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Runners World Articles: Archives Head Games You can get in a workout in just a few minutes. You won't sweat. You won't get tired. In fact, you'll feel better than ever, get faster and enjoy running more than you ever have before. How? If you haven't already guessed, I'm talking about taking a mental jog, the kind you do by closing your eyes and thinking about running. A few minutes of mental training each day, in addition to your regular training, will prepare you for any running challenge, whether it's a race or tough workout. The key phrase here is every day. You must do mental training regularly to make it effective. You won't have to look too hard to find the time. Most mental jogs last just 4 minutes or less. So instead of daydreaming during that morning break, go on a mental run. Or try it during those otherwise boring situations when you're waiting for an appointment, sitting on a plane or train, or standing in a line. What you think about depends on your goals. Below, I offer three mental workouts that you can do to (1) motivate yourself to get out the door, (2) prepare for a race, or (3) boost performance. As you'll see, I believe it's important to end each mental session on a positive note. The motivation booster. The more stress you have in your life, the more self-defeating your thoughts may become. You know how it goes. A hard day at work and a sick kid at home makes you think, "I don't have the time or energy for a run today. As a matter of fact, I never have the time or energy. I donŐt even know why I run. Why did I ever sign up to run that dumb race anyway? I'll never be ready for it!" Such thoughts can be incredibly destructive to your running program. To overcome these motivation drainers, you need to be ready for them. For a mental motivation booster, imagine yourself confronting your most difficult running challenges-from getting out the door to leaving the office on time to surmounting fatigue. Hear yourself think, "I don't feel like it," or, "This isn't my day." Then watch yourself ignore those thoughts, lace up those shoes and get out to run. Feel that surge of confidence and pride that comes with surmounting a challenge. Tell yourself how much you love this endorphin rush, these feelings of peace and renewed energy. Then, when such challenges or thoughts do arise in real life, you'll be ready for them. The race-preparation workout. Running a race in your mind can help you run more confidently in reality. Envision yourself on the day of a race, before you ever get on the starting line. For instance, I imagine myself an hour before the start. I'm eating my energy bar and drinking a cup of coffee. I feel my central nervous system wake up. I see myself walking for 5 minutes, then jogging and walking for 5 more. The gun goes off. Now I'm running the first 2 or 3 miles at a pace somewhat slower than what I could run on that day, planning to speed up later. As you do the same, remember to think about how good you feel when you're running this race. You feel comfortable, energized, in control. Fast-forward to the finish line, when you feel tired but proud-the satisfaction that comes when you've done the best you can do. The performance enhancer. Seeing yourself improve is the first step toward actually getting faster or running longer. Once a week, visualize a tougher workout-those extra 2 miles on your long run, faster splits during speedwork, more climbs up that steep hill-as you progress toward your anticipated goal, whether it's a 20-mile run or a faster 5-K. First, emphasize the positives, such as the accolades and the attitude boost you know you'll get. Toward the end of your mental rehearsal, however, imagine the discomfort and fatigue as much worse than they probably will be. Then see yourself rising to each challenge with ease and confidence. End by remembering past races or workouts where you broke through barriers-when you kept running even though you didn't think you could go on.
From Runner's World, September 1998, p. 34
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