Striving for Perfection: How Perfectionism Affects Performance and Goals in Running

Perfectionism in athletes, especially runners, can be a double-edged sword. This study explored how perfectionistic strivings (high personal standards) and perfectionistic concerns (fear of failure and harsh self-evaluation) influence performance and goal-setting in 10 km, half-marathon, and marathon runners. Here’s what recreational runners can learn from these findings:

Key Insights:

1. Perfectionistic Strivings Improve Performance: Runners with high perfectionistic strivings consistently showed better anticipated and actual performance across all race distances. They set high goals for themselves, which pushed them to perform better.

2. Rigid Goal Setting: Those with perfectionistic strivings often set rigid, less flexible goals, making it harder to adjust expectations. This can sometimes lead to dissatisfaction if the set goals are not met exactly.

3. Perfectionistic Concerns: While perfectionistic concerns generally did not predict performance, they were negatively associated with both anticipated and actual performance in marathon runners. This suggests that in more demanding races, high perfectionistic concerns can undermine performance due to increased self-doubt and fear of failure.

4. Goal-Realization: The study found that perfectionistic strivings do not always lead to better goal realization (meeting or exceeding anticipated goals), particularly in longer races like marathons. This indicates that setting excessively high expectations can sometimes backfire, leading to lower satisfaction with goal attainment.

How a Running Coach Can Help

A running coach can be instrumental in addressing the challenges of perfectionism:

• Personalized Goal Setting: Coaches can help runners set realistic and flexible goals that align with their current abilities, reducing the pressure of rigid expectations.

• Mental Skills Training: Coaches can introduce strategies to manage perfectionistic concerns, such as cognitive reframing, mindfulness, or relaxation techniques, helping runners focus on positive strivings rather than fears of failure.

• Feedback and Support: Regular, constructive feedback from a coach can help runners stay motivated and adjust their expectations based on performance data, reducing the impact of perfectionistic concerns on race day.

• Performance Monitoring: By closely monitoring performance trends, coaches can guide runners on when to push harder and when to ease up, ensuring that goals remain achievable and aligned with progress.

Understanding the nuances of perfectionism can help runners better navigate their mental approach to training and competition, ultimately leading to a more balanced and satisfying running experience.

References: Waleriańczyk, W. (2024). Perfectionism, performance, and goal-related variables in running competitions – A three-sample examination in a systematic self-replication framework. Institute of Sport – National Research Institute, Warsaw, Poland.