Welcome back to All Things Running with Sonja & Jen. Today Sonja is going to discuss how your intent is impacting your physiology during competition.
Last week I was a guest on the “Sports Science Dudes” podcast, hosted by Dr. Jose Antonio, Ph.D. and Sports Psychologist, Tony Ricci, Ed.D. Tony works with MMA fighters and is an avid athlete himself, so he understands how important the mental aspect is during competition.
During our conversation about my experiences as a Masters track athlete, Tony explained how the intent of an athlete can actually alter our physiology during practice, a competitive event, etc.
I found this both inspiring and fascinating and wanted to know more. So I did a bit of my own research. I’ve only just started to read up on this, but wanted to share what I’ve found so far:
Intent can influence physiology in athletic competition through psychological and neurobiological pathways. Positive intent can enhance focus, trigger the release of neurotransmitters like dopamine, and activate the body's stress response in a beneficial way, optimizing performance. On the other hand, negative intent (such as obsessing too much over a time or place), may lead to increased stress hormones, potentially hindering performance.
I was reminded of this first hand two weeks ago during my first indoor track Mile race of the season. I found myself focusing on racing the women around me, especially mid-race. I even felt more instinctive regarding responding to any changes in pace or “moves” made by my competitors. It was a much more enjoyable and exciting experience than I’ve had in the past when I’ve focused more on hitting certain splits each lap.
To harness intent for improved physiology during a track race, focus on positive affirmations and visualization. Set clear, achievable goals and affirm your ability to achieve them. Visualize successful race scenarios, imagining the entire process from start to finish. This helps build confidence and primes your body for optimal performance. Additionally, maintain a positive mindset, emphasizing the joy of competing rather than fixating on potential challenges or a certain result. Stay in the moment, one challenge or lap at a time. Combine these mental strategies with physical preparation, (for example using the imagery during your race paced intervals now and then). These tactics create a holistic approach to enhance both your mental and physiological readiness for the race or other competitive event.
Another very simple, yet effective example, is smiling during competition. This simple, effortless act can have psychological benefits that make the effort seem easier. The act of smiling triggers the release of endorphins, which are neurotransmitters associated with feelings of happiness and reduced perception of pain. This positive reinforcement can contribute to a more optimistic mindset and help mitigate the perception of effort during physical exertion. Additionally, smiling can convey a sense of confidence and enjoyment, influencing both your own perception of the race and potentially affecting those around you.
The mind-body connection plays a crucial role in how intent impacts physiological responses during sports. Try shifting your intent during your next race or competition to what brings you the most fulfillment and joy and let us know how it goes!
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.