I used to believe big goals were the only things that counted.
I was always chasing the next race, the next PR, or that ultra marathon finish line, waiting for that one big moment to prove how far I’d come.
But here’s the thing: that’s not where the magic happens.
The real power is in the small wins—the little victories that happen along the way.
I remember when I ran my first 4K without stopping. At the time, it felt like the hardest thing I’d ever done. I had struggled to even make it past 2K, gasping for air and wondering if running was even for me.
But that day, when I ran the full 4K from my house to the park and back, something clicked. It wasn’t just about the distance—it was about proving to myself that I could do more than I thought.
That small win gave me the confidence to take on longer runs, harder trails, and even sign up for my first ultra marathon.
Here’s the secret: every big achievement is built on a series of small wins. And those wins?
They’re worth celebrating.
Let me share with you my perspective on why small wins matter, how to spot them, and why celebrating them will keep you motivated to keep pushing for the bigger goals ahead.
What Are Small Wins in Running?
When we talk about small wins, it’s easy to brush them off as no big deal.
But trust me, they’re far from insignificant.
A small win could be anything from running your first 2K without stopping, completing a tough hill workout, or hitting a new personal best.
It’s these little victories that keep you moving forward and show you that progress is happening—even if it’s not always obvious.
For me, it was about breaking past the limits I had set for myself.
That first 4K was huge for me, and it wasn’t just about the distance.
When I finished my first 10K race, I felt the same way. It wasn’t about the time or the place—it was about finishing what I started and pushing through, no matter how hard it felt.
These small wins might seem minor, but they’re the foundation for bigger achievements.
They create momentum, build confidence, and give you the mental strength to keep going.
It’s like stacking blocks; you need each one to build something bigger.
And the more small wins you rack up, the closer you get to your big goals.
The Psychology Behind Small Wins
We often underestimate the power of small wins, but research shows they can have a huge impact on motivation. Celebrating these small steps activates your brain’s reward system, releasing dopamine—the feel-good chemical that helps keep you moving forward.
This chemical boost lifts your mood, improves focus, and makes it easier to stay committed to your bigger goals.
In their research on the Progress Principle, Teresa Amabile and Steven Kramer found that small wins are key to keeping momentum.
When you accomplish something, even something as simple as finishing a tough workout or hitting a new pace, your brain rewards you with a rush of dopamine.
This creates a feedback loop: the more you recognize and celebrate these small wins, the more motivated you become. It’s like getting a little boost of energy that brings you closer to your bigger running goals, one small win at a time.
Why Small Wins Matter
The mental impact of small wins is massive. Celebrating them releases dopamine, the same chemical that powers your motivation and boosts confidence.
Think about it—when you hit a milestone, whether it’s completing a tough workout or hitting a new pace, your brain rewards you. That positive feedback keeps you engaged and pushes you to keep going.
But it’s not just about feeling good.
Small wins also reduce stress and help prevent burnout.
It’s easy to get overwhelmed when you’re only focused on that big finish line—whether it’s completing a marathon, hitting a new PR, or running an ultra.
The path to those goals can feel like an uphill battle. But when you celebrate the small wins, you break down the bigger goal into smaller, manageable pieces. You’re not just focused on the end result—you’re focused on what you can control: your progress.
This was especially true for me when I was training for the Bromo Ultra.
The training was tough—long trail runs, steep climbs, intense heat—but every small win along the way gave me the mental strength to keep going.
Whether it was conquering a tough section of trail or improving my time on a training run, those small wins kept the momentum going. They reminded me that even on the toughest days, I was getting closer to my goal.
How to Recognize and Celebrate Small Running Wins
Celebrating small wins doesn’t need to be a big deal.
It’s about taking a second to appreciate how far you’ve come.
After a hard training session, I always pause to think about what I’ve just done.
Sometimes it’s just about enjoying a coffee after a run in Bali or telling my girlfriend about it—she’s a runner too. It’s about soaking in that win, even if it’s just for a minute.
There’s no one way to celebrate, but here are a few ideas to kick things off:
Track Your Progress
A training log or a fitness app is a simple way to keep track of your progress. Every time you hit a new goal—whether it’s running farther or getting faster—write it down. Seeing how far you’ve come is a huge motivator.
Fitness apps like Strava can track every run, improvement, and little success. Even a simple journal or spreadsheet can help you see how far you’ve come and keep pushing forward. Your running metrics matter.
Reward Your Self
Sometimes, the reward is simple—a cold drink after a run or just a few minutes to relax. The key is to take time to recognize your efforts, even if it’s just a small treat. It’s not about overindulging—it’s about recognizing the hard work you’ve put in.
Share Your Wins
Sharing your wins with others makes the celebration even better. Whether it’s telling a friend, posting on social media, or sharing with a running group, celebrating with others builds support and a sense of community.
And it makes the win feel that much sweeter.
How Small Wins Help You Overcome Setbacks
Training for big goals, especially in something tough like running, is full of setbacks. One of the toughest times for me was when I was prepping for the Solo Half Marathon.
The Bali heat is brutal, and on top of that, I was dealing with injuries that had me frustrated.
There were times when it felt like I wasn’t making any progress.
But then I had a small win: I crushed a 10-mile trail run around Ubud, with steep hills, rocky paths, and that brutal heat.
It wasn’t the distance that felt like the win—it was the mental strength I had to dig deep for.
Finishing that run, when I was about to quit, gave me the boost I needed to keep going in my training.
That small win, after a tough string of days, reminded me I could handle the bigger challenges ahead.
Small wins help fight setbacks by keeping you focused on what you can control. After a setback, tracking small wins—like a better recovery run or a faster 5K—reminds you that the journey isn’t always straight.
Celebrating these wins keeps your momentum going when challenges pop up.
Small Wins as Motivation for Bigger Running Goals
When training for something like an ultra marathon, the journey isn’t a straight line. There are moments of pure elation, followed by tough setbacks, and often it feels like you’re just slogging through the grind.
But it’s those little milestones that carry you forward.
They remind you that progress is happening, even when the finish line feels miles away.
During my training for the Bromo 50K Ultra, I faced my fair share of long, exhausting training sessions in the blazing Bali heat.
But the key to pushing through those grueling days was celebrating the small wins along the way. Maybe it was a faster pace on a hill or a longer trail conquered, but each success built on the last.
By the time I stood at the start of the ultra, I didn’t see 50 kilometers ahead of me—I saw a series of small steps I could tackle.
That’s the power of small wins: they provide the mental fuel needed to tackle bigger challenges.
They turn what feels like an impossible goal into something more manageable, giving you the confidence to keep moving forward.
How Small Wins Build Discipline and Positive Habits
Discipline is essential for reaching long-term goals, but staying disciplined can be tough when the finish line seems far away. That’s where small wins really make a difference.
They build momentum and help you stay focused.
One of the biggest lessons I learned during my ultra marathon training was the power of consistency. Preparing for a race like the Bromo Ultra takes months of work, and there were days when I wasn’t feeling it.
But focusing on the small wins—like completing a tough run or shaving a few minutes off my time—helped me stay committed.
Celebrating these little victories also reinforces good habits.
The more you celebrate, the more you believe that each effort, no matter how small, gets you closer to your goal.
Whether it’s sticking to your training plan or getting out for a run when you’re not feeling it, small wins keep you on track.
FAQ: Frequently Asked Questions about Small Wins in Running
Q1: How do small wins improve running performance?
Small wins boost your confidence and give you the motivation to keep moving forward. Every success—whether it’s running faster or conquering a tough part of the trail—adds up and helps you work towards your bigger goals.
Q2: What’s a simple way to celebrate small milestones in training?
Celebrating small wins can be as easy as pausing to reflect on your progress, treating yourself to something nice, or sharing your success with others. Recognizing these wins keeps you motivated and focused on your long-term goals.
Q3: How do small wins keep me from burning out?
By focusing on small, achievable victories, you avoid feeling overwhelmed. When you only focus on big, distant goals, it’s easy to burn out. Celebrating small wins keeps things fun and helps you stay engaged, reducing stress and fatigue.
Q4: Can small wins help me stay motivated when things get tough?
Definitely. Small wins give you a mental boost when you’re feeling down. They remind you of your progress and help you stay resilient when setbacks come up. Each small win proves that you’re capable of achieving even bigger things.
Conclusion: The Magic of Small Wins
Looking back on my running journey, I don’t just remember the big races or the finish lines.
I remember the small wins—like running my first 4K without stopping, those tough hill sessions, or the improvements in my pace.
Those small wins made the bigger goals feel possible. They kept me motivated, built my confidence, and gave me the strength to push through tough times.
The key takeaway is simple: Celebrate the small wins.
Don’t wait for the big moments to reward yourself. Every step forward is a victory worth celebrating.
Whether it’s running a new distance, hitting a new pace, or just showing up when you don’t feel like it, those small wins are what keep you moving forward.
As you chase your big goals, remember: Success is built on small wins. Celebrate them.
They’ll carry you farther than you ever imagined.