Exactly what percentage of running is mental? The answer likely varies for each individual, but most will agree to: " a lot!" Even the most elite athletes have access to a sports psychologist to unleash their full potential. With months of quality training behind you, get your mind up to speed with these 10 tips (recommended by renowned sports psychologist, Dr. Dahlkoetter) to help you build motivation, confidence and major breakthroughs in your running.
10. Positive Images: When you are practicing or racing, use your positive mental images throughout the run to create feelings of speed and power. (e.g., If running up a hill, visualize a magnet pulling you effortlessly to the top). Use visualization before, during and after your races to build confidence and new motivation.
9. Power Words: Make positive self-statements continually. Negative thinking is common; everyone has an inner critic. Become aware of these thoughts early on. Don't fight with them; simply acknowledge their presence, and then substitute positive power words. (e.g., When you're thinking: "This hurts too much, I want to lay down and die"; say to yourself: "This feeling is connected with getting healthier, faster, and doing my absolute best.")
8. Present Focus: Practice being in the present moment. Remind yourself to stay in the here and now. Instead of replaying past mistakes, or worrying about the future, let past and future events fade into the background. Be right on, right here, right now.
7. Advantage: Use everything in your workout and races to your advantage. For example, if another person passes you, tuck in behind and go with his or her energy for as long as possible. You may catch a "second wind" and be carried on to a personal record.
6. Chunking Goals: Focus on your immediate target. Break your training goals down into small, manageable pieces and begin to focus only on the first portion, not the entire race or workout (e.g., Say to yourself: "I'm just relaxing and getting my rhythm during the first part").
5. Body Scan: Pay close attention to your tension level and training form. Do a body scan while running and relax your tight muscles frequently. Ask yourself: "Are my shoulders and neck relaxed; how does this pace feel; how much energy is left in my legs?"
4. Pain as Effort: If you have "good pain," the pain of effort, that is not seriously damaging your body, just shift attention to your breathing or cadence of movement, and let the discomfort fade into the background. You can also use the pain as feedback. Register it not as pain but as effort level. Say: "Now I know exactly how hard I'm working. I know how this pace feels. My body is doing what it should be doing."
3. Detach From Outcome: Look only at what you need to do right now (e.g., your pace, your breathing, your concentration); your final time and place will take care of itself.
2. Focused Attention: Be aware of distractions. Breathe out unwanted thoughts with your next exhale and re-focus your attention instantly on what is important right now, at this moment.
1. Celebration: Enjoy and appreciate your fitness and strength. When you run, relax and let your body do what you've trained it to do. Remember that your goals are realistic. All you need to do is perform up to your capabilities.
Stayed tuned in for next week's edition featuring how key foods and nutrients target certain centers in the brain to trigger optimal performances! Happy racing everyone!
About Farrah Stewart:
A Certified Specialist in Sport Dietetics, Registered and Licensed Dietitian with Master's and Bachelor's Degrees in Nutrition, former DI scholarship-athlete in track /xc, and high-school record holder in multiple events (including the 1600m and 3200m), Farrah Stewart currently finds herself (when not running!) working as the performance dietitian for the US military, author of multiple magazines and books, and health promotion advocate throughout the community. Run Happy, Fuel Smart!