Mental Conditioning

Training the Muscle Between Your Ears

by Lauren Jawno

Toronto, September 29, 2008
(reproduced with permission from iRun Magazine - Great River Media Inc. www.irunnation.com)

Race day is fast approaching and you've done your homework. You've put in the miles and training, plus you've been meticulously watching your nutritional intake.

But have you done the mental preparation necessary to ensure your best performance?

Research shows that a change in an athlete's mental state, consciously or unconsciously, results in a change in their physical state. So, as you get better as an athlete, it becomes harder and harder to improve your performance on physical talent alone and success becomes increasingly dependent on mental toughness.

Lauren Jawno's mental training advice in the October issue of iRun magazine

But where do you begin when it comes to mental conditioning? First of all, think of it as an essential element to your overall regime; as you begin your physical training and preparation, you should also be starting your mental training. Here are some strategies and tips that will help you to build your confidence and mental strength:

The Build-up: Weeks before the Race

• Have a strong mental game plan. Remember that how you practise is how you will race, so arrive at every training session with a positive outlook and attitude. Being positive in practise will allow you to relax and perform better, which in the long run will result in physical improvement. You alone decide your mood; when you arrive to train make the choice to be positive and optimistic.
• Monitor your self-talk. What we say to ourselves and the little conversations we have with ourselves become self-fulfilling prophecies. So instead of thinking "my legs feel like lead going up this hill," try saying something like "my legs are strong and powerful."
• Use affirmations to drive your self-talk and success. These affirmations must be honest and positive. A great example is, "I have done all the work to be successful" versus "I am the best runner here today."
• Have frequent, mental rehearsals of your race. Close your eyes and imagine your best performance ever. Think about what you are wearing, what the weather is like and how you are feeling. Imagine your posture, your breathing and see yourself finishing strong and happy.

Crunch Time: One Week before the Race

This is the most crucial time for mental preparation. At this point, the physical training, the nutrition and the race plan is done. Many coaches consider the actual race to be 90 per cent mental effort and 10 per cent physical effort.

• Review your training. When you reflect on all the training and work you have done, it will stir up confidence and settle nerves. Always visualize success and continue doing your mental rehearsals every day.
• If possible, drive the course. If you are not able to do this, try and speak to people who have run the course before.
• Visualize yourself running the course with ease and strength. Imagine all the people, feel the excitement and tension, hear the gun go off and then focus on breathing deeply and notice how this calms you down. See yourself in control, on pace and feeling strong. Think about how you want to feel. Many runners think that they need to be all pumped up just before a race, but this can be exhausting. The more relaxed you feel, the better you will perform.

• Do what works for you.The day before the race, do what has worked for you in the past in terms of mental preparation. Some people like to relax with friends, some like quiet time. Others may find music very motivating, or watching inspiring movies like Chariots of Fire.

• Ask yourself, "Why am I doing this?" Know your true reason for participating in this race, as this is something you will draw on if the going gets tough.

On Your Mark: Race day has arrived

• Rehearse your race during warm-up. Imagine yourself running smoothly, feeling strong and crossing the finish line.
• Focus on what you can control. During the race, focus on your pace, your breathing and your stride. This will help keep you relaxed and focused. Focusing on negative aspects - the wind, for example - will not help in any positive way.
• Remember you are not alone. There are thousands of other runners out there going through the same things you are.
• Do your best. Regardless of what happens, commit to compete at your best on that given day. Anything can happen, but know that whatever it is, you will do your best under the circumstances.
• Connect to the cause. Finally, remember why you are doing this and feel the connection to that cause, whatever it may be, and use this to push you forward.

What we learn and experience in sports overflows into our lives in general. So the more conscious we become of our thoughts and self-talk in sports, the more we'll do it in our daily lives. That gives us a life-skill of mental toughness that will elevate us in every aspect of our lives.

Lauren Jawno works with all levels of athletes, helping them overcome life's biggest challenges and achieve total health through fitness, nutrition and personal coaching. Lauren is a Registered Personal Trainer, a Nutritionist and Professional Speaker. She runs a thriving Toronto-based practice.

iRun for the physical and mental challenge, and for the strength it gives me.