Can techniques to boost confidence in running help with other life goals?
I am really digging the March Runner’s World article – “Mind Games” – about Kara Goucher’s struggle with finding confidence as a runner, and how her work with coach Alberto Salazar and (especially) sports psychologist Dr. Darren Treasure has helped her overcome her doubt of herself. Update: read article here.
I know – she’s run a 4:33.19 mile – what doubt?
Well, some elite runners have a tendency to be Type A perfectionists. So while we would be more than elated to run 1/10th of a mile at their marathon pace, it’s extremely disappointing to them when they don’t meet their goals. Arguably even more disappointing for them, than for us, since they are in the spotlight.
I know she was disappointed in her Boston 2009 performance, but damn, I WANT her body!
So while we cannot relate to her elite level, I know we have all felt doubt in ourselves or been disappointed in a performance at one point in time or another. And that is the point of the article – to read about what worked for her, and apply it to your own personal (running or otherwise) goals.
The article has a section with five tips on how to run “with mind over matter” (and I think these tips can be applied to any goal, except for maybe the fourth one!):
- Worry early, not late – identify your worries early and train to overcome them, focus on your strengths as you get closer to race day*
- Employ a key word – focus on a key word during intense training, then use it during critical moments in a race**
- Embrace your competitors – think about running with others, not against them***
- Enjoy the motion – notice how nice the motion feels, and get it tune with it, so you can relax*
- Define success by your progress – try to get better every day – by comparing to your own personal progress****
Basically, it’s 1: planning ahead, 2: finding a key word that stimulates a response you want, 3: letting your competitors bring out the best in you, 4: being in tune with your body and enjoying it, and 5: judging your progress only by comparison to yourself. Using these techniques should boost confidence in your own personal performance, and train you to perform your best.
Do you think you would use any of these techniques – either for running, another form of exercise, or a personal goal? Do you think they would help boost your confidence?
I do use some of these techniques now, especially the last two. Every run, I try tune in to how my body feels, and modify my form so it feels the most natural. And I also keep track of my progress, so I can look back and see how I’m doing. That is one of the reasons***** I write those long Sunday posts – so I can reflect. Right now, my goal is just to run without injury and I have been doing great! It’s gives me pleasure to see that I am keeping up with running and other physical activity. It does boost my confidence!
There were a few other parts of the article that really spoke to me, so click on “continue reading” if you feel like reading more!
A few parts of the article I would like to comment on:
One of the keys to confidence, many psychologists say, is for runners to recall and trust their training. “The basis of confidence is performance accomplishments,” says Treasure. Past performances can cut both ways, though. Triumphs can boost confidence. But disasters can ride up like ghosts.
How true is that? We all feel great when we meet or exceed a goal, but what about when we don’t? What do we do then? You have to remember to be kind on yourself, access what went wrong, and get up and start over, either with a new or modified goal/plan of attack.
Recovering from injury can be one of the toughest psychological challenges any athlete faces. “Part of it is lack of control over your own body,” says Troesch. “And part of it is the unknown. ‘How permanent is this? Where am I going to be able to go with this injury?’ It’s easy for a runner to fixate on what they used to be able to do, and there’s a lot of fear about not being able to return to their top times.”
Whoa. Some of you may not know, but I suffered what the doctor thinks was a stress fracture this summer, and was sidelined for two months and didn’t get to run the marathon I signed up to run. I struggled so much with the lack of control, but I didn’t even think about the fear of the unknown. It was there, and I felt it, but I didn’t give it time in my head. It just ate away at me, without me giving any mental time to reassuring myself. I didn’t jump into into cross-training, like I should have. I wallowed.
Treasure and Salazar strengthened Goucher’s psychological foundation using a number of established techniques, including affirmations and keywords. “I am a world-class runner. I deserve to be here,” Goucher would tell herself. Affirmations can sound silly, and it takes a certain amount of courage to get over the embarrassment factor. Think of Al Franken’s old Saturday Night Live character, Stuart Smaller: I’m good enough, I’m smart enough, and doggone it, people like me. But here’s what sports psychologists tell you: They work.
I actually do use affirmations, already. When I wake up and feel crappy, I tell myself “today is going to be a good day.” When I am running and am not feeling it, I tell myself, “you can do this – you are a runner.” I encourage using affirmations. Do you use them?
And finally:
“One of the things I work with athletes on is helping them recognize and enjoy the sensation of their bodies in motion,” says Gloria Balague, University of Illinois professor of sports psychology. “Get in touch with that. When you enjoy the feeling of your back in good posture, your arms and legs perfectly in sync, then it’s very hard to be tight.”
And I hate quoting Alanis Morissette in relationship to that, but it ties in perfectly:
I think there is no better way to invite a human being to view their body differently than by inviting them to be an athlete, by revering one’s body as an instrument rather than just an ornament. It’s a really great way to reorient how you see your body so you can see it as this incredible, awe-inspiring machine that you need to fuel well in order for it to function.
Your body is beautiful. Enjoy it. Let it guide you!
*From Gloria Balague, a sports psychologist at the University of Illinois
**From Dr. Darren Treasure
***From sports psychologist Jerry Lynch
****From mental trainer Jeff Troesch
*****Really, it’s NOT to bore you!
Themocracy
I’ve used numbers 2 and 4 a lot in my own running, and they’ve worked well to keep me motivated and push through thoughts of quitting!
I don’t get Runner’s world…YET. So I was really glad to see such a well-written recap of this great article. Thanks 🙂
Are you a runner or interested in running? You will love RW, if so!
They also have their old articles online here (these are February’s)
As you know I’m just coming back from a stress fracture too and it has really jacked with my confidence. Every little twinge of pain I feel I am sure I am getting re-injured. It is a fine line b/c the pain can actually mean you need to back off, but you don’t want to be paranoid. It’s also important to avoid all or nothing thinking as in: “I am injured, I will never be able to run the same way again.”
You’re right. I received my copy of the mag. yesterday and was elated to find out some great tips on eating. I really didn’t know that rice wouldnt serve as a good night before carb.
As for the tips, I really think all 5 can be used to overcome any hurdle in sports or life. Just don’t take them so literally but apply them to your personal situation.
If we really want to motivate our selves, somehow, some way, we find a method that works. Your heart has to be into it.
I think Kara would have given up instead of seeking out people and methods to overcome her demons if she didn’t really have heart.
Dang I need to get cracking on my RW’s! I’m only halfway thru what the Feb issue because I like to hold back and ‘savor the info’.
I definitely use those techniques. Although I don’t usually ‘stay with another runner’ in the final stages of a long race–I usually say to hell with it.
But my success in running was totally unexpected and it did make me stop and realize I was underachieving in other areas of my life.
It is easy to focus on running success and let other areas of life slip! I have done that with my profession, I fear.
Very interesting article! I really like the idea of finding a key word to use when the going gets tough, I can see myself using that. Also, the part about tuning into your body and the movement.. so true. A lot of the time I find that I don’t do this but when I do? Running is so much more enjoyable!
I have been stalking my mailbox the last few days waiting for my copy! RW has great articles, some of them have brought tears to my eyes. And I love the practical advice too.
I was tickled to see that you sorted out the commenting problem and were back on my comments page – thanks!
I really enjoyed the entire issue of the Runners World. It was such a good one this month!
I agree that the last two techniques are a couple of my favorites that I use all the time. Tuning in to see how my body is feeling helps a *lot*, especially on longer runs. And I love recording what my run was like so that I can go back and see what I should work on, if there’s a soreness creeping up that needs some attention, etc. It’s a great tool to have!
Sounds like a great article, I may need to go out and pick up this issue. I use positive affirmations and I really think they work. I ESPECIALLY use them while running- keeps me going.
the “worry early, not late” and having a key word sound like they are pretty effective…i’m a psych major so articles like this are so interesting to me 🙂 thanks for sharing!
this is pretty interesting! i like this. i just got my issues (two together, actually, so i’ll curl up and read this!)
negative pullups: climb like a monkey/jump to top of pull up bar and hold yourself up and lower down slowly. one progression to getting that damn pullups. =D and yes, my dad is CRAZY tall for an asian, right?
Interesting article. My husband just got me a subscription to Runner’s World..but I am still waiting for my first issue. I look forward to reading the article.
Great tips! I definitely do #5 most of the time. I can’t deny that there are times where I feel like, “Okay, I am so slow compared to _______” (basically everyone!) but I try to remember that it is the progress that counts. I love #3 and #4.
You know this sounds strange – but those techniques were some that really helped me in labor with my kids. And they are great for fitness goals as well. Thanks for putting them up.
And yes – I want her body too!!
What a great post! I am all about mind over matter kind of thing; anything that strengthens the mind for that person will in turn strengthen their body/performance.
I think #2 & #4 are great tips for every aspect of my life! I definitely employ a key word when I am trying to get through something rough…when it involves Maya the word is “patience.” 🙂
Great post!
I also loved this article. Kara is a fierce runner and competitor; she is honest with herself and her fans. How can anyone NOT respect that!! I totally do number 5- it is hard not to compare myself to others but I truly do define myself by my own progress.
Very useful summary, thanks. Just recovering from Achilles sprain and going for a run this morning after a week off training and noticing how my confidence has dipped. In under 3 weeks time I will be running the first ever Brighton, UK, marathon but am sure that if I can get my head in shape as well as I have my ankle, I will be just fine on the day. Love the idea of noticing the motion and enjoying it in order to relax!
Oh man! I have a blogger friend who is also recovering from an Achilles sprain and is running Boston soon. Is this your first marathon or just the inaugural for them?
Interesting stuff. As you can see from my recent blog entries, I’ve also been rereading the RW article and applying those techniques.