Training Your Mind (Part I): Mental Strategies from an Olympian & Coach

We train our bodies to find out what we’re capable of, but very often we neglect to train our mind. A lack of mental readiness can actually prevent you from reaching your goal! Distraction, doubt, surprise, anxiety, fatigue, uncertainty and excitement - these can all get in the way.

Here are some practical strategies to help you mentally prepare to perform to your potential in your next race.

(I have so much to say that I had to split this article into 2 parts.)

1) Become your Own Biggest Fan

I’m not talking about cockiness or pride. I’m talking about CONFIDENCE. This is step 1 on my list because I have experienced first hand the life-changing power of developing my self-confidence.

If someone asked how you want to improve in your training or racing, what would you say? Maybe “I know I need to increase my mileage” or “I should be stretching more” or “I always fade at the end.” The possibilities are endless!

Now what would be your answer if someone asked you what are your greatest strengths in running, training, and racing? What do you do consistently well? Would your strengths list be as long as your “needs improvement “ list?

The first step to great confidence is understanding your strengths and internalizing them. Take some time to write down your successes DAILY until you’ve developed the habit of recognizing everything you’re already doing well. Embracing your strengths will lift your perspective and give you a positive outlook even as you continue to work toward the areas you’d like to improve. 

2) Keep a Training Log

A Detailed Training Log

Shaded for privacy - valuable data and history from a current client of mine!

We all struggle with doubt sometimes. A training log is hard evidence of the work you are doing to reach your goals. You can go back and reflect on the progress and how far you’ve come. The training log is also a great place to jot down the things you did successfully in a workout or run or even an off day as suggested in #1. It might be as simple as giving yourself credit for actually using your foam roller! Finally, the training log is your insight for making a race plan and setting realistic goals and expectations. (more on the race plan in Part II)

3) Reframe How You Speak (& Think) About Yourself

Everyone makes mistakes. No one is immune to bad races and we all struggle. And while it’s important to learn and grow from our failures, we need to be intentional about the way we discuss these situations and how we describe ourselves. Avoid speaking about yourself in terms like “I’m just not fast” or “I’m not very tough” or “I always mess up my pacing.” Statements like this can become self-fulfilling prophecies. Instead try to adopt different phrasing that puts the focus on what you’re doing to improve. For example “I’m working on my speed” or “I’m learning to push myself harder.” Or “Next time I’m going to start conservatively and stick to my race plan.”

4) Redefine How You View Yourself

I am tough & determined

See yourself in your best light and do not let mistakes, bad races or struggles change your view of yourself. Leading up to a big event or goal race, spend some time reflecting and reliving your best races or workouts. If you have any photos or video from those events pull them out and reminisce. If you keep a training log, look back at your entries from those great days. Remember all the things you did right and specifically how you felt. Remind yourself how well you’ve done in the past and that you can do it again. 

5) Shift Your Focus

Stop worrying about that one awful workout you dropped out of, or that week of training you missed when you were sick. When it comes to training, the goal is not perfection. The goal is consistency. Everyone has bad workouts sometimes, but even a bad workout is still a workout in the bank! Furthermore, running is hard on the body and little aches and pains come up. Illness happens. I am constantly making adjustments for my clients because life happens. An experienced training partner or coach can help you take an objective look at your preparation. As long as you’re consistently doing the work with appropriate effort (hard when it needs to be) then there’s no need to worry about occasional failed workout or missed training days. Focus on the training you have done over the course of weeks, months and even years and bring those thoughts with you to the start line.

(To Be Continued!)

Want to read about the other 4 strategies? Training Your Mind Part II is now live!