Welcome back to All Things Running with Sonja & Jen.
Question: How do you deal with internal pressure. No matter how much we try to believe in ourselves, there are outside and sometimes inside voices that either think we are showing off or suffering from imposter syndrome. How do they silence that doubt?
Sonja:
Approach races and hard workouts with a sense of curiosity versus expectations, or chasing a time, living up to the past, etc. Think: “Let’s see what I can do today”, instead of: “I must do….”
Define where your true joy in running/racing truly comes from. Is it tangible or intangible (is it strictly from running a fast time or placing high/winning a race, or is it more intangible such as improving your race execution, enjoying the competition and event with friends, keeping fit and healthy). The most fulfilling perspective would be a good balance of the intangible and the tangible aspects of being a competitive runner. Journaling after runs/races and meditation/imagery before can help foster this balanced approach.
If internal/external pressure causes excessive pre-race anxiety consider also focusing on the process instead of the end result. Break the race up into sections and give yourself an “assignment” for each section. For example: in a 5K, focus on not getting out too fast over the first Mile, and then willing yourself to push the pace during the 2nd mile by targeting runners just in front of and around you. Over the last mile, have affirmations/mantras ready to say to yourself to stay positive during the discomfort, and focus on maintaining good form and a fast cadence. Sometimes even counting each stride to a certain landmark and then starting over at “1” can help distract you from the discomfort just long enough to push through. Whether or not the end result (time/place) is exactly what you want, you can feel good about how you followed your race plan successfully and build on that for the next one.
Affirmations: create positive and powerful short statements to repeat to yourself daily and often… and during the race when needed. These can be as simple as: “This I can do.” Or as charged as “I am powerful, I am worthy, I will succeed!” For specific situations you can use mantras like: “I soar over hills”, “I show my strength in training by responding to any surge in pace from my competitors”, “My competitors bring out the best in me, and I, in them.”
Imagery: Play the race over and over in your mind, often in the weeks prior, (as if watching a movie), and see it the way you want it to unfold. Use as much detail as possible (involve all 5 senses), and visualize a solution for any “obstacle” or problem your subconscious mind conjures up. “Freeze frame” the finish ad you cross the line in the place and time you desire and create and state a mantra for that very moment.
Conquer Your Ego: living clearly and presently takes courage. Don’t live or race in the haze of the abstract. Be in the moment even when it is uncomfortable and recognize it for what it is. Your performance will not change the course of the world or anyone’s day for that matter. It is supposed to be sport/play after all! There is no one to perform “for” in reality. Get out of your own head! There is merely work to be done (training/racing), and lessons to be learned, and best of all, joy to be shared. Remember that and call yourself back to that fact when you feel the pressure rising.
Jen:
There is no one tougher on me than my own mind. It has the capability to exploit every self doubt I have. Thoughts that no one but me is even aware of, not even my coach because I wouldn’t dare to say these thoughts out loud.
It’s always a great idea to talk to yourself the way you would to a friend. If a friend was nervous about a race what would you tell them? It’s also likely that absolutely no one is thinking you are an imposter.
Setting realistic expectations based on your training is a great place to start. Training & racing are a bit like a rollercoaster. Sometimes we are up and sometimes we are back at the beginning. Don’t compare yourself to your best when you are back at the beginning. You have to view training in small stages. For example, this season's opener was +/- ahead of last year's season opener. If I were to have run this time in a practice, how would I feel about the results?
We always need to remember that we need to control what we can control & have grace for the things that we can’t. Each result doesn't define us and we can always find one good thing and one area to improve after a workout or race.
Lately, I try to just show up with the mindset of let's see what we do today & just let it unfold with less expectations.
If none of this works and I am really really nervous. I lay down on the ground or floor and breathe for 5 minutes listening to calming music. This helps to ground me. I might go over my training and remind myself of the work I’ve put in to get here.
Our bodies want us to be in homeostasis or a place of comfort. Knowing that you are going to make yourself uncomfortable scares your body. Your mind will try to talk you out of it.
Lastly, if someone is coming at you with words to put you down or in some way making you feel bad about your good day. That is not about you. That says they are having a hard time & it is best to let them have their space or create a personal space that makes you feel safe again.
Thank you so much for taking the time to ask us questions. The best way for you to support us is for you to share this blog with others. Next week we’ll talk about hormones, loss & menopause.
Sonja and Jennifer are sharing their personal experiences. This is being provided for informational purposes only. We are not giving medical advice and you should always consult your own doctor for advice related to your own health.