{"id":1141,"date":"2025-07-15T18:21:42","date_gmt":"2025-07-15T18:21:42","guid":{"rendered":"https:\/\/buddypacer.com\/?p=1141"},"modified":"2025-10-13T11:42:58","modified_gmt":"2025-10-13T11:42:58","slug":"motivacion-para-correr-como-fijar-objetivos-y-no-abandonar","status":"publish","type":"post","link":"https:\/\/buddypacer.com\/pt\/motivacion-para-correr-como-fijar-objetivos-y-no-abandonar\/","title":{"rendered":"Motiva\u00e7\u00e3o para correr: como definir objetivos e n\u00e3o desistir"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1141\" class=\"elementor elementor-1141\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-245f2cc5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"245f2cc5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-347a021b\" data-id=\"347a021b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1588a1e elementor-widget elementor-widget-heading\" data-id=\"1588a1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Motiva\u00e7\u00e3o para correr: como definir objetivos e n\u00e3o desistir<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-726ef426 elementor-widget elementor-widget-text-editor\" data-id=\"726ef426\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Introdu\u00e7\u00e3o<\/h2><p class=\"translation-block\">H\u00e1 uma frase que diz que <em>opini\u00f5es s\u00e3o como a bunda: todo mundo tem uma<\/em>. Talvez seja exagero dizer que todo mundo que corre tem um objetivo\u2026 mas \u00e9 a minha opini\u00e3o, e para mim isso n\u00e3o parece t\u00e3o for\u00e7ado assim.<\/p><p class=\"translation-block\">Se voc\u00ea corre com um objetivo, \u00f3timo.<br>Se voc\u00ea corre sem um, ent\u00e3o o seu objetivo \u00e9 justamente n\u00e3o ter um \u2014 e tudo bem tamb\u00e9m.<\/p><p>Buscando uma defini\u00e7\u00e3o simples de objetivo (meta), encontrei a seguinte defini\u00e7\u00e3o na literatura: \u00abaquilo que um indiv\u00edduo tenta alcan\u00e7ar; \u00e9 o objeto ou fim de uma a\u00e7\u00e3o\u00bb (Locke, Shaw, Saari, &amp; Latham, 1981, p. 126), bem como \u00abalcan\u00e7ar um n\u00edvel espec\u00edfico de dom\u00ednio, normalmente dentro de um prazo espec\u00edfico\u00bb (Locke &amp; Latham, 2002, p. 705).<\/p><p>No meu caso, desde que calcei um t\u00eanis em abril de 2019, o objetivo tem sido baixar de 1h24 na meia maratona.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1fa752f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fa752f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-8766cb8\" data-id=\"8766cb8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53d8329 elementor-widget elementor-widget-video\" data-id=\"53d8329\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/IMG_0454.mov\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e46cff elementor-widget elementor-widget-text-editor\" data-id=\"2e46cff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: left;\">Por que os objetivos importam tanto<\/h2><p>A ci\u00eancia diz, e eu n\u00e3o estou inventando \u2014 n\u00e3o \u00e9 s\u00f3 \u201cachismo\u201d. Definir objetivos \u00e9 um dos motores mais poderosos do desenvolvimento pessoal. Objetivos dif\u00edceis levam a um desempenho maior do que objetivos f\u00e1ceis, a aus\u00eancia de objetivos ou at\u00e9 objetivos abstratos do tipo \u201cfa\u00e7a o seu melhor\u201d (Latham, 2009).<\/p><p>Meu melhor tempo na meia maratona era 1h40, ent\u00e3o para mim 1h24 j\u00e1 era muito ambicioso. Eu poderia ter mirado mais alto? Duvido. Mas a maior li\u00e7\u00e3o que a corrida me trouxe n\u00e3o \u00e9 o tempo que voc\u00ea alcan\u00e7a: o verdadeiro desafio n\u00e3o \u00e9 come\u00e7ar a correr, \u00e9 continuar correndo com o passar dos dias, dos meses e dos anos.<\/p><p>E n\u00e3o sou s\u00f3 eu que digo isso: a const\u00e2ncia \u00e9 a maior barreira para a maioria dos corredores (Franken, Bekhuis &amp; Tolsma, 2022).<\/p><h2 style=\"text-align: left;\">Motiva\u00e7\u00e3o intr\u00ednseca: o combust\u00edvel invis\u00edvel<\/h2><p>No meu caso, a motiva\u00e7\u00e3o intr\u00ednseca foi essencial: eu queria correr r\u00e1pido, me sentir forte e me sentir bem no meu corpo. A Teoria da Autodetermina\u00e7\u00e3o (Ryan &amp; Deci, 2000; 2017) explica que, quando corremos por raz\u00f5es internas \u2014 prazer, crescimento pessoal ou bem-estar \u2014 temos mais chances de manter o h\u00e1bito no longo prazo.<\/p><p class=\"translation-block\">Quando n\u00e3o h\u00e1 metas claras, essa motiva\u00e7\u00e3o intr\u00ednseca se dilui; perdemos a conex\u00e3o com nossos valores e com o \u201cporqu\u00ea\u201d de corrermos. A literatura confirma: a falta de objetivos claros \u00e9 uma das principais barreiras, junto com baixa autoestima, medo ou falta de <a href=\"https:\/\/buddypacer.com\/pt\/por-que-pospones-salir-a-correr-y-como-evitarlo\/\" target=\"_self\">apoio social<\/a> (Collazo-Casti\u00f1eira et al., 2025).<\/p><h2 style=\"text-align: left;\">A queda depois de alcan\u00e7ar um objetivo<\/h2><p>O curioso \u00e9 que minhas maiores quedas de motiva\u00e7\u00e3o vieram justamente depois de alcan\u00e7ar um objetivo. E eu n\u00e3o sou o \u00fanico: muitos corredores comentam a mesma coisa.<\/p><p class=\"translation-block\">Este ano, parei o cron\u00f4metro em Getafe em <a href=\"https:\/\/www.strava.com\/activities\/13455867942\/best-efforts\" target=\"_self\">1h24\u201948\u201d<\/a>. Eu poderia dizer: objetivo alcan\u00e7ado. E, no entanto, por algumas semanas eu me senti desmotivado\u2026 at\u00e9 definir o pr\u00f3ximo desafio: Val\u00eancia, no fim do ano, tentando tirar segundos \u2014 talvez minutos \u2014 do meu melhor tempo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-afa4f4b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"afa4f4b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-b094295\" data-id=\"b094295\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6140cea elementor-widget elementor-widget-image\" data-id=\"6140cea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-1024x576.png\" class=\"attachment-large size-large wp-image-4240\" alt=\"\" srcset=\"https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-1024x576.png 1024w, https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-300x169.png 300w, https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-768x432.png 768w, https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-1536x864.png 1536w, https:\/\/buddypacer.com\/wp-content\/uploads\/2025\/07\/Picture2-e1760355603813.png 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-250406c elementor-widget elementor-widget-text-editor\" data-id=\"250406c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: left;\">E se voc\u00ea n\u00e3o tiver um objetivo?<\/h2><p class=\"translation-block\">\u00c9 a\u00ed que o <a href=\"https:\/\/buddypacer.com\/pt\/\" target=\"_self\">Buddy Pacer<\/a> pode te dar uma ajuda. Nem todos os dias temos claro a que queremos chegar, e tudo bem. Mas ter um objetivo de treino di\u00e1rio, mesmo que pequeno, ajuda a manter a motiva\u00e7\u00e3o.<\/p><p>Se voc\u00ea j\u00e1 tem um objetivo, compartilhe. Se n\u00e3o tiver, junte-se ao de outro runner que combine com o seu hor\u00e1rio, ritmo e localiza\u00e7\u00e3o. \u00c0s vezes, o melhor objetivo \u00e9 simplesmente n\u00e3o correr sozinho.<\/p><p>\u00a0<\/p><h2>Bibliografia<\/h2><ol><li>Latham, Gary P. (2009). Motivate employee performance through goal-setting. In Locke, E.A. (ed.). Handbook of principles of organizational behavior. John Wiley &amp; Sons.<\/li><li>Franken, R., Bekhuis, H., &amp; Tolsma, J. (2022). Running Together: How Sports Partners Keep You Running. Front. Sports Act. Living, 4:643150. doi:10.3389\/fspor.2022.643150.<\/li><li>Ryan, R.M. &amp; Deci, E.L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68\u201378.<\/li><li>Ryan, R.M. &amp; Deci, E.L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Publishing.<\/li><li>Collazo-Casti\u00f1eira, P., Rodr\u00edguez-Rey, R., Delfino, G.I. et al. (2025). Exploring motivation, goals, facilitators, and barriers to adopt health behaviors at retirement age: a focus group study. BMC Public Health, 25, 348. https:\/\/doi.org\/10.1186\/s12889-025-21377-4<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Motivaci\u00f3n para correr: c\u00f3mo fijar objetivos y no abandonar Introducci\u00f3n Hay una frase que dice que las opiniones son como el trasero: todos tenemos uno. Quiz\u00e1 sea forzar demasiado decir que todo aquel que corre tiene un objetivo\u2026 pero es mi opini\u00f3n, y a m\u00ed no me lo parece tanto. Si corres con un objetivo, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[26],"tags":[36,30,37,29,35],"class_list":["post-1141","post","type-post","status-publish","format-standard","hentry","category-motivacion-y-mentalidad-para-correr","tag-como-mantener-la-motivacion-para-correr","tag-correr-acompanado","tag-mantener-la-constancia-al-correr","tag-motivacion-para-correr","tag-objetivos-para-correr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Motivaci\u00f3n para correr: c\u00f3mo fijar objetivos y no abandonar - Buddy Pacer<\/title>\n<meta name=\"description\" content=\"Aprende a mantener la motivaci\u00f3n para correr fijando objetivos claros. 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