Since we’re in the thick of race season and not a week goes by that I don’t get an email asking for tips on how to stay positive mentally when the going gets tough, I thought I’d share some things you can do to head off a race-time wig out.
Know the course: Drive it prior to the race or watch a video if you can. If not, at least take a look at a course map. Having a rough idea of where you are in a race is invaluable to one’s mental state.
Set your intention: Set the bar high. Phrases like “I came to win” are powerful. Remember winning can mean many different things. Yes, breaking the tape is fairly unlikely for most of us, but a PR, successfully executing a race plan, running strong and enjoying the day are all winning too in my book. So make a strong, positive statement. Out loud. People don’t have to hear you, but just saying the words has loads of impact.
Love the mile you’re in: When you’re at mile 8, don’t worry about how much it might hurt at mile 16. Be present. Take stock of your breathing, cadence, surroundings. Be grateful you can do this.
Divide and conquer: Face it, races can be overwhelming. But you run them one step at a time. Don’t let the task ahead get the best of you. Break it in small chunks. Let a 20 miler become two 10’s. That 10 become a couple of 5’s and so on.
Listen to your body: Your head may tell you to walk. So take stock: whats actually hurting? Ankles? Knees? Hips? Energy level? Breathing too hard? Maybe you need to slow down. If there’s no acute pain, push the suck monkey out of your head and persevere. This is where you use your mantra. You have one (or more) right?
Fake it ’til you make it: In those final miles when even the best of us are hurting, smile and say ‘I’ve got this’, even if it’s a total lie. If nothing else, it’s so ludicrous it’ll crack you up and lighten your mood. Studies show the physical act of smiling reduces stress, enhances mood and lowers blood pressure. We all know that if we say something long enough, we start to BELIEVE. So treat yourself like the rockstar you are.
Visualize: Even if you don’t feel like you’re running strong, pretend you are. Let a strong finish play out in your head. Feel the medal around your neck. Remind yourself how great you’ll feel as soon as this is done. You didn’t train so long to stop now. You can do anything for 30 minutes longer right? Yes you can!
Your turn: What are your tips for staying mentally positive in a race?
I love this one “love the mile you’re in.” What a game changing perspective–I am always craving the next (or 10)! Gonna tuck that one away.
Good stuff! I’d add that Visualizing is a strong and powerful tool to use prior to the race as well. To visualize all the thoughts and feelings you may have on race day (usually similar to the ones you get on your long training runs) and imagine yourself pushing through it all. Imagine cheers from your family or spectators giving you energy. Imagine passing a few folks at mile XX, uphill!
Fake it until you make it! Love it! I am going to try that one in the last 3 of my half tomorrow. #13 in 2013. The last 3 have been slow in my last few. Tomorrow I am going to visualize success and fake it ’til I make it. Thanks for the great advice!
I find that “side-fiving” or at least waving at a spectator, gives me an energy boost late in a race!
Great tips to get yourself into beast mode!
I definitely break races, and long runs, into chunks. All of our 20 milers have been four 5 milers for me and it has worked out pretty well!
Great tips! I also like to relate my miles to my favorite running routes. If I have six miles left in a race, I’ll picture the last six miles of my run at home, and think about how much I enjoy it.
One thing that I learned at my coaching course, was if you feel tired and want to slow down, instead speed up. Try a burst of speed for 50 yards or so. It recharges your psyche and your muscles.
Mapping out the route/course ahead of time is a really good idea. Why did I never think of that lol?
I know that the two times I’ve really had a rough time during a race, I’ve been able to find someone that seems to be in the same place as me. We encourage each other and help each other get to the finish line. Sometimes it’s as easy as just making a comment to someone you see going the same pace as you. Then you get talking and suddenly you’ve found help.
Absolutely great tips! You nailed it.
As someone who is kind of terrified of her first marathon, these tips are a GODSEND. Thank you!!
Listening to your body is a really important point too many people neglect. Not to mention those who preemptively take pain relievers to be able to ignore the pain. I will never understand how that goes together with “doing this for my health.”
Yes, indeed! These are great tips. A person needs to be in the game mentally- in it to win it- as you say.
I like the teamwork approach in races too, most of the time. It helps keep you distracted in a longer race.
Timely post for me. My biggest issue tends to be thinking too far ahead. I’ll be reminding myself to love the kilometre I’m in next Sunday for sure.
When I was walking during the run of my last half ironman, I looked around, smiled that I was doing this, encouraged other athletes then asked some spectators if I was winning. We all chuckled then I started running again. It was brutally hot so I looked forward to sitting in the lake afterward too.
Great timing to read these with a week to go until the BAA Half. I especially like “love the mile you’re in” – I’m guilty at times of worrying about hills to come. Going to remember this next week.
I think I can use some of these tips just to run. Period. Especially the take stock.
I usually think “stay in the moment” but it’s not as catchy as “love the mile you’re in”
I shared this with my running club. Great stuff to remember. There is a life lesson in there too.