How to Use Mental Focus in Your Running and Racing

Even though your body is doing the work while running and racing, your mind can help you go faster.

Difficulty:

Moderate

Instructions

Things You'll Need

• Running Bras
• Running Clothes
• Running Jackets
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Use self-talk. Talk to yourself about the race or the workout, building confidence that you're ready to go.

2. Think about the course and review your strategy.

3. Avoid letting your mind wander; focus on what you're doing. If random thoughts occur, gently shift your attention back to the moment.

4. Concentrate on your breathing, your pace, the weather and your place compared to other runners.

5. Coach yourself through each section, advising yourself with comments like "relax and flow" and "keep it steady." On uphill stretches, for example, remind yourself to "shorten your stride, lift those knees, pump your arms."

6. Use imagery. Visualize a string between you and the runner in front of you. See yourself winding the string into a ball as you pull closer.

Tips & Warnings

• Use these techniques in practice, even during casual runs. Practicing will make it more automatic.

• Acknowledge your fears and nervousness. This is part of the challenge. After you accept them, try to release them.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.