Except that I'd already signed up for a 10K the very next weekend. And while I was physically recovered from that intense 5K, I was still processing it mentally. My brain wasn't ready to fully commit to pushing through that same kind of discomfort. I was happy with the result of the 10K, but it was a good reminder to me that training your body to run up hills, push through pain, or to stay on your feet for a certain number of miles is just half of the training that needs to happen. Race day success is as dependent on your mental preparation as it is on your physical preparation.
So, how do you that? You fill your bag with mental tricks so that when you get to the start line you really believe in yourself and your ability to push your body as far and as fast as it is capable of. Here are some mental tips for runners to help you prep your brain for your next race.
1. Learn to Relax
Physically letting go of tension while running is one thing (breathe through your body, gently rub your thumbs against your index fingers, and drop your shoulders), but mentally letting go of stress and anxiety is another. Remind yourself that it's just another run if you find yourself getting anxious about it, and that now that training is over, it's time to go out and have a good time.
2. Visualize Powering Through
Having a vision of the future is an important step in actually making that future happen. Picture yourself powering up hills, crossing the finish line, or even smiling as you run can help you succeed at achieving your goal and make it easier to do so. Research shows that by imagining yourself toughing it out through the hard parts of the race - a hilly section, or the final miles - you'll be better able to overcome them.
3. Keep Your Inner Voice Positive
Looking for the positive side of things makes them more manageable. You may be gasping for breath, but instead of looking at it as evidence of weakness, remind yourself that you really are working hard - and look how well you are doing! Always look for a way to turn a negative thought - that it hurts so much, or that you aren't feeling great, or that the weather isn't what you hoped for - into an asset. Practicing that can help you build confidence to power through anxiety, stress, and a tough race.
4. Set Short Term Goals
And I mean really short term. When you are struggling during a race it's encouraging to notice any progress or sign of success. So set a goal just to maintain your pace until you get past a particular milestone, or to keep running to the top of the hill. Achieving those little goals can give you confidence and energy to get through to the next portion of the race. Every success counts!
5. Define Success
Going into a race with the only goal of setting a new personal record can put too much pressure on you and cause you to choke. Instead, have a couple of goals in mind that allow for a little wiggle room for a bad day or an emergency. The first goal is your perfect day scenario, the second is something you would feel happy with even if it isn't what you really want, and the last is what you can live with if everything goes south. Maybe your number 1, perfect scenario, most important goal is to PR, but you'd also be really happy just to finish in a certain time, and if worse came to worse, you'd be happy with another, more conservative time, or even just to finish at all. Those goals can take some of the pressure off and make it easier to keep at it if something goes wrong.
6. Make A Plan
Start by doing your research so that you know the course. Maybe you know the race starts going slightly down hill, but that there are hills later on that you want to save your energy for. Plan to start a little slower and pound it once you get to the hills. Or maybe you plan to run a consistent pace, but allow yourself to walk through the aid stations. Putting the plan into practice allows you to focus on one aspect of it at a time before moving on to the next portion so that you are not overwhelmed by trying to do the whole thing at once.
7. But Be Flexible With It
Yes, you have a plan, but maybe you got a little excited and went out too fast, and now you are dragging. Or maybe that knee injury you thought was firmly behind you flared up again and you need to slow down. Or maybe you had to take a bathroom break and now you are behind schedule. You may need to make adjustments throughout the race to accommodate those unpredictable circumstances. And maybe, halfway through the race you'll realize you were much better prepared than you thought you were and you can adjust your plan to include an even faster finish time! (Stranger things have happened!)
- By Lizzie Heiselt