Mentally Train For Your Next Race: Mindfulness for Running

There is a large intersection of what I teach as a therapist and what I learn as a runner. Here are 5 tricks to improve mental strength during training and races.  

Create motivation 

Find your “why.” Finding the motivation behind goals leads to the energy and drive it takes to achieve them. Make sure you are measuring progress based on your goals. For example, if one of your goals of running is to complete a half marathon but you are getting caught up in pace and speed it’s time to either refocus your measure or reevaluate your goals. If your measure doesn’t align with your goal it leads to burn out and decrease in motivation. 

Develop a positive attitude

How you think greatly impacts the emotions attached to the situation. In running, if your thoughts are pulled into how awful something is…it’s going to feel awful. It is important to acknowledge something is hard and then focus your thoughts into something different such as your abilities/strengths, the environment, or your favorite running mantra. Be curious about the different emotions that arise depending on where your mind chooses to focus.

Rest while running

Most runners know that rest is a vital part of any training program. One essential type of rest is the ability to mentally rest while the body is physically active. Even though running is a physically demanding task, there are still areas of the body that are relaxed. The more attention you place on areas that are relaxed, the more your mind can follow this feeling of rest while running. Parts of your body that may feel at rest could be your fingertips or facial muscles. The same idea can be applied to the mental focus of your run. Focusing attention on your surroundings, music, problem solving, a favorite trip or route can invite mental rest during physical activity.

Get comfortable with the uncomfortable

As a society, we seem to be obsessed with being comfortable. The catch is that when things are painful or difficult, it feels new and unmanageable. If we eliminate pain as soon as it happens- we can’t learn from it and grow. Running can teach a lesson in sitting with uncomfortability and getting to know it better (outside of a severe injury). The more we learn about it, the easier it is to manage. A trick I use during running is noticing the uncomfortable sensation and counting to 20. After 20 seconds, be curious about any changes to the sensation which can inform you what to do next (change form, slow down, take a break, fuel up, or keep going). Ask yourself “what’s different” instead of “am I better yet” after the 20 seconds are up. 

Rethink confidence 

Confidence is a feeling. Feelings can come and go. Confidence, as with most emotions, will likely eb and flow throughout an event. Lack of confidence does not indicate lack of preparation or ability. Rely on your preparation, ability, and body mechanics rather than your feelings. Come race morning, this strategy can begin to change your relationship or expectations around confidence.