Mental Toughness Strategies

What if, What if, What if.

Train Your Brain Like You Train Your Body

Have you ever struggled during a run? Well, if you have ever pushed yourself to see what you are capable of in a fiery 5k or the slow burn of a marathon or ultra, you know what I am talking about!

That proverbial “monkey” jumps on your back and the mind starts telling you: I am going to die! It will tell you anything to get you to slow down, to stop that uncomfortable feeling and get cozy again.

Have you ever wondered how in the heck runners are able to sprint to the finish line after what looked like a train wreck a mile before? You get my point.

So, do we have to listen?

The answer is No…. most of the time!

However, just like we train our bodies hard to adapt and grow stronger, so too can we train our minds to get through the suffering and discomfort of exploring our limits- in running races and in life.

After all my babbling below- I have techniques you can practice over and over during your hard training runs. So, when that moment of despair hits- you can respond in control!

That’s what we want- control and structure. Once we understand what is happening in our brains and body, we can better read the nuances of its language and respond how WE WANT.

Even if we don’t respond the way we truly want, at least we are getting closer by sheer practice, every time we put ourselves in a safe, threatening situation.

We can all relate to making excuses to protect ourselves. It’s human instinct to protect ourselves. Say, we don’t do so well on that ACT test, or at that last Cross Country Meet, or turn down that invite to that trip, we say “well I didn't really study or I didn't really train, or I just don’t have the time, so that's why-blah blah blah…This is our safety story to protect our egos. We can always find an excuse. But, if we really want something, we have to get mentally tough.

Truth 1: As soon as we can let go of the ego and allow ourselves to push out of our comfort zones AND sometimes fall short of our expectations while in public-in front of other animals- we will never explore our true potential.

Our brain likes to keep us SAFE! My brain loves cozy blankets, hot chocolate, and insightful literature. These are all my safety mechanisms. But, I certainly can't stay here all day every day - it would take the joy out of the safety zone anyways!

Our brain just doesn’t like uncertainty; it likes homeostasis and structure. AND, this is GREAT, but if we seek growth, evolution, or possibility then we now can open up the gifts of real joy, appreciation, and serenity.

To feel this, you need moments of SAFE uncertainty to grow any stronger-physically, mentally, emotionally, socially, financially - hey where's the wheel of wellness (Sorry, former health teacher- ha). Think- performing on a tightrope with a net right underneath you! The higher the stakes, the more confidence gained.

Truth 2: The scary truth is you are so much more capable than you will allow yourself to be- you are getting in your own way.

The fact that I CAN, that I am CAPABLE of achieving something is more terrifying than “I cant” because the former means I CHOSE not to take the journey, to give less effort, to stop, to quit, simply out of FEAR.

Fear that maybe I won't be able to do what my brain expects or “thinks” I should be able to do” …Wowza! That stings but what a challenging fun place to explore! This is MY PLAYGROUND not my Inferno!

Because you can't do it YET. And it takes TIME!

Maybe you are just giving way too much value to one moment that has a lot of variables attached like how much sleep did you get, how are you mentally and emotionally at this time, what other life responsibilities are you balancing.

Take the value away from this ONE moment. Start exploring lots and lots and lots of moments.

Sheer statistics and experience tell us some will work out for you!

And once you break through and get some confidence and belief in yourself, more and more and more achievement will follow, I promise!

There is no instant gratification in anything worth doing- yah sometimes we get lucky, but that is flimsy and doesn't last- you need to love yourself enough to keep showing up and allowing yourself to start exploring yourself; get good at trying your hardest and falling short-not quit, but falling short of your expectation- and one day you’ll fly!

You can't do it YET YET YET. You want to get a better score on the ACT- start studying and retake that test over and over. You want to run faster in a race, start practicing and race over and over. You want to take that trip, start small by camping in the backyard, save money, build up your vacation days and do it over and over.

Obviously, pain is not something you want to run through, but suffering in prescribed, small yet progressive doses- well that is a different animal and should be a part of your training if you seek to explore your limits.

Lets be clear too, when you are a runner who trains and races consistently, you also know that running is not all suffering, in fact, most of our running feels good- really really really GOOD!

To get more clear, when we know HOW and WHAT to practice in dealing with the small number of sessions that require suffering, running becomes easier and easier and soon enough you feel you are flying!

So, how can we learn to deal with those suffering moments during a big race or workout?

First, let's get REAL-myself included, most elite athletes - from record holders to Olympic medalists have felt nervous and have lost races. They have also told us stories where they experienced the same doubt, anxieties, and insecurities that ALL of us experience. The difference is they have been coached how to manage and channel these feelings to work for them and not against.

But, you have to learn, to visualize, and to practice these strategies in your training and racing, leading up to a “big” race.

The more you toe the line and practice, the stronger that mental muscle becomes. It makes sense right? When you flex any muscle over and over with higher and higher stakes, the stronger that muscle becomes.

So, let's get some perspective and share some tools that have worked for me. The first thing I had to realize was this ( I heard it on a podcast lol) and wow-did I soar after this epiphany.

There is nothing wrong with you; WHAT! I thought I was the only one! Nope.you are not unique with dealing with anxiety or uncertainty before a test, a workout or race; even the best athletes like Simone Biles, Michael Phelps, and EVERYONE EVER can admit they feel like falling in a dark hole before a high stakes performance or race.

It’s human- our brain is saying, “Oh my gosh- back up, back up, back up DANGER- I am about to go public and suffer and hey, I might fail and embarrass myself, let's go hide!!!!!”

I distinctly remember one of my first marathons I actually raced subsequently hitting a the wall at mile 20 -quads screaming at me for 6 miles-and seriously thinking I wanted to trip and fall so I could have an excuse to end the suffering - goodness gracious! I wanted to injure myself..lol This is crazy to me now that I have tools to deal with this, but back then, it seemed like a great option.

So let's here the strategies:

Frame your anxiety: No running race or big performance is life or death.

My brain is telling me that I am in a potentially threatening situation as if we are being hunted down in the wilderness by a starving animal- but in reality, I am running around in circles at a local park for a cross country race. I am not going to die. There is life going on around me that does not care about this race. Plus, I can race again and again and again. There is never a “this is it'' defining moment in your sports career- there is life after running- like more chances to run!

Relax, clam down, focus, and frame it.

Anxiety comes from uncertainty and we blow that up to make things waaaaayyyy bigger than they actually are. The reality is my coach, my family and my friends are still going to love me just the same- no matter what happens. Take the power away from that ONE moment.

No matter what YOU DECIDE: You are ok, safe, and loved no matter what. You chose the best for YOU! And if later you realize you “gave in” when you shouldn't have, then great- you can go back and explore again!

Accept it. Name It. Understand it.

So How Do You Deal With That Negative Chatter in Your Head?

Learn and accept the language of the body. Does the body speak Spanish, German, English - No Ma’am!

The body SPEAKS FEELINGS.

Feelings ARE REAL and YES YES, they should be felt and processed; BUT, they are not always facts - feelings are sending us a message so we can make a decision on how to best deal with what's going on internally.

So as an athlete, if the suffering comes, we are IN CONTROL and we can decide if we are going over the proverbial edge and need to pull up a bit or if we just need to acknowledge that yes we are uncomfortable but we know we are safe and ok to push through boundaries.

One of the most memorable breakthrough performances I had was my freshman year track in high school. I really wanted to beat the star 2 miler senior in the county and run fast! I was ready and with 600m to go, I heard my pops yell to me, “Do you want it? Do you want it?” At that moment I spruced up, and I answered Yes- then, I got tall and I blew past my competitor with ease and a smile. After that, I was on a higher level of performance. All I had to do was DECIDE that I wanted to win and that to do that, I would have to make the decision if I REALLY WANTED IT OR NOT.

When in Despair, Ask Self: DO YOU REALLY WANT IT?

This brings me to one of my favorite techniques: Dissociation.

This means talking to self in second or third person. When I start to feel scared or uncomfortable in a workout or race, I often address myself out loud as “baby.” I know this sounds silly, but by talking out loud to myself in a gentle way, I show myself care and love and this sends the message that I am NOT ALONE- I am safe and that I can TRUST myself through this difficult moment in a race that is very temporary.

I can also accept the NEGATIVE NANCY voice in my head, and DECIDE (I am in control, remember) whether or not I want to listen to NANCY or not. Shut up Nancy! You’ll get your blanket and hot chocolate after this race!

So when suffering comes, I name her Nancy, and I actually greet her kindly say hello! Then Shut up! Accept her presence as temporary, and carry on.

The next technique I use is thinking about something I really want after the race to motivate me AND to release happy chemicals in my brain like dopamine which quell pain and suffering. I wait to think about this “thing” until I really am in a crisis or hard spot in a race. Then, I really marinate my brain in the excitement of this “thing” , what it will feel like, look like, or taste like. Doing this not only distracts me from my pain, but it also dulls it with those anticipation chemicals the brain produces.

What is your “thing” or “reward” you will get after the race? Don’t think about it too much until you need to during a tough spot in a race. By the way, my “thing” changes- sometimes it's as simple as my favorite coffee, a pair of fun running shorts I've held off buying, or an event like a concert with friends later that night!

Remember, don’t play in your head with that thing until you need it during a tough time in a key workout or race. I’m totally buying those Chocolate Milk shorts from chickenlegs.com after my 800 session tomorrow-ha!

Compete As Part Of A Community

When you line up with your teammates and competitors, you view them with gratitude. You are not alone. They will feel the same feelings you do - some mask it better than others. These are “our” people. Use the power of the community coming together- even your competition- to your advantage. Wish them well, and use that to level up in your own performance. Do not cower, step up and see what each has for that day. Do not attach any VALUE to a time or place; you are still valuable win or lose.

Compete for the love of pushing yourself and doing it with others alongside of you. What a gift!

Remember Better Together

Consider Chunking the effort or the race.

Have you ever felt so overwhelmed by the upcoming task that you feel immobilized? Well, maybe this technique will work. Ryan Hall wrote a book on it! Run the mile you are in. Translation. Don’t think about the interval or mile you completed (whether it was judged as fantastic or or horrible in your mind), AND don’t worry about how you will get through the next interval or mile or chunk of the workout.

Be in each chunk- one at a time. When your mind goes berserk about how tired you SHOULD be from running 3 mile repeats or 3 sets of squats and how freaked out you are that you still have a mile left or a set left, calm down and stay in the work. Don’t let your mind wander- FOCUS! One rep, interval, mile, race, season, year, goal at a time. Look back and see your track record, you've done a lot in your life. Can you imagine looking at it all on a “To Do” list? You'd faint ha! One baby step IS A step in the right direction, any progress is progress.

Stay in the mile you are in!

Another strategy I use is dedicating miles to important or inspirational people in my life. And, when it gets hard, I really think about my love and inspiration for this person and it distracts me, inspires me, and makes me feel safe in knowing I can see or reach out to this person after the race- even if in prayer. I sort of dedicate the hard effort I am giving to this loved one or role model.

Dedicate each interval or mile to someone special.

Words are so powerful. I mean history has shown how words can move people towards peace, justice, and unfortunately violence and genocide. So, how we speak to others and ourselves is very important.

Have power words or mantras prepared to say over and over in your head when the tough comes. This can distract your mind while also feeding your belief and confidence in yourself: Strong! I Belong here! Masterpiece! Relax and Drive, Relax and Drive over and over until I BELIEVE IT! I won't stop until I believe!

Repeat YOUR Chosen Power words and Mantras.

Speaking of repeating to disassociate, counting has worked well to distract and focus me on the task at hand. Count backwards- or repeat 1-10 over and over until the wave of suffering goes away - it will too; how do you think people run 100, 200 mile races?

Ride the Pain Wave By Counting Your Way to Feeling Good Again.

Reflection after a hard workout, long run, or race, I ALWAYS take a few minutes along to relish in the effort I gave. Sometimes, as I conceptualize what I just did, a tear of gratefulness and joy will come to me - filling me with pride in myself and how I showed up and gave my best -no matter the result. I always do this- even if the results were not what I wanted and I make myself think about what I am proud of that day. There is always something I can be proud of- showing up; taking a risk; pushing through just a lousy day- or for feeling like superwoman and still pushing and enjoying the experience.

Reflect and Relish in all Your Focused, Hard Efforts.

Understanding WHY you are doing something is a must. You must have a big picture goal that gives you intrinsic motivation. You can’t rely on wanting to impress the world, wanting a better body or making your family happy to get you to the next level in sport. You really have to love it and have a passion for devouring your goal. So, when it gets tough and you want to quit- you can turn inside for your motivation and strength. Inner strength just can't be matched. My Why is to keep having adventures and pushing myself to higher levels of sport amongst other cool, smart, KIND people. There’s a lot of people like this in the running community- so I like it here!

Know Your WHY. Make it Intrinsic.

Expect Challenges and figure out how you will react calmly to them.

Running late? Take a breath and don’t freak out and waste your precious energy on something you can't control. Breathe and calm down. Shoe comes untied? Stop to the side to calmly tie it and continue without thinking your whole race and day are doomed. Missed that last fuel table? Laugh, Move on! Get ready for the next one instead of doomsday! This stuff is going to happen- it's part of the fun. Go with it and be light! There will always be problems. Always someone to blame. Take responsibility and just laugh and move forward! I’ve gone the wrong way several times in a race throughout the years, I’ve forgotten my spikes, worn the wrong shorts, and even once forgot to register- ha! I have more embarrassing stories, but you’d have to know me better before I reveal..lol

Laugh At The Problems That ARE Inevitable.

These are my go-tos Mental Toughness strategies, and I hope you can find a few to practice at practice and races over and over until you level up. I’d like to help you also to distinguish the Difference Between Suffer and Pain.

I am easily able to distinguish between suffering and pain like from an injury. I know my body enough to tell if this is an ache from the training run I did yesterday or if this an injury that could potentially keep me out of running for months. So, we can talk back to “Nancy” by accepting her, understanding her and what she is saying to us, and being in control to decide whether we want to push through the ache or stop because we are causing further damage.

Suffer is an internal feeling-not a sharp pain that is an injury. Deal with either through an HONEST assessment of whether it's best for YOU to accept it, push through it, talk back to it, or give in to it -because that's the right thing to do sometimes too! You only have to answer to YOU!

Start exploring your limits and failing: Get good at trying your hardest and falling short and one day you’ll fly! Learn the nuance of language that the body is sending. Now, we can explore these feelings as we push the pace rather than running out of fear of failure.

Coach Jackie Pirtle-Hall

#runningnerd!