1. Breathing
During a workout, you may notice how your breath rate increase quickly initially as your body responds to the need for more oxygen. However, once your pace is established, your breathing will level off, as you are able to sustain a certain level of effort for the remainder of your workout. While many people breathe shallowly into their chest and shoulders, the most efficient way to breathe is actually into the rib cage and middle back, as this is where the most oxygen exchange occurs. Because ribcage, or diaphragmatic breathing is not natural for many of us, it requires conscious effort to breathe this way, making it an excellent thing to focus on during a run. For example, as you set out for your next run, focus on breathing in through your nose and out through your mouth. Not only is this type of breathing more efficient, this pattern also gives you something to concentrate on, especially during a challenging workout.
2. Positive Self-Talk
Some days, you may feel light as a feather and a long, hard run actually feels effortless, while on other days, it is all you can do to get your shoes on and get out the door. Positive self-talk is a great tool to help get you started (and keep you going) when every step feels harder than the last. Engaging in positive self-talk can be anything that motivates you, such as repeating a mantra that resonates with you.
3. Imagery
Sports psychologists have done numerous studies on how visualization enhances athletic performance. Researchers theorize that visualization enhances mental focus and relaxation during running. Because running can be so challenging, often what separates the good from the great runners is mental conditioning. Runners can choose to focus on anything from imagining running in their favorite place to crossing the finish line in first place. You should try to make your images as clear as possible, incorporating all senses, and rehearse your image even when you are not training.
4. Dissociation
Many people choose to focus on something other than running during their workouts. This can include chatting with a friend on your run, listening to music or just letting your mind wander and daydream. Although all of these ideas are good techniques to help you dissociate from your run, sometimes it is more practical to be very present in your run and focus on things such as how your body feels. If your goal is to run a faster time or improve your foot turnover, daydreaming may not be the most efficient way to achieve this. On the contrary, if your goal is to just get through your workout, focusing on things such as the lyrics to a song or a conversation with a friend may better suit you.
Member Comments