Sometimes we are very strong physically, but very weak mentally.
When we run, I've always thought that there is a mental duel. On one side, there is an angel and on the other, a demon. The demon tells you: " Why did I come? Fake an injury and go to the migueria to eat, let's stop for water, let's walk, don't finish the race..."
And the angel who supports you, telling you: " Come on Diego, you are very trained, you are strong, there is less and less time left, you have already crowned..."
In endurance sports, such as running, we have to learn to live with these two companies.
Several psychological studies have sought to better understand the behavior of the mind in long-distance races.
None of them have managed to specifically correlate why a runner with the same conditions as another achieves better results, especially in long-distance races, thanks to the power of his mind.
The answer is not simple, but it is clear that the mind plays a leading role in the final results we achieve in races.
An example of this is, why in a race when we see a runner we know who is falling behind, it motivates us to catch up with him and generally with that positive mentality we achieve it?
The mental training we achieve is very important, so important that when making a race plan for a marathon, we have to know how we are going to handle the crises that arise when the dreaded wall arrives.
I have run three marathons, and from a physical point of view I have always felt that I have trained well, but at certain moments of the race the mental part has always been difficult for me and has taught me many lessons.
In long-distance races, the mental aspect is sometimes not trained or valued, but the head is essential to achieve your goal or finish the race.
There are several mental focus techniques, all of which are valuable. In this article I will tell you about some that may be useful:
TRAIN THE MIND
To have a powerful mindset during the race, you have to prepare it beforehand. It's the same as doing series on a track. It requires a lot of work, but the results are noticeable.
As for training tips, it is advisable to start running several races before an important race, this will make your mind more prepared for what we want to subject it to. Only runners who dare to have great failures end up having great successes.
You can also train your dog by subjecting it to continuous running rhythms that make it work hard to achieve the goal. And if these tasks are difficult for you, try joining a group, it helps a lot mentally.
ABANDON THE RACES
I have never given up a race out of frustration. In my first marathon, with 8 kilometers to go, I vomited three times. I never thought about giving up. When faced with the dreaded obstacle of the wall, I found the strength and the legs to finish.
You should never give up on a race, even if you feel really bad. Finally, walk or jog very slowly, but remember that the frustration that comes from giving up on a race is so great that it takes years for you to continue regretting that moment.
You always have to finish races, sometimes what a clock says should not define you as an athlete.
POSITIVISM
I have always thought that positivism is the key to having a powerful mind, since it is impossible to achieve a goal if we do not trust ourselves.
To do this, we must initially set achievable goals, look back at our entire history so that we can see and value everything we have trained for and achieved, and in races, always focus on positive things, which can be memories, people who motivate us, putting on a medal, giving a hug to that person waiting for us at the finish line.
The idea is that each one looks for tools such as images, stories, memories that motivate us in that moment of weakness to continue forward.
KM TECHNIQUE
One way to push your mind is to work on races in pieces. For example, last year, when I ran a half marathon on a 3km circuit, I counted the laps and mentally reinforced myself that I had less to go, each lap was a race for me.
The idea is to concentrate on finishing the km that we are at the established pace, as if that were the only goal, and when we achieve it, set ourselves the goal of trying another one again, and so we move forward, and without realizing it we will reach the easier goal.
Practice all these mental focus techniques, and you will see real improvements in your times, “success happens when your dreams are bigger than your excuses.”
The key is to be positive, think that the main reason for running is to have a good time, enjoy it.
Practice these tricks and look for more that fit your personality, creativity to overcome bad thoughts makes a great athlete.
Finally, I'm going to quote some quotes from the great Eliud Kipchoge, which would be a success if any of us printed them on a t-shirt and didn't wear them in training or the days before a race:
- “If you want to succeed on race day, you must fuel your conviction every day in practice.”
- “If I trust my training, my mind will be more relaxed on race day. To calm myself down and focus, I think about what I have been doing all the months leading up to the race. Then, I feel confident in the plan.”
- “When you feel pain, try to forget about it. The only way to do that is to smile, be happy and enjoy running.”
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By: ORTEMAN10