5 Psychological Tips for Runners
5 Tips for Races
This is a simple introduction to mental preparation and strategies for races or any other running events. This intro is best read in conjunction with the more in-depth marathon articles below.
1) Prepare:
Sounds obvious, but get ready well before race day. That means getting your kit together, working out where you have to go and when, what paperwork you need, what time you’re getting up, and so on. The more prepared you are, the less there is to be nervous about.
2) Stay Positive:
If you’re constantly thinking about collapsing after the first mile, or whether you will make it all the way, then you’re setting yourself up for failure. Instead, create a picture in your mind of what it will be like completing the race, the sights and sounds, the great feelings you’ll feel. You can visualise this lying in bed at night just before you go to sleep, so that is your focus, rather than endless negative images.
3) Split up the Race:
If you’re running 10 miles, for example, then that looks like a long way when you’re standing on the start line. As you’re running, you’ll probably also be counting off each mile, and may well get to mile 4 or 5 struggling to understand how you’re going to do another 5! A better way is to split the race up, in this case 2 mile sections – now you are only counting to 5, which makes it seem much shorter. The first two miles will fly by because you’re still excited about the race, so before you know it you’ve only got 4 counts left!
4) Dissociate:
As you’re reading this, focus on your left ankle. Focus on the front of your ankle, then round the side, the back, up the other side and again on the front. Does it feel strange? Notice how you can really feel your ankle now, but you didn’t feel any of this 10 seconds ago. That’s what happens when you focus on your aches and pains while you’re running – it makes it seem worse. So focus instead on what’s happening around you, the people, the scenery and so on. Check in on your body every now and then to make sure you’re ok, but then check out again. Music is a great distractor, so take some with you if that will help.
5) Run your own Race:
Finally, stick to your race plan. It’s all too easy to become caught up in the moment at the start of the race and sprint off with someone you’ve just met at the start line. Half a mile down the road you realise you’re exhausted, because that’s not how you normally run. Stick to your style and speed of running, not someone else’s.
Finally, don’t forget this is meant to be fun!
