In the Zone: Become a Better Runner by Improving Your Focus (Part II)
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 will let us down. Please read In The Zone: Part I first if you haven’t yet!
WHEN to Focus
We need focus when the running gets tough, so it’s best to practice good focus during workouts and harder runs. In long workouts or runs, running is always harder and perceived effort increases as we accumulate fatigue. In these cases, our focus will narrow and as we get further into the workout or run.
It’s not necessary to be really dialed in for easy and slow running, so give free rein to your thoughts! Easy runs are meant to be easy both physically and mentally (in contrast to workouts which are meant to be challenging both physically and mentally).
An exception: Some runners always run too fast on their easy days. These runners will need to be focused even on easy days to ensure the run stays physically easy and their HR doesn’t rise too high.
Break It Up
Maintaining focus for longer intervals and for races is a challenge. The best way to focus is to break up the outing into smaller bits in your mind, even if there are no stopping breaks planned. This is a strategy that the world’s best runners use to get the most out of themselves in races and one that I used myself as a professional athlete.
Breaking up your run could mean very specific steps, or be as simple as “just get to the next intersection” in a road race, or “just take one lap at a time” on the track and repeat, repeat, repeat until the finish line is in sight. Mentally tackle one little bit at a time and stay in the moment.
Practice Your Strategy
We don’t need to be physically in the act of running to practice our focus. Once you have a plan or strategy for your race, review it in your mind. Your plan may be detailed with each little bit specific to a certain part of the race. It may be, as mentioned above, straightforward: one intersection at a time, or one lap at a time. Close your eyes and play through the race as you want it to go - remaining focused to the end. It is very helpful at this point if you are familiar with your route or race course so you can visualize it in your mind. If you find your thoughts wandering during this visualization, simply return to your focus and pick up where your thoughts wandered.
Related: Training Your Mind: Mental Strategies from an Olympian & Coach
Focus in Action
Learning to focus doesn’t mean that your thoughts will never wander, especially in a long race. But good focus means you won’t be constantly bogged down with unproductive thoughts during a hard effort. And when your thoughts wander, you’ll be quick to notice and get back in the zone.
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.