Adaptations when we first commit to a running goal are mostly physical: cardio capacity, muscle strength, joint stability, etc. When we repeat that training cycle for the next goal, and the next, we realize the mental and emotional challenges too. There’s an expectation that you can continue to get faster, run further, run more often. When we have runs that aren’t great, times are slower, we’re tired and grumpy . . . we start to question our sanity.

Negativity Bias

Our brain and nervous system are hard wired with a negativity bias: a hyper awareness of anything that could cause harm. It’s a great reflex: think defensive driving, walking on an icy day, knowing your triggers with your in-laws. It’s also a slippery thing. If we aren’t careful, we can give the negativity bias too much clout. We spend more time and energy looking for and ruminating on problems, and less time and energy finding solutions and staying positive.

This certainly comes into play with endurance running. You know that whiny voice in your head that’s saying “my legs feel like lead, my toes hurt, another friggin’ hill, only 3 k done, who picked this route?” How do you keep that whiny voice from taking over? Just as in the rest of life, if you stuff down the negative and the things that really unnerve you, they go deeper. They get more of a grip and have more power. Pretty soon, you’re finding reasons to skip a run or two (there are LOTS of reasons we can legitimately miss a run).

So, friends, here’s what I’ve learned about myself over my years of training. I’ve learned to reframe.

Reframing

Remember when you first started training and felt excited each run!? Remember the empowerment of coming into your own, letting people know you’re a Runner. Remind yourself that you’re in about 15% of the population who are actively exercising and reaping the health benefits. Remember the joy and pleasure that running has brought to your heart.

Also, remember your achievements. Yes, make a list from 5k to Ironman, all the races and times and take a moment to relive some of them – the weather, the location, the route, the finish, your run buds. Consider them all victories, no matter what the finish time. I have a friend who’s borrowed a strategy from the ‘Mental System’ of Lanny Bassham (an Olympic rifler). She has her ‘book of Bad Ass Swagger’: her journal after every run of what went well, what didn’t, and what she’ll do next time to improve on the run. It holds her accountable and positive.

Reframing takes a challenge (which your negativity bias will say is bad, stupid, wrong) and use the word ‘AND’. “This is a tough, hilly route . . . and it’s making me a stronger runner.” “My legs feel like lead . . . and they’ll start to loosen up if I slow my pace a little, then I can pick up again.” You get the idea!

Have an active mindset.

There are lots of tactics out there to keep you distracted on the run: run buds, listening to music, playing the alphabet game, taking a new route, counting the number of Starbucks. These tend to work for a while, and then, they don’t. And I think they fade because they aren’t dealing with the issue: your mind needs something to directly counter-act the negativity bias (not avoid it).

Rather than distract the mind, focus the mind.

So here are a few tried and true techniques to keep the fun in your runs.

1. Visualize. Before you run, give yourself a couple of moments to visualize the route and break it into 3 or 4 sections. Now see yourself ready and eager at the start, then settling into your pace. See yourself getting to the next goalpost, going strong and positive, encouraging the runners around you. See yourself turning that last corner to the end, with the wind at your back. This technique works well on race day, so practice it on your training runs!
2. Negative Split. This works well on tempo runs, especially if you know what your tempo pace is based on heart rate. Plan to start a little slower for the first 1/3 or 1/2 of the run, then move to your tempo pace for the last 2/3 or 1/2. You can also add a third split for the last 500m where you give it all you’ve got! I find this technique both challenging and exhilarating.
3. Cut Down Tempo. Similar to the negative split, plan to run the last kilometer of the run at your tempo pace. Work back from there and decide on pace for each previous kilometer to be 10 sec slower. For example, your paces for a 5 km run would be: 1^st km: 6:00 min/k, 2^nd km: 5:50 min/k, 3^rd km: 5:40 min/k, 4^th km: 5:30 min/k, and 5^th km: 5:20 min/k. Again, challenging and satisfying!
4. Pick a phrase or mantra to bring you back to your positive. One friend uses this phrase: “I am fearless. I am not afraid to try!” My mantra is “I have strong legs. I have a strong heart. I have a strong mind.” Pick something that works for you, let it be honest and positive, full of belief in your potential. I have another friend who uses this when hill training: “I will, I will, I will kill this hill”. Not exactly poetic, but it works!
5. Permission to be Human. When all else fails – we all have runs that suck – keep your sense of humour. Think about what happened, and possibly why. Sometimes it’s just the weather and footing conditions. Sometimes it’s something we ate, or lack of sleep. Sometimes it’s the tough day at work that has us down, and we were hoping the run would fix the mood but the day wins. Try to learn something from this, and think about what you might do next time. Slow down your pace a little? Make better food choices, and earlier in the day. Get more sleep. Think of a couple of things you could change at work or in a relationship. Above all, congratulate yourself that you did accomplish the run, see yourself as the athlete that others see!

I would love your thoughts, comments, experiences with the mental game, I’m sure you have some helpful strategies that might help others, so please share!

Sandy