Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about race day!! Can you believe that it's almost here? Just a few more wake-ups and we will be stepping up to the start line! And while we've talked a lot about being physically ready for the race, it's a great time to ensure that you're mentally ready as well. After all, if the adage, "Running is 90 percent mental and the rest is physical" is true (and I'd say there's a lot of validity in the statement, although maybe not the 90 percent part), then we would be setting ourselves up for failure if our minds aren't as trained up as our bodies.
As a runner who's completed lots of marathons and ultramarathons, I'll tell you from experience that the majority of athletes fatigue mentally way before they fatigue physically. This is simply due to the fact that their minds aren't in as good of shape as their bodies. You see, just like the body, the mind has to be trained. The mind-body connection is a very powerful one, and for everything you think in your mind, your body has a reaction, regardless of whether it is real or imagined. By training your mind, you can train your body to respond to adverse circumstances, such as fatigue or pain, in a positive and productive manner. Makes sense right? And since a person is almost guaranteed to experience a few adverse circumstances over the course of 13.1 or 26.2 miles, getting the mind ready (even at the last minute) will reap rewards.
So, what's the best way to do it? First of all....
- Determine that you will finish before you step up to the start line. When your mind is steadfast on a goal, it makes it easier to reach that goal, no matter what it takes.
- Remind yourself that you WILL face obstacles along the way, it's just a part of distance running. When your mind is bracing for an adverse circumstance, it won't immediately resort to lamenting and complaining but to problem solving and finding the strength to get over the hurdle. This is so important because a sour attitude left unchecked can easily take a runner off course. So be on your guard and be ready.
- Have a mantra or a list of them ready to go when it gets hard. This will engage your mind so it doesn't have the time or energy to start complaining. If that doesn't work, have a few songs ready that you know will get you pumped!
- Be ready to combat every negative thought by reminding yourself that you don't have to run the race. You get to run the race. This simple mindset change will remind you how blessed you are to have the ability to do what you're doing.
And then.... Have a few mind games ready so you can divide and conquer while keeping the joy!!
Break the race into sections:
Focus on reaching the next aid station, a lamppost, or just getting through the next two minutes, instead of thinking about the entire distance left.
Focus on the "after":
Visualize what you'll do immediately after the race, like enjoying a snack or seeing family, to make the final push less painful.
Employ positive self-talk:
Replace negative thoughts like "I'll never make it to the finish line" with "Every mile conquered is one mile closer to the finish line. Keep running to the next mile marker."
Change the language:
Sometimes, calling negative emotions something else, like "discomfort" instead of "pain," can make it easier to manage. You've heard the term "Pain is just weakness leaving the body" right? Use that mantra and any other one that comes to mind to help you make it past an adverse circumstance.
Talk to yourself in the third person:
Some find it easier to be more objective by referring to themselves in the third person, like "She is running strong". " I actually do this a lot and will say things like, "Come on Mimi (my nick name), you can do this" or "You've been through this before Melissa and you can get through it again."
Use distraction and focus:
Find a rhythm: Sync your breath with your steps, or pick a song to play in your head.
Focus on form:
Focus on reaching the next aid station, a lamppost, or just getting through the next two minutes, instead of thinking about the entire distance left.
Focus on the "after":
Visualize what you'll do immediately after the race, like enjoying a snack or seeing family, to make the final push less painful.
Employ positive self-talk:
Replace negative thoughts like "I'll never make it to the finish line" with "Every mile conquered is one mile closer to the finish line. Keep running to the next mile marker."
Change the language:
Sometimes, calling negative emotions something else, like "discomfort" instead of "pain," can make it easier to manage. You've heard the term "Pain is just weakness leaving the body" right? Use that mantra and any other one that comes to mind to help you make it past an adverse circumstance.
Talk to yourself in the third person:
Some find it easier to be more objective by referring to themselves in the third person, like "She is running strong". " I actually do this a lot and will say things like, "Come on Mimi (my nick name), you can do this" or "You've been through this before Melissa and you can get through it again."
Use distraction and focus:
Find a rhythm: Sync your breath with your steps, or pick a song to play in your head.
Focus on form:
Concentrate on your running mechanics, like keeping your arms moving and standing tall, which is not only a distraction but also improves efficiency.
Look for distractions: Pick out other runners ahead of you and focus on catching up to them, or focus on the scenery around you. I have two games I play... Pick and Pass and Pick and Pray. On the Pick and Pass, I concentrate on the person in front of me and trying to pick up my pace enough to pass them and the Pick and Pray I look for people in the crowd or fellow runners and pray for them. These are great distractions!
Look for distractions: Pick out other runners ahead of you and focus on catching up to them, or focus on the scenery around you. I have two games I play... Pick and Pass and Pick and Pray. On the Pick and Pass, I concentrate on the person in front of me and trying to pick up my pace enough to pass them and the Pick and Pray I look for people in the crowd or fellow runners and pray for them. These are great distractions!
And there you have it friends. By training your mind before the race, you can be ready for any adverse circumstance that comes your way during the race in the same way that my co-pacer (Jody pictured with me above) and I were last year when the rain belabored us from the start of the race to the finish. By changing our mindset (remembering that we get to run, we don't have to run) and looking at the positives, we not only thoroughly enjoyed the entire 26.2 miles but helped those around us enjoy it too. Did you know that joy is contagious???? So, make the determination that you'll have a great race and keep a great attitude no matter what happens and you'll not only be blessed yourself but will bless those around you. See you on Race Day!!!! Happy Running!
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