).

    Goal creation: Select goal type. Shows all the current goal types (Do More, Do Less, Lose Weight, Gain Weight, Custom, Odometer and Whittle Down), with the Do More option in the top left highlighted.
  4. Enter the units you want to use and the amount you want to commit to. In this example, I'm aiming for 3 runs per week, which is the same as a goal to run 3/7 = 0.43 times per day. I don't need to calculate that out, though -- I can just enter 3/7 (three runs divided over seven days), and Beeminder will automatically calculate what that means.

    GIF file showing how 3/7 gets converted automatically to 0.43 per day, when you enter it into the "commit to at least" box. Below, you can set the singular units (and check the plural units are correctly inferred), and then select any leeway you want to start the goal with.

    If you want to delay your goal's start a few days (maybe you're traveling this weekend), be sure to tick the Start this goal with extra leeway box; here, I've started out with four days of leeway, so I'll have one run needed in four days' time to avoid derailing. Enter the number of days you want to delay and press Continue.

  5. Give your goal a brief name. If you want, you can also write a short description with more information.

    "Give your goal a name", followed by two text entry boxes. The first allows you to enter a short slug which will name your goal and create a URL for it. The second textbox allows you to set a short description, and is optional.
  6. Finally, choose your initial pledge. This is the amount you will pay the first time you derail on the goal. After derailing, the pledge will increase by default — use the dropdown below to control how high it goes by selecting the cap. In the example below, I have chosen to start at a $5 pledge, which will increase each time I derail, until it reaches $270 — the pledge cap. (To read more about pledges and payments, check out some FAQs!)

    If you want to start out with a sort of trial period, you can choose to start the goal at $0. If you do that, the pledge will automatically increase to $5 after seven days. If you derail before that, it will also increase to $5.

    Screenshot of the "Starting Stakes" screen. The text says "Your pledge will increase each time you derail until you reach your pledge cap (which you can adjust below)", with a demonstration below showing the pledge progression: 5, 10, 30, 90... to the pledge cap, which currently shows $270. Below, a checkbox button allows you to choose to "Hold the pledge at $0 for 7 days while I get my feet wet"
  7. I'll step through the confirmations and preview sections... and now my goal is ready to go! I'll need to go for my first run in 4 days to avoid paying Beeminder my first $5!

    Example goal: shanaqui has to complete at least +1 mile of running in 4 days or pay $5


Keywords: example goals, example graphs, fitness, tracking distance run

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