I wasn’t going to write these mental running tips up, but then Erin encouraged me to, and wrote a nice blog post that mentioned me sharing the tips with her, so I felt inspired. Thanks Erin!
My three biggest setbacks*, while running the Chicago Marathon (my first and only marathon to date) were:
- subpar training (due to having three stress fractures)
- weather
- lack of mental preparedness
Now, those first two things weren’t really in my control – but I could have been more prepared for the mental challenge of running a marathon. Before I tackle another one (and it’s in the plans!), I asked the Grayslake Running Club (GRC) president if the club could host a clinic on the mental aspects of running. The GRC delivered! Last Thursday, I attended “Get Your Mind Right; Mental Training/Motivation for Runners,” facilitated by Jenny Spangler – a US Olympian and current running coach.
Spangler started by giving us her top three mental tips for running, then answered questions.
- Know the purpose of your run – whether it is a tempo run, speedwork, long run or just a fun run, know why you are running. Think about it before you go on your run. Having this in mind will give you purpose and keep you going.
- Visualize your races – when preparing for a race, spend 5-10 minutes (2-4 weeks prior) a day visualizing the race. Visualize the course, yourself crossing the finish lines, you running in all sorts of weather conditions, any obstacles that may arise (pain, etc.). The visualization will help you mentally prepare and build confidence that you can complete your goal. And again, the goal can just be to have fun! And she didn’t say this, but I think it is good to visualize yourself just doing any run!
- Use mantras – have a few mantras you use during the race when you start to struggle. Using a mantra will divert your mind and help you transcend pain. Have a few for different circumstances. Repeat them and practice them before races. Always picture yourself in a positive way!During the clinic, we actually brainstormed mantras and shared some. I have been using the one Erin put on the Road ID she gave me:
Run Strong, Think Big!
I also came up with:
- Don’t crap your pants
- Bagel
- Pain is temporary, quitting is forever
And a few other people had some good ones:
- Be a machine
- There is no wall
Do you have a mantra or mantras you use? What is it/are they? The mantra can be for running or life! For example, when I was feeling a bit down years ago, I would say “Today’s going to be a good day” in my head over and over as I walked to work.
If you need help creating a mantra, there was recently a fun Runner’s World article about doing so(read here)!
After the mantra discussion, we were able to ask Spangler questions. I won’t go over it all, but there were a lot of good discussions! Since I struggled with feeling lonely, despite being surrounded by hundreds of people, during the Chicago Marathon, I asked Spangler how she dealt with loneliness as a front of the pack runner, and what she thinks about, being up there by herself. I mean, surely, those elites get lonely, right? Right?!
Well, it turns out that Spangler thinks about running. Her form. Her breathing. Her pace. Her mind doesn’t wander like mine. She is a associative runner, not a dis-associative runner, like me. You can read about the two types of runners here – but basically, associative runners think about form, stride, posture and are focused. Dis-associative runners fantasize, reminisce, talk with friends and let their thoughts wander. Yup, that is me.
Are you an associative or a dis-associative runner?
So, she didn’t really have any tips for me. Which is fine. I will figure that out, I know it!
As I write this, I remembered to mention that the heat really did slow me down at the Chicago Marathon. But, was it the heat’s affect on my muscles? Or, was it a mental affect? My GRC friend, Terry, and I have been talking about he runs faster in the summer. I told him I run slower in the summer, but as we talked more about it, and I talked to Steven, we decided maybe that was a mental thing too. I mean, yeah, they say you slow down a certain percentage for every degree over 55°, but maybe part of it is mental. Maybe I will do better in the heat this summer. That is, if it ever warms up!
*And don’t get me wrong – I thoroughly enjoyed the marathon, but have a lot of improvement there
The winner of the Life is Hard, Food is Easy Giveaway is #12, Mica! Mica, please email me your mailing address, and I will send it your way!
I actually started a series called mental marathon training and have been finishing up a few more recordings, which i will post soon because I found the mental aspect is so huge.
I would say I spend part of my runs thinking about form and part just zoning out on music, friends, etc
Those 3 things you mentioned are exactly what I’ve been dealing with for my half. I really need to break through this nervousness and go out and try to enjoy the experience. Because you’re right- being mentally prepared is the one thing I can control and I really need to be ready!
Why do you think you are so nervous for this race? Do you really want to make a certain time?
Love this post! I use mantras but I don’t always preplan them. I think most of the time I think “You CAN do this, it’s just mental!”
One of the other things I’ll do during a race is access how my body is feeling. Legs feel good? Check. Lungs feel good? Check. Everything else? Check. Then why do I feel like slowing down/stopping? No good reason… must be all in my head.
I think I’m mostly a dis-associative runner but occasionally think about my running, breathing, etc as described above.
Thanks!
I like that “You CAN do this!” and your self-check.
Because I’m still working to recover my form, my mantra has become “Good form; Great run.” It keeps my mind in the game, even on daily runs.
Great post. I am glad you shared the tips 🙂
That is a good one!
Thank you 🙂
Are you excited about your 10K this weekend?
I vary from associative to disassociative. Sometimes I just lock in and roll with the run, caught in the rhythm. And sometimes I really focus on my breathing, the sound of my shoes. Both seem to work for me, depending where I’m at.
I have been wanting to write about this, but it is Spring Break here, which means no break for me.
I tend to waver back and forth between associative and disassociative – sometimes the best runs are the ones when I almost don’t remember running. I’m lost in thought and the miles just tick off. But lately, I find myself reminding myself to use good form, and checking in with myself more. Not sure where that’s come from, but a lot of days, it helps me.
Those tips are great! My mantra was “If anyone can do this, you can do it!”. I usually try to remind myself that I’m lucky to be able to run – a lot of people can’t.
I had to remind myself that during most of my hard runs this summer – at least I CAN run!
Dont Crap Your Pants hahahahahahaha. I am going to use that mantra for every aspect of my life from now on! That and Bagel. So when I’m in the throes of labor, I will think Bagel. and Don’t Crap Your Pants. See how nicely it fits!
Ha ha. I love it!
I just kept thinking about those bagels you sent during one long run, and what can I say, it became a mantra…
Those are great tips! I don’t have any good mantras though. Booo. I’m still looking for “the one.”
And I’m pretty sure I’m a dissociative runner, one who also hates heat running. I think I do better in colder temperatures, but I’ll be interested to see if I have improved my mental toughness to get out some summer long runs. Remember the one we did with Erin? That was probably my most successful run of the summer.
Wheee, I won!!! Sending you my address now. 😀
I’d never heard of associative vs disassociative runner! I always thought it was better to not be thinking about running while you are running but now I can understand why it would be important to focus on form, etc. Maybe I’ll try that tonight during speedwork (1 mile at goal 5K pace and then 2×200 to practice fast leg turnover).
Did you try to be an associative runner during speedwork last night? 🙂
You know I like running with company! I was perfectly fine in Chicago when it came to the physical aspect, but the mental, I was alone and was bored out of my mind. I got so excited when I saw you on the course again because it would mean I’d have company! So yeah, if I think how my body is doing how is my form, etc, my mind goes straight to “I’m tired, this sucks, maybe I should walk”
And though I have an easier time running in colder weather, my muscles do much better in warmer weather — no need to warm up, they’re never stiff.
First of all, I still think it’s pretty amazing that you ran the Chicago Marathon and completed it!
When you wrote “associative vs. disassociative” I immediately recognized myself as the latter, at least during most runs. If I’m doing some major hills or working on speed, then I will focus, but most of my training runs are on the disassociative side. I love letting my mind wander a bit. However, I’m very focused in races. I know that a lot of people see races as fun, and I do like the fun aspect, but I also like to lock in a person whom I think that I can pass and focus on passing or push myself on a hill.
At the moment, I would just like to run again… Sigh.
Aww, thanks 🙂
Good point – I am more focused when I am being competitive during races too.
When does your doc think you can run again? 🙁
This is a wonderful post, Kim! I can apply a lot of it to my own activities, like dancing and weight lifting. I am definitely a “disassociate” dancer… I would like to get better at just being in my body rather than thinking about problems at work and what I’m going to have for dinner. I like the idea of “know your purpose” for any kind of workout. Sometimes it is to process stress and relax, and sometimes it is to be graceful or strong or sweat a lot.
I used visualization a lot when I first started weightlifting and it was really challenging. I would pretend I was Arnold Schwarzenegger and try to picture lifting with his form! It actually really helped.
Thank you! And thanks for pointing out that this is not just about running! I could probably use some of this for my strength training as well. “I’ll be back.” LOL!
The two mantras I use a lot are the one you mentioned “Pain is temporary, quitting is forever” and also “The only way for running to get easier is to run” lol, I have to remind myself that often! 😉
The mental aspect of running is the biggest part for me. I’m just not very strong mentally! I spend the majority of my runs trying to talk myself into stopping and then talking BACK to myself about not stopping (sort of like a Good Stephany/Bad Stephany thing…) I do think I’m more of an associative runner, though, because I’m just focused on running and my music, nothing else.
Awesome post! I loved reading all of this!
Aww, I like your second mantra!
Maybe you need to be more of a dis-associative runner… you’ll be so distracted the thought of stopping won’t even cross your mind! 🙂
Thanks 🙂
Im all about “dont crap your pants”. I’ve had a few VERY close calls 🙁
posts like this make me wish i was a runner / liked running! it’s just not something my body will do, though 🙁 i should come up for mantras for my ultimate frisbee games though! i definitely sabotage myself there mentally!
Oh yeah, this is not all about running! I think you could use a mantra anywhere, for anything!
It often helps me to think about how lucky I am that I am healthy enough to be able to run.