In the Zone: Become a Better Runner by Improving Your Focus (Part I)
Do you ever just let your thoughts wander during a run? Zoning out during a run can be a great way to de-stress and get some easy miles in. But when it comes to performance, a wandering mind is actually detrimental. When we want to run well, we need to focus our thoughts and remain dialed in to the task at hand: running.
The longer the run, the harder it is to remain focused. It may even seem impossible to remain focused for an entire half marathon or marathon. But when we learn to channel our thoughts, our performances will improve.
Why Focus Matters
So why exactly does improving focus help performance? Because running hard is hard! When the goal is to perform well as a runner it means we’re challenging ourselves to run as fast as we can for a given distance, or else run further than we normally do.
Without mental focus, our bodies are in control - not our mind. When the body is in control it will naturally return to comfort by either slowing down or stopping. I’ve experienced this often while tempo running on a track. Tempo running isn’t exactly a max effort, but it’s not an easy and comfy pace either. When my mind wanders during a tempo run, my next split is inevitably off pace - slow by a few seconds. Focusing our minds allows us to hold our bodies in an uncomfortable state and not slow down.
Related: Training Your Mind: Mental Strategies from an Olympian & Coach
Getting Started
If holding focus for an entire race seems unattainable, don’t worry - we’re not starting with the whole race! The easiest way to learn focus is in very small intervals. Start with a goal of keeping focused while doing strides. Strides are only ~20seconds in duration. During these few seconds, think about helpful cues related to what you’re doing - running fast. The cues could be different from one person to the next. Some examples are: relax the shoulders, pump the arms quickly, take fast steps, get up on the toes, use the glutes, etc.
Related: Running Strides: Why They’re Important and When to Run Them
Practice
Intervals are the best way to practice focus in training. Once you’re able to focus for ~20 seconds at a time with strides, progress to 1 minute intervals (for example, following The Cycle Run workout). While running at a hard effort for 1 minute, your focus could be on body position, breathing, holding your pace, maintaining the appropriate effort, etc.
With practice you will discover which cues or thoughts are productive and helpful for you as an individual. Your focus should not be on work stresses, what to make for dinner, or even how much longer you have to go in your workout.
Read Part II now: when focus isn’t important, what to do when we lose focus, and a recommended strategy to maintain focus.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.