This week’s Tuesdays on the Run Linkup is going over to the “other” side of running. Most of us obsess with the physical aspects of training for a race but may not pay enough attention to what’s going on upstairs in our head. The mental aspects of running are what we’re talking about this week on the Tuesdays on the Run Linkup.
With my first triathlon of the season just days away, the training I’ve done isn’t what’s going to make or break my day, but rather my mental state. I’m fairly certain that if I can stay calm in the water and complete the swim in a reasonable fashion, I can hold it together on the bike and run well enough to make the day a success.
Before I was a runner (or a triathlete), I was a figure skater. At a pretty young age, at a figure skating competition I let my nerves get the better of me and my performance was a disaster. All it took was that one time of having my behind handed to me on a platter for me to realize I had to do something different. Not with physical training, but with my head. So I thought about the most famous, successful skaters I knew and pretended I was them. How would Dorothy Hamill behave? When I skated out under the spotlights in shows or under the scrutiny of competition judges, I took a deep breath, put on a big fake smile and pretended I was Dorothy Hamill, the goddess of figure skating at the time. And you know what? It. Freaking. Worked. No more shaking to death with nerves. Once I put the stress and second guessing aside, I was able to deliver the performances I trained for. Turns out, I was doing something very right, according to Dr. Brown, who I’ll get to in a moment.
As a running and coach, I can say firsthand that my clients’ mental toughness is equally and often more important than their physical training. I’ve seen highly gifted runners get in their own way mentally and middle of the road runners far exceed their expectations. It’s fascinating.
When Runners World asked me to review Dr. Jeff Brown’s The Runner’s Brain. How to Think Smarter and Run Better, I jumped at the chance. Dr. Brown is the official lead psychologist for the Boston Marathon medical team, so he’s seen firsthand the range of emotions us runners go through and understands our motivations and hangups.
The book starts off by explaining the science behind running, its effects on the brain and why it can become addicting. Then it delves into ways one can master the mental aspects of running. The bottom line is we are creatures of habit and we need to repeatedly reinforce positivity, confidence and good habits until they are ingrained in our brain. Each chapter covers various ways:
- Goal Setting
- Visualization and Focus
- Association and Dissociation
- Training and Racing Strategies
- Managing Competition
- Overcoming Challenges
You’ll also find exercises for training your brain and a whole chapter devoted to running greats sharing their own tips for staying mentally strong and resilient.
My takeaway: I really loved this book. It’s a great resource I’ll refer back to again and again. It’s well written in a conversational, easily readable tone. Dr. Brown has a way of taking highly technical brain concepts and distilling them so they are easy to understand and relate to. This is a good read for all runners from beginning to elite. It would also make a great gift! The Runner’s Brain is available on Amazon.
Other good resources for strengthening your mental game
- How Bad Do You Want It by Matt Fitzgerald. Book review is here.
- The Athlete’s Way by Christopher Bergland. This is one of the first running books I read when I signed up for my first half and full marathon in 2007 and it’s still one of the best. I haven’t done a full review on it but it’s well worth checking out.
What mental strategies do you use to overcome obstacles in training and racing?
I’m linking up with Suz, Rachel, Debbie and Lora for Coaches’ Corner.
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It really is amazing how powerful our brains/minds are. And not just for running but for figure skating as you referred to or even when giving a presentation at work. I remember a case where I had prepared so much, I knew what I was going to say, I knew how I was going to say it, I knew the pauses I was going to take, and when the time came I just completely crumbled. What works for me be it for running or in other situations that make me tense is to completely ignore what I am about to go through and to simply visualise the END… running through the finish line or the cappuccino I am going to have afterwards and some how it seems to work and in the process I end up enjoying myself.
Its so true that we can totally ruin a race just by our mental state. I like the idea of pretending you are someone famous!
So much of training is training your mind without even knowing it! I work with all of my athletes on this–and then, when they are like, I never thought that I would be able to do that!! I just nod and smile 😀
I have that book and I never finished it yet. I will read a few chapters and it will be so long until I get back to it that I forgot what I read so I will have to reread it again.
I seriously did not know this was today’s topic when I wrote my blog post. Whew! Anyhoo, I read this book too–I had forgotten about it–and I found it really helpful. I need to pull it out again.
Mental toughness is huge. And something I’m ordinarily really good at. I try to instill some mental toughness in my runners and most of the time they are mentally tough. It’s such a huge asset in racing.
I have that book too and found it helpful! I also really liked “How Bad do you want it” – mental strategies are a weakness of mine, so I’m really trying to focus on this area this year!
I did not know you were a figure skater! I’ve made a lot of progress on the mental side of running this year too and it has helped me so much. That book looks interesting
I have that book but have yet to read it. I think it would be great for me to start reading next week as I start marathon training.
I struggle a lot with the mental aspect of running, but every year I get better about not letting my negative thoughts get the best of me.
I try to do a lot of visualization. Meditation does help me to be calmer, too. Reading through journal entries, to remind myself I’ve done the training.
And lots of mantras!
I think performing as a figure skater has helped you to be mentally tough.
It is amazing how much of running is mental. I didn’t PR at my 5k on Saturday when I could have because I was not mentally ready to do so. And I couldn’t change my mind set.
As far as a half marathon, I have run 25 so I know I can. I tell myself that you can and you’ve done it before. just put one foot in front of the other (even you have to walk)
I’ve always applauded my mental strength after all I’ve been through in my life, and feel that is what makes me a decent distance runner. Often though, I can focus too much on pace as I am not a fast runner and I wish I had more speed. But ask me to run a long distance? You got it!
One of the reasons I run with music all the time is so I can focus on the music and make sure my mind doesn’t become a Debbie Downer. I get caught up in the songs and it’s more fun than freaking myself out because OMG, I can hear myself breathing! Do I sound relaxed, or is my breathing labored. AAAHH!
I haven’t read this book yet and need to pick it up. I’m intrigued about the part where you mention the addictive nature of running. Coincidentally I wrote my post today about my struggle with taking off at least a week from running to completely rest my foot so it can heal. Been so hard!
I did not know you were a figure skater, that is awesome!!! I always pretended I was Kristie Yamaguchi LOL, of course, I couldn’t do a spin that wasn’t at a snail’s pace, but when you’re young you see yourself as a star even if in my case I sucked and was only skating on the frozen canal by my house LOL LOL
Good luck in your Tri!
Mental challenges I think for everyone it’s different. For myself sometimes I pre-plan things I will want to think of, or books I may want to write in my head so if I get to a pain point and can’t think of anything else but it I already have something else I planned to concentrate on, LOL Sounds funny, but for me it works! Sometimes it’s easier to concentrate on something else more in-depth than the pain LOL
I read that book a while back and you’ve reminded me I need to go back to it. It’s amazing the power of our minds, isn’t it?!
Great post with very good advice. Right now, I’m just trying to overcome a running stitch which comes on after five miles, so frustrating! 🙁
Oh yes, mental strength trumps physical strength. Even when I’m in a tough race (on a bad day), I have to dig deep to keep my body moving forward no matter how slowly it’s capable of moving…
This sounds like a good read and something I would benefit from. I sort of use the same concept, I say WWMD? What would Marcia do? 🙂
I find listening to music helps me get in the zone before training. I also watch a select few YouTube videos that hit the spot and get me all motivated.
I know the only reason I crossed the finish line of my one and only marathon was because of my strong mental game. My body failed me and it was falling apart, but I kept going. I was super calm even at the starting line knowing I was undertrained and injured. The KT Tape helped keep my knee from hurting but Nashville was one tough marathon. I was in so much pain physically after climbing 20 miles of hills! I also wrote prayer miles and prayed for one person each mile. That helped me think about the person and take the focus off myself and what I was doing. With school coming to a close, I am getting more excited about training for another marathon. I would really like that book you reviewed and how awesome that you were a figure skater!!
I’ve been thinking about reading this book! It’s definitely fascinating how much mental strength plays a role in your training. I’d love to have a few more strategies for toughing it out!
Thanks for sharing, Marcia! Great tips!
Mindset is everything. I’ll have to check out that book.
The mind can play so many games with us. I am still learning to find ways to not let it get to me. Many times when I tell myself that I cannot do this or I am done, I am really done. I know, not good.