Win the mental battle to finish strong at your next race
Posted November 8th, 2006 at 11:00 AM by Trish Monks
Section: Running & Training, Motivation, Training Tips
On Sunday I ran a half marathon – it was hilly, and about 7 miles too far, but I got through it without walking (a key goal of mine when hills are involved) and, as a surprise bonus, got myself a new personal best for that distance.
However, I must admit that it was quite difficult (not enough long training runs – my own fault). At the 8 mile marker, just after a substantial climb and with only 5 miles remaining, I had a bit of a ‘wobble’.
Do you know the kind of scenario that I am talking about? You start doubting yourself: thinking that you’re not going to make it, wanting to stop for a little walk, consider feigning an injury so you can drop . . . that kind of thing. The worst part is that the more you think these negative thoughts, the slower you get and the more likely you are to actually give up. It’s at these crucial moments that I have learned that I really have to give myself a good talking to.
Here are some tricks to get you through the psychological pain barrier:
- Use affirmations and self-talk throughout the race, especially in the tough spots. Tell yourself “you can do it”; affirm that you are using good form, that you are feeling fine and that even the steepest of hills are no match for YOU! Coach yourself through each section of a run, with comments like “relax and flow” and “keep it steady.”
If negative voices start creeping in (I’m so tired/slow/rubbish at running up hills), banish them immediately and step up the positive self-talk. A word of advice though: This exercise is best done in your head (to avoid funny looks), but occasionally (as happened when I got to the top of one hill on Sunday) you just can’t help saying things out loud – it’s all part of the experience! - Remember your race plan! Set your strategy before you set off and review it regularly as you run. If a session isn’t going quite as planned (i.e. - at the half way point you realise that you are going to miss your original target) don’t let that knock your confidence and ruin your entire day. Relax, reassess and reset to get back on track.
- Avoid letting your mind wander; focus on what you’re doing. If random thoughts occur, gently shift your attention back to the moment. If you find this difficult, then it might help to concentrate on your breathing or your pace. Paula Radcliffe famously counts slowly from 1 to 100 to herself as she races, knowing that for each 3 lots of ‘hundreds’, she will have covered a mile. Radcliffe has said:
This helps to ward off negative thoughts, to keep me in the moment, and to be as in control as I can be when tiredness attacks.
- Use imagery and visualisation. Imagine yourself running across the finish line feeling strong, powering up the hills that you have remaining, enjoying Sunday lunch in the pub as a post-race reward – whatever works for you.
I often hit a psychological fatigue barrier during races and truly believe (at the time) that I can’t physically run another step, never mind all the way to the finish line. However, by using a combination of the above techniques, I almost always (some days the gremlins shout so loud I can’t drow them out!) manage to talk myself through it.
It’s true: If your mind is willing, then your body generally follows!
Further reading: [Peak Performance Online]
Sources: [Sports Illustrated], [eHow]
Picture from: [JMU]
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Tags: believe in yourself, faster, fatigue, imagery, motivation, paula radcliffe, race goal, race plan, self talk, sports psychology, visualization, visualizations
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