I recently read an article titled “How
Bad Do You Want It? – A Closer Look at the Mind’s Role in Endurance Sports.” By Matt Fitzgerald on Competitor.com. For quite a while I have been looking into
how much of a role the mind plays into reaching or exceeding our goals in
running. Some people just run for
exercise, or just for fun, with no desire to run fast or break any personal
records. There is absolutely nothing
wrong with that. It doesn’t matter if
you run a 5 minute mile or a 20 minute mile, enjoying yourself and improving
your health is the most important thing.
This post is primarily for people
who challenge themselves to reach that next level. Some of these people need to run fast or they
can’t enjoy the run. If they don’t PR,
they have failed. Some people train hard
and try to PR, but are okay if it doesn’t happen. They still enjoy the adventure and
growth. I fall in the latter
category. I train very hard, sometimes
too hard (just ask my wife), and do set goals for myself. How does my mind play into reaching those
goals though?
The article talks about perceived effort,
or how hard a workout feels. Have you
ever been out on a really hard run or race and thought that you could not last
any longer at the pace you are running? The
article states, “One cannot improve as an endurance athlete except by changing
one’s relationship with perception of effort.”
You can train to your peak perceived potential, but over time, what was
once your fastest pace you could maintain for a specific distance will
change. You have increased your physical
capability. This in turn will also
change how you perceive that effort.
Say you used to run a 11:00 min/mile
pace for 5 miles and it was relatively difficult (say a perceived difficulty of
8 out of 10). As you train, that same
pace might become easier (a 5 out of 10).
You would need to push a pace of 9:30 min/mile to get the same perceived
effort (8 out of 10). If you are pushing
at your peak effort (say a perceived effort of 8-9), your pace will get faster
at that same effort.
Why is this important though? Many athletes are afraid that if they take it
easy when their plan calls for it, they will get slower, or have self-doubt in
their abilities come race time. To reach
your potential, you need to become comfortable with being uncomfortable. I strongly feel (and research backs up this
belief) that you can do way more than your mind can admit. I have found time and time again that my body
wants to quit, but if I can just quiet the voice in my head, I can excel. Sometimes it only takes a minute or two before
the fatigue disappears.
In almost every race I have PR’d, I
had to battle that voice in my head saying that “I can’t go any farther” or “I
need to just slow down for a minute or two to catch my breath.” I battled through and did things that I could
have never imagined.
I use tricks like telling myself
that I will rest in a ¼ mile or I start counting my breathing to keep my mind
off of the fatigue. I like this quote
from Matt Fitzgerald, “It is not possible to succeed at the highest level of
any major endurance sport with a B+ mental game.”
While I am just a weekend warrior, I
totally agree with the premise of the quote. You will never reach your next
goal if you don’t try to push beyond your current perceived potential. What tricks do you use to tackle the voices
in your head?
Credit: Competitor.com - http://running.competitor.com/2016/02/training/how-bad-do-you-want-it_144913#tGwsolXc0Ue8u29w.99
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