PERFORMANCE
IMPROVING YOUR MENTAL STRENGTH
We think of running as a very physical activity, but our thought processes whilst we run have an enormous affect on the body. Learning how to control and use our thoughts positively can lead to both a greater enjoyment of running and improved performances. Follow these top tips to improve your mental strength
tend to grimace. Not only does this take up more energy, it leads to negative thoughts on how hard the run is feeling. Turn this around by smiling and enjoy the feeling of working hard and notice that everything starts to hurt a little less. You don’t have to run around with a silly grin on your face – an internal smile will have the same effect!
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ONE STEP AT A TIME Break each run down into smaller sections and only focus mentally on one section at a time. The further the run or race goes the smaller the sections may need to be. Often the thought of another mile or five can be quite daunting and the mind struggles with the thought of it, but if we only think about small manageable distances then we can stay focused on the task at hand.
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in your mind beforehand will improve your chances of actually doing it and also improve the quality of the session. Heading off for a training session without a plan can result in it being short and non-productive. If you have planned the session in your mind previously then you know where you will be running, how hard you will be running and what it should feel like. Once you have gone through it in your mind you dramatically increase your chances of doing it. So, if you are feeling a little unmotivated about a session the next day, try visualising it in your mind before you go to sleep the night before.
3 26 n RUNNING FREE
VISUALISE YOUR TRAINING RUNS Running through a training session
TURN THAT FROWN UPSIDE DOWN…SMILE! As we become tired during a run we
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RUN YOUR RACE IN YOUR MIND FIRST Even more important than
visualising training runs is visualising your race. Running through the whole race in your mind from start to finish means there are no surprises come race day. You can prepare yourself for how to mentally cope with any possible circumstance that might arise. Think about all the possible scenarios that might occur and then plan a strategy to cope with them. Think about what you will do if you set off too fast or too slow, if you miss an aid station, how to deal with the pain towards the end of a race and any other situation you may encounter. All elite athletes in any sport will have run their race in their mind many times and have a strategy for every possible event that may occur. You could really benefit from doing the same.
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GET YOUR MIND TO FOCUS ON THE RUNNING There are times during a race or an
intense training session where you need to focus your mind on nothing but running. For example, letting your mind drift off when you are doing half mile repeats at the track or racing a 5k will guarantee that your pace will slow down. When really pushing yourself hard focus on one aspect of your running such us your stride length or knee lift. Alternatively, create a checklist of areas you know you should focus on and go through that checklist continuously while you run, making sure you maintain your form and pace.
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EXTERNAL FOCUS The advice above is all about internal focus, but there are times
when the opposite will work better. During long runs the ability to switch off and let your mind wander is one of the joys of running. Learning to put your legs onto autopilot and then allowing your mind the freedom to go wherever it wants can make hours seem like minutes. Once you have warmed up into your run, practise switching off your thoughts from the day to day stresses of life and focus on your surroundings (if you’re somewhere nice) or simply enjoy the feeling of being outside. Every time you find your thoughts drifting back towards whatever you have to do when you finish your run, try and push those thoughts aside and re-focus on the pleasure of being outside running. Those who meditate will find this easier, but with practise you can achieve a semi meditative state during your longs runs on a regular basis.
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ALWAYS REMEMBER A POSITIVE MENTAL ATTITUDE WILL HELP YOU RUN WELL
If you start thinking in a negative way – how hard your run is, how tired you are, or how much your legs hurt – it will affect your performance in a negative way. As soon as you become aware of any negative thoughts try and top them by finding something positive to focus on. Focus on how fit you feel compared to people you know, how good it is to have the ability to run that far, or that fast. In a race, think about how close the finish line or the next aid station is, and notice when it starts to feel a little easier.
ANDY DUBOIS Andy is an elite ultra marathon runner and a qualified Personal Trainer and Exercise Coach
www.andydubois.
blogspot.com,
andydubois@hotmail.co.uk.
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