APRÉS RUN

running coach

My Favorite Mental Tips & Tricks for Running

by

Over the next couple weeks, I have a few posts planned to talk about the mental side of running. As rewarding and enjoyable as our sport can be at its best, it can be equally frustrating and disparaging at its worst. Running demands the best of you – physically, mentally, and emotionally – and I’ve found that while there is so much information out there about the physical (training) side of our sport, most advice about how to work on your mental game tends to be really generalized and nondescript. ‘Be tough’ and ‘just push through’ are not really good or helpful advice for anyone dealing with mental roadblocks. SO, as a certified running coach and B.A. in Psychology, I thought I’d share my own tips and insight.

If you find this post helpful, please give it a share!

Setting yourself up to succeed

First, there are a lot of things you can and should be doing in the months leading up to a goal race. Preparation doesn’t just come from doing the physical work – it also comes from mentally rehearsing, training, and ‘callousing’ your brain.

1. Visualization – The best parts of visualization are that it is FREE, not time-consuming, and can be done any time and anywhere. You can visualize for 5 minutes before going to bed; you can visualize while out on the run; you can visualize in the shower getting ready for work. Visualization is a really powerful tool and ensures that when you’re standing on the starting line of your goal race, it’s not a shock or a surprise, and it’s not your first time doing so. When you’ve already run the race mentally so many times, you’re confident, self-assured, and know exactly what to do at each turn.

I’d advise you to write out a super detailed race plan, from a minute-by-minute of your morning to exactly what pace you plan to go out at, when you plan to speed up or make any moves, what positive self-talk you plan on using when things get tough, and what you plan to do in the final miles. (A good coach will help you do this, as well.) Be as detailed and descriptive as possible, from what you plan on eating for breakfast, to what you plan on wearing, where you’ll do your warm-up, etc. Then, mentally run through each of the steps in your plan, trying to imagine any negative thoughts or fears that may come up along the way and how you plan on combatting them. But mentally ‘seeing’ yourself doing all of these things and executing your plan seamlessly will give you so much less anxiety or uncertainty come race day.

Some “cues” to help you get in visualizing mood: I like watching footage or browsing through pictures of past years’ races (it will give you happy chills), or listening to the same pump-up songs I plan on listening to on race day.

“Before I had it, I closed my eyes and imagined.”

– Kanye West

2. Practice, practice, practice – For me, confidence has always come from practice. Nailing workouts, overcoming obstacles in a training cycle, and going back and ‘beating’ workouts that I used to struggle with are the biggest things that help me to feel ready on race day. Prior to race day, take some time to look back and reflect on your training cycle – the good, bad, and ugly, and what you’re most proud of. Remind yourself of the times you pushed through when you weren’t feeling at 100%, the workouts you did in the rain, heat, cold, or dark, and the very best workouts you’ve done this cycle. Training is cumulative, and you take all of that (plus all your ‘miles in the bank’) with you to the start line.

The power of not giving up

My best advice for racers is to never, ever give up. ESPECIALLY in a long race where there is so much time and so many unknown factors at play. You have no idea what could happen, and if you run long enough, you will truly see it all play out in different race scenarios.

If you’re competing for the win, a spot on the podium, or prize money, you have no idea who is going to drop out, take a wrong turn on the course, or fade in the last couple miles.

If you’re competing for your own personal best, stay engaged in the race even if you’re hurting early and think it may not be your day. Find a way to adjust and get through the early miles, even if it means slowing slightly off goal pace. I tell my athletes: in ANY race (from your worst to your very best), there’s inevitably going to be points you feel good at, and there’s inevitably going to be points you feel bad at. If you feel ‘bad’ early on, maybe your good is coming later. Racing is an ebb and flow, and a range of emotions and feelings. You have to be able to ride through all of it. Even if you’re never able to find that next gear and it really isn’t your day, you know you’re going to be disappointed at the finish if you didn’t fight for it anyway and go down trying.

Getting through tough spots and salvaging a bad race

In a race, there will always be moments that you feel good, and there will always be moments that you feel bad. Sometimes it is just a bit skewed as to which of those sensations you’re experiencing more of. A few of my favorite tips and tricks for pushing through the tougher spots in racing:

1. Focus externally – When things aren’t going well in a race, what’s the first thing most of us do? We go internal and get in our heads. We start overthinking and catastrophizing. The best way to get out of our heads is to focus on something external. It could be the rhythm of your breathing. It could tuning into the race music or the sounds of nature. It could be taking a moment to (mentally) pause and notice the landscape around you, and feel gratitude for getting to run in such a beautiful place. Maybe you make a game out of counting houses, or trash cans, or lampposts.

An external-thinking trick I use with a lot of my runners: in the final miles of a race, I tell them to focus on picking people off one at a time. As soon as you catch one, put your eyes up and decide on your next target. Picking off people and playing this ‘game’ distracts you from how badly you’re hurting at the end of a race. It also ignites your competitive side, and it gives you forward momentum that makes it easy to end up running way faster than you thought you were capable.

2. Think small – The next turn. The next mile marker. The next telephone pole. The next family or friend you know you’re going to see on the course. Find a way to make a long race really small. Tell yourself, “I just have to get there.” Once you get do, do it again.

3. Reset the clock – My college teammates and I made up a mental game to get us through long 10K workouts that seemed impossible on paper. After 4 or 5 or 6 long reps, we would tell ourselves to ‘reset the clock’. That we hadn’t done anything up until this point and were completely fresh. And we only had 1 rep to run. Or 2. Or 3. And we would say, “Ok. Well that seems doable. 2 hill reps on its own is a very easy workout.” It sounds silly, but it works. It’s compartmentalization. The best part? You can reset the clock as many times as you need. Maybe you tell yourself you just have to run ONE mile, and you ‘reset the clock’ every time you hit a new mile marker. After that, again – “Ok. I just have to run ONE mile.”

4. Throw in a few 30-second to 1-minute surges – I’ve used this on many a long run when my legs were feeling dead and I found myself gradually slipping further and further off my goal pace. It can be applied just as well in races, too. When you find yourself either going backwards or having settled into a slower pace that you just can’t seem to get out of, you need to disrupt the trend. Surging will feel impossible, completely shocking to the legs, and like the last thing you could possible want to do. But remind yourself that you can do anything for just 30 seconds to 1 minute. Oftentimes a few short surges is all you need to wake your legs back up and get you back in the game.

5. Find someone to help – My former boss, the Head Cross Country and Track Coach at Michigan State, always told this to his runners. If it’s not your day, find someone who’s struggling, and help make it their day. Giving back is a guaranteed feel-good recipe. It’s always rewarding and something you never regret. But oddly enough, it’s often when we find someone else to help that we end up helping ourselves in kind. Find someone just up ahead of you who looks like they’re struggling, go run with them, encourage them, and tell them you’re going to do this together. Maybe you help them get through 1-2 miles, and you go on to find someone else to help. Don’t be surprised if somewhere along that process you end up finding your own second wind or inner strength.

All About Running & Recovery – What’s Important and What’s Not So Much

by

Stress + rest = growth. That’s the formula for getting better. Most people only focus on the first part and neglect the second part, while some people overemphasize the second part but aren’t doing the day-to-day work they need to do to get better. Hence, recovery can be a very polarizing topic.

What a lot of people focus on today when they talk about recovery: all the ‘tools’ and gadgets they think they need to recover effectively. Cryotherapy chambers, Normatec boots, ice baths, contrast baths, vibrating foam rollers, Theraguns. These things can have a place in your recovery toolbox, but they can only do so much if you’re not aiding your recovery in much larger, more important ways. These things are the so-called ‘2%’ of recovery.

But what is actually going to move the needle the most when it comes to recovery? (AKA, the 98%) Four things: sleep, diet, proper training, and mobility work.

  1. Sleep – If you were to understand all of the incredible processes your body carries out while you’re sleeping, you would never think of sleep as a ‘luxury’ again. Sleep = work. Sleep = training. This is when your body releases human growth hormones and when your muscles are healed and repaired. If you have a lifestyle that prevents you from getting 7-9 hours of uninterrupted sleep per night (whether you have young kids or a job that forces you to work late), your recovery will be impaired and you should make sure you’re adjusting your training appropriately. See #3.
  2. Diet – Food = fuel, and food heals. With running, you get what you give. If you’re putting a ton of refined, processed, and nutrient-poor food into your body, OR if you’re undereating and in an energy deficit, your body isn’t going to be able to perform optimally. On this blog I share lots of whole-food, anti-inflammatory recipes that support your training and help your body recover and adapt to training naturally. The body is amazingly sophisticated and complex. It is really terrific at healing itself naturally, IF you give it the tools (sleep + plentiful, varied, and nutritious food) it needs. But shortchange any of these things and watch your recovery become impaired.
  3. Proper training – Every body is different, and every body responds differently to training. We know this already, right? But how about how everyone’s lifestyle is different? I wish I could record the number of conversations I have with my athletes about why can’t they run x miles per week, or how come they’re not already running 20 milers every weekend? It would at least make people feel less alone and crazy. With the prevalence of social media (and the rise of the ‘Instagram running community’), we’re now getting a ton of data about what everyone from world-record marathoners to sub-3:00 ‘local elites’ are doing on a daily basis. If you want to break 3:00 like the woman you follow on Instagram, shouldn’t you be doing the same training she is? No. Because you don’t know what her ‘behind the scenes’ lifestyle looks like (Instagram doesn’t show everything), or her training history, or injury history. Maybe she’s able to get 8-10 hours of sleep a night, and that’s just not possible for you. Maybe she’s actually training unsustainably and is a month away from a year-long series of stress fractures. You have no idea. Training SMART and in a way that is right for YOU is a huge way we can prevent injury. What does this mean? Taking the proper number of rest days that allow you to recover effectively, building your mileage and intensity gradually, and proactively adjusting the plan when unexpected aches and pains creep up. Most people struggle to do this on their own, which is why hiring a coach can be so helpful.
  4. Mobility work – Research has shown runners don’t necessarily need to be flexible and loose all the time to run fast and prevent injury. In fact, some stiffness in the muscle actually helps you perform better, and overstretched muscles might be just as prone to injury as overly tight muscles. Therefore, instead of trying to learn the splits or achieve an impressive level of hamstring flexibility, we just want to make sure the muscles have adequate mobility and can go through proper range-of-motion. What impairs mobility and range of motion? Sitting all day. Also spending hours per week moving in the same plane of motion (AKA run training). Also hard workouts – which create adhesions and microscopic tears in your muscles. If you run and then immediately jump in the shower, get in your car, or sit on the couch, you’re letting everything tighten right up. You want to spend at least 5 minutes doing some kind of mobility drills or range-of-motion exercises to jumpstart the natural recovery process and prevent harmful stiffness and tightness from building up.

The ‘extras’ or ‘2%’ — ice baths, epsom salt baths, contrast baths, cryotherapy, compression socks, Normatec boots, and all the recovery gadgets (Theraguns, vibrating foam rollers, Roll Recovery wheels) are AWESOME and great to have. I personally use several of these and have found they work really well for me and many of my athletes. BUT, it’s all about giving them their proper time and place. If you’re religious about your post-workout ice baths but skipping meals or not sleeping, you’re wasting your time. Also, your Normatec boots can help you feel better and maybe less sore from big workouts, but they’re not going to be what gives you the big PR you’re looking for. SMART, hard training does that. And giving your body the ‘big’ tools it needs to recover properly.

Bonus: For those who love their recovery gadgets and are afraid of being sore, there might be such a thing as ‘recovery addiction.’ Steve Magness has wrote about this really well and in-depth. Check out his blog post here.

What are your thoughts on run training and recovery? For those who have been running for a long time, what are the biggest recovery lessons you’ve learned, and what has made the biggest differences for you personally?

How I Became a Morning Runner + How to Build Effective Habits

by

Good things about being an adult: Your own house, your own rules. You make your own money. You can drink wine whenever you want.

Bad things about being an adult: More responsibilities. Less time. Less tolerance for drinking as much wine as you want…

Being an adult runner means you’re choosing to make running a priority when you have a million other things you could be doing instead. The laundry won’t do itself,  the dishes aren’t going to get washed on their own, kids (if you have them) need constant attention. But still, you carve an hour or two out of each day for something that others might consider “frivolous” and “unimportant” — because it’s important to YOU.

The biggest way I’ve been able to carve out time to running, which is important to me, is to switch to morning workouts.

Why I switched to running in the morning:

  • The morning is my time. Getting it done first thing, before the day has started, gives me the least chance of interruptions, distractions, or things “coming up” at the last minute.
  • Running in the morning gives me more energy and makes me less stressed for the day ahead. I notice a HUGE difference in my energy levels, concentration, and mood on mornings I run, vs. mornings I don’t. I am a much happier, nicer, and more productive person with a boost of endorphins — and also just having invested time in ME before I’ve had a chance to give to anyone else.
  • Running in the morning helps me make better decisions later in the day. When your first choice of the day is a good one, it creates positive momentum for the rest of the day. When I run first thing in the morning, I am more motivated to make a healthy breakfast, keep my house clean, be more ambitious and proactive at work. And even if nothing else goes well that day, I can take comfort in knowing I did at least one good thing.

My best tips for becoming a morning runner:

  1. Success happens the night before. When you run early in the morning, you set yourself up for success or failure by what you do and don’t do the night before. The night before I always lay out everything I need to get out the door — from my Garmin, to my phone pouch, to my house keys, full outfit, socks, and sneakers. I put everything in my bathroom so I don’t wake my fiancé as I’m stumbling around getting dressed. When I wake up, I don’t have to think about anything — I’m just on autopilot.
  2. Set your alarm on the other side of the room. This helps eliminate the delirious snooze hit. Once you get up to turn off your alarm, you’re already out of bed (the hardest part!).
  3. Get enough sleep the night before. Obvious — yes. But it can be a struggle getting to bed at the time you need to in order to wake up early. Especially initially. Here is my best tip for making that happen: Almost everyone has a smart phone today — and your smartphone has alarm apps! Use them to their full potential! Think about what an alarm does — it disrupts you from your current state. I like to set a couple of alarms the night before (on auto-repeat for each weeknight, so that there’s no excuses) as check-ins for where I should be in my nightly routine. It’s a great way to pull yourself off the couch if you’re struggling to get up and get moving. And it’s a great way to pull yourself away from any task you’re in the middle of. I usually set one alarm to start my “wind down” routine at night (AKA, disconnect from social media, or finish doing the dishes, and start getting ready for the next day). Then, I’ll set an alarm at the time I actually want to be in bed by. That’s my hard stop. Lights out.
  4. Halfway dressed, and you’re halfway there. A tip I had heard when I first started experimenting with morning running was to wear your workout clothes to bed. To me, sleeping in a tight sports bra is very uncomfortable. And I do love wearing real pajamas. So I compromise. I’ll wear my running bottoms to bed, and a comfy pajama top. It’s only one less step I have to do in the morning, but oddly, having that one layer already on seems to make such a difference.
  5. Build a practice. Create a routine, and cues. Take inspiration from yogis who don’t call their yoga a “workout routine”, but rather a “practice.” Develop a morning routine that can become your own form of practice. Once you go through a routine enough, it almost becomes meditative. You should have a super specific item-by-item list of what each step in your routine looks like. This takes a little work upfront, but the payoff is always having a plan and never having to wonder what you need to do next to get yourself out the door. Throughout your routine, set external “cues” for yourself — which are key for building habits. The act of brewing your coffee. Lacing up your shoes after putting on your clothes. Maybe you read the newspaper, or a book, while you drink your coffee. Maybe you spend a few minutes jotting down your goals for the day. All of these are tangible experiences that, once repeated day in and day out, will signal to your brain that it’s time to go running.
  6. Consistency is everything. Nothing works unless you’re consistent with it. The same thing goes with building habits. If you fall off the wagon, get right back on it the next day. No guilt. No overthinking. No deep-seated feelings of anger or shame. Don’t allow yourself to get into the mindset that you need to wait until next Monday, or next month, or the start of the next year, to “start over”. There is no starting over, really. Keep putting in the work, forcing consistency when necessary, and know that over time it will become so ingrained that not running in the morning will feel like forgetting to brush your teeth!