Thoughts… negative, positive or helpful?

Negative picWe so often talk about positive or negative thoughts. And much of the work from a cognitive behavioural perspective (that many sport psychologists work from) pushes the idea of identifying and then reframing our negative thoughts into more positive ones. This can be really effective but it takes a lot of practice and can feel really awkward to begin with. I’ve also realised that for some of us our negative thoughts can actually be quite helpful. A thought which may feel negative like: “I’m not good enough to be in this race” can actually be quite helpful for making us try to work harder in the race so as not to embarrass ourselves. Or I often justify to myself: “It’s ok – at least I’m doing something” when actually I’m not working as hard as I should be. So while the thought is positive, it is pretty unhelpful at making me work at the intensity my coach wanted me to be working at.

Over time I’ve started to think instead about not separating our thoughts into negative or positive ones but instead into helpful and unhelpful ones. To me it feels a little less awkward to reframe unhelpful thoughts into helpful ones. And gives us a little bit of separation from the mood we happen to be in that day where we may over interpret everything as positive or negative.

So, think about the thoughts you’ve had during your last match, or race or training session and classify them into unhelpful and helpful.

For the unhelpful thoughts:

  • What am I thinking?
  • Why am I thinking this?
  • What would I prefer to have been feeling right then?
  • What thought would be helpful to achieving that?

For the helpful thoughts?

  • What did that thought help me do?
  • Which future situations can I use it again for?

Doing this process regularly can help you become much more self-aware of which thoughts are helpful and which ones are sabotaging your goals.

Tough Girl – Sarah Williams

Tough Girl pictureSarah Williams is the brains behind the fantastic Tough Girl podcast. She is currently studying for a Masters in Women and gender studies and goes off on her own adventures when she gets the chance. Through her podcast she has interviewed over 150 female athletes and adventurers and has created over 100 hours of content. The podcasts have been downloaded 400,000 times and are listened to in 172 countries. Sarah shows great skill at not just teasing out the women’s incredible stories but helping them acknowledging what they learnt about themselves through the challenges they have taken on, and highlighting how they have helped to inspire and empower other women.

Here we turned the tables. The interviewer becomes the interviewee. We learn more about what inspires her, what she has learnt from these 150 women she has interviewed and which elements of sport psychology she uses in her own adventures.

What inspired her to start tough girl…

“I was going into schools to give motivational talks and chatting to the girls about their goals and aspirations for the future and it was just disheartening. These girls were wanting to be wags, to be pretty, to find a rich man and this was 2015.  I was thinking why, you can be so much more than what you look like and who you marry. And then I was looking through a newspaper and it was all just men, men, men – all football and rugby – I was thinking where are the women? There were no women at all. Where are all the role models? If these young girls can’t see it how can they become it. How do they know they can go out and be adventurers and explorers and swim the channel? When I started looking into what challenges I could do I started coming across all these amazing women. I like to think of myself as a connected person; I read a lot but I just didn’t know about any of these women or any of these challenges they had done. So how would a 15 year old girl know about this?

With a podcast, when you hear someone’s voice and you hear that passion and you hear that doubt, it really connects with you mentally. To share that, to get all those voices heard and out there, to increase the amount of people who are role models, podcasting was a good way to do it. The feedback is amazing. So humbling. One today almost made me cry. It just arrived this morning. I think a lot of people don’t know who to talk to and to reach out to but because they have heard my voice they’ll reach out to me.”

Why role models are so important…

“There is a ripple effect. For everyone going out running, your friends and family see it and suddenly others see it is possible and so they feel it may be for them too. I remember my first London marathon. My sister was doing the London Marathon, pretty much every friend I have was doing the London marathon. I felt left out. Everyone else was running and training and you want to get involved and do more of it.”

What has she noticed about her interviewees…

“That everybody is just normal and anybody could do it. It is just that they DO go out and do it. Fear is something we talk about a lot. It is all the fears; the fear of success, failure, all of them. There is one lady I interviewed called Kat Davis (listen here) and she was sharing about the time she hiked the PCT (Pacific Crest Trail). She was saying I’m scared of bears, I’m scared of snakes, I’m scared of the snow. I’m scared of being by myself and scared of failing. I’m still scared of all those things but I still go out and do it. And I think that is a really big thing. It is worth talking about more and more. Doing it and the fear. That is the common theme. Everybody is scared and has their own personal fears. The worst line I hear is I could never do that. I’m not like you. Actually you could. You just have to try and just have to give it a go.”

Any triggers she has spotted making people want to take on these adventures…

“I think sometimes people do have those live changing situations happen to them. But then sometimes I think it can be a very gradual build-up in the case of just starting for a walk, then it is 5k, then 10k, then a half marathon, then a marathon, then an ultra, then a 100 miler. This trigger is always one of the key things. What can make people take those key steps? How do you get people to do it? I do think about that first step a lot.

The mental skills she has spotted her interviewees using…

“Visualisation, being really specific about goals, having accountability and needing to tell people what they are doing and why they are doing it. Once a goal is out there you’ll be asked and that is very very powerful for getting people to the start line and giving that motivation and incentive. The other thing around mindset that comes out a lot is about gratitude and positivity. I see people realising they cannot control the environment so if someone is climbing Mount Everest they realise they have no control over the weather and what is happening on the mountain but actually what they can control is their internal emotion.”

“You’ve heard about the Egg and the Potato? It is Jasmijn Muller’s mantra. So Jasmijn got that from the podcast from a triathlete called Parys Edwards who shared a story about how the same boiling water which makes a potato soft, makes an egg go hard. The circumstances will be the same but how you respond to them gives a different outcome. So if you can, then ‘be the Egg’, and for a lot of women this just clicked for a lot of them. It was like when situations are overwhelming I can give in or can I be positive so even when I was doing something like Marathon De Sables I’d be thinking I can’t control the heat, or the distance, or the terrain, but what can I be grateful for? The sky is blue, I’ve trained for this, I love the temperature etc and actually that can shift your mindset in a powerful way.”

“Mantras we talk a lot about. Sometimes they can almost get a little bit complicated. Depending how far you are in when you are doing an ultra, at one point for me it got down to a point of just saying ‘Step’. ‘Step.’ ‘Step.’ Just keeping me moving as I was slowing down so much. Even counting helped so much. 10 minutes running but I would break it down into 3 minutes and then to 5 minutes and then 8 minutes. So even a 10 minute block I would break it down even further. But even for these big overwhelming goals that people take on it works as well. So a marathon isn’t running 26.2 miles, it is running 1 mile 26 times. There are so many ways of breaking things down but most people don’t even start because they get so overwhelmed by the big challenge. But if you just take it down to the very first step, it is ‘what do I actually need to do’. I don’t think it is complicated but sometimes you don’t know what you don’t know. Once you start going out and doing these events you start picking up these little tricks that work specifically for you. It is also rewarding yourself and celebrating what you have achieved.”

On the adventures she is planning….

“One thing I’m looking at the moment is basically rowing an ocean. I’m looking at what can I do my Masters thesis on and there has been a lot written about female mountaineers and female mountaineering but I look at trying to find academic research about female ocean rowers and there really isn’t any. So Roz Savage has rowed the Pacific and then the coxless four women have also done it and that is it for the Pacific. There is quite a lot more for the Atlantic and I think for the Indian there is Sarah Outen and Roz Savage and another group of four women who have done it and I think that must be fascinating to look into that. When I was chatting with Mollie Hughes she said one of the reasons she started climbing Mount Everest was because she started doing her dissertation around the mental preparation around climbing Mount Everest and obviously got so into it that she ended up going to climb it twice. So I think that rowing an ocean would be incredible. I think I’d like to do it as part of a team; in a pair or a four. I think there would be a big difference being by yourself in the middle of the ocean in a boat than there is being by yourself in the middle of the Appalachian Trail. It is very very different.”

“I’m definitely now more interested in the longer challenges. I could not motivate myself to train for months for an Ironman for it all to be over in one day. That literally has no interest for me at all now. Running a marathon doesn’t really interest me, anymore. That is not to say it isn’t amazing and not fantastic, but I can’t really psych myself up to go and do four months training for four and a bit hours. For me it is about the experience. It is about making it more of a lifestyle choice and making it a longer challenge and making it more interesting. I think when I hear about Elise Downing who ran the coast of Britain. I think I’d prefer something like that to put yourself under that pressure at the end of the day.

What is the biggest thing she has learnt from 150 interviewees…

“That you can always do more. What I mean by that is I interviewed Stephanie Case who inspired me to go and get my masters in women and gender. She works for the UN and runs a charity called free to run. She trains for these incredible events even when she is working in places like Afghanistan and living in a compound and only had the top of the roof to train and she would run for hours and hours and hours in a circle round the compound. And I’m sat there thinking she has got a full-time job working for a global agency, she’s training for a marathon and running an international based charity and I’m thinking I can do so much more.”

“I can dream bigger and I can do it. And even when you are pushing yourself on the Appalachian Trail even when you might be mentally or physically exhausted after 20 odd miles I listened to someone who says you can always do 40% more than you think you can. So when you think you are at the end you are not. You can push yourself another 40%. You can always do more. You can always achieve more. My sister is very inspiring to me. I think you have one life. What can you do with it? How she makes use of her time is incredible. Most people just don’t. Do more. Dream bigger. Time is going to disappear anyway and I think sometimes you’ve just got to do it. There will always be people who comment on your choices and your decisions, but you’ve just got to be comfortable with you and not with what other people think cause actually, in 20 years’ time, you won’t even remember who these people are.”

5 ways to feel more positive

It is gloomy and cold and we are all trying to hold off on Christmas excitement till December so here are five ways to help ourselves feel a little bit more positive on a grey November afternoon:

  • Start a thankful journal. Before bed each night write down three things, people, or events for which you are grateful. Means you go to sleep in a more positive frame of mind and helps prevent negative thoughts ruminating around in your head.
  • Get a really good night’s sleep. Sleep is where our memories are consolidated, particularly from everything we have learnt over a day, so to make sure we are benefiting from the efforts we make each day we really need a decent amount of sleep.
  • Make a do lists and break down any big tasks on it into their component parts. Breaking things down into small chunks not only makes each thing feel more doable but you will also get a buzz of achievement each time you tick something off. More mini activities, more ticks.
  • Actively practice turning negative thoughts into positive ones. It will feel awkward and weird at first but over time can become more natural. So instead of; ‘I can’t do this’ think ‘I can’t do this yet, but I’m going to have a go’.
  • Do scary stuff first. There is a great idea called ‘Eat the frog’. If you know you have to eat a frog today you will feel nervous (and probably nauseous!). You are likely to procrastinate all day about eating the frog and will mar the whole day with this fear. But if you prioritise doing it first thing then it gets it out of the way, gives you a lovely smug feeling and frees up the rest of the day for less intimidating activities.

Seven tactics to stop comparing ourselves against others

Race resultsIn sport comparison is inescapable. If you are racing or competing there will always be numbers ranking us, digitizing us, making easy comparison to anyone else. It is a very quick way for athletes to lose confidence and develop low self-esteem. This social comparison can be harsh as someone else will always be better than you. Even Bolt got beaten. And Research has found that the harder we are on ourselves the harder it is to regain our motivation and we are less likely to achieve the goals we do set so, the more we compare, the worse we will do.

You can only compare effectively if you are starting from the same starting blocks as the person you are comparing to. We are each too unique to compare fairly. Even identical twins will have different personality traits, different talents and different motivations. But we never are. So comparison puts focus on something you have absolutely no control over putting yourself in an unwinnable, and very frustrating situation. To get on top of this negative comparison here are seven tactics to try:

  1. Focus on temporal comparison where you look at how you are doing compared to where you were in the past and where would you like to get to. You can then make clear steps and plans to get where you want to go and this helps you feel much more in control. In doing this we become more self-aware and can understand our motivations and ambitions better. If we tie this in with our own values we can feel authentic in the route we take. To identify these values ask yourself three questions:
    • What do you want to be remembered for?
    • When you look back over this year what will you need to achieve to feel proud?
    • What are the three values that matter most to you?

Once we look deeply at the ‘then, now and the future,’ and understand our values which support that then everything is in the open it is much easier to confront and deal with it.

  1. Remind yourself that the perfection you see in others is just an illusion. We only see the instagramable perfection of other’s lives. Research found people more likely to show positive emotions than negative ones and that we each tend to overestimate the presence of positivity in the lives of others. This means we a comparing our lives with an incomplete picture of someone else’s. You may see the great race result a club mate had but not the pain they have gone through in training. You see the picture perfect family day posted on facebook but not the mega tantrum two minutes before the shots were taken. There is always a far more realistic story behind it.
  2. We beat ourselves up for not ‘trying hard enough’ yet we are on a different journey in life to other people and were born with different advantages. There is a great saying – don’t measure yourself against someone else’s ruler. If you compare yourself to other people around you those people start become enemies, instead of your friends. Benchmarking their successes to evaluate ourselves against will make us jealous and bitter rather than supportive and excited for them. If you find yourself succumbing to this then a good point to remember is that we become like those we surround ourselves with. Surrounding ourselves with successful, ambition and hard working people and some of those elements will brush off on us – so it is not just altruistic, it is actually in our own interests for those around us to do well.
  3. Celebrate your uniqueness. What do you love about you? Forget being humble. What is great about you? What values do you have, what traits do you love, when do you feel proud?
  4. Remember and document your successes – keep a diary or a ‘jar of joy’ and note down when you have been proud of something you have worked hard towards and achieved. When you find yourself starting to compare with others pull out a note and read through it.
  5. Find things that matter to you which cannot be measured. Race times, school grades, work appraisals all use numbers and are very easy for us to use to compare to each other. But some of the loveliest things in life can’t be compared. Seeing an amazing view from a mountain you have climbed, drinking the perfect cocktail on a lovely beach, eating fish and chips with your best mate on a park bench putting the world to rights, a run along the river where you come up with a solution to a problem you’ve been ruminating over, taking a picture of a friend or child that completely captures their personality, making someone’s day by baking them a cake they weren’t expecting. All things which have no measurement, but will bring you, and often someone else a little piece of joy.
  6. If you can’t help yourself comparing then study the person you are envious of and understand what it is you envy and then work out how you can achieve that. If they are famous then read interviews or autobiographies. Pull out the envy element and make a plan for how you can develop that. Write down three things you could learn from them to help you get closer to what they have achieved? When you find yourself starting to get jealous look over these, remind yourself you are on a different journey to them, and pick one of the things you can learn from them as your goal for the next week.

 

 

You can do anything – but not everything

Anything EverythingThis is my favourite phrase. It reminds me that that much as I’d like to be a superwoman there just aren’t enough hours in the day to be one. It suggests I’m not a failure if I don’t achieve everything – just that time is limited and no-one else could either.

I thought of this phrase when I went to chat to a group of new mums who are soon to head back to work. Having 6-12 months out of work to bring up a new baby is an amazing experience. But it can also leave us feeling rather vulnerable when we go back to work. Not only are there many questions floating round our heads about whether we remember what to do, how we will ever see our baby, will flexible working be possible, do we need to prove our work commitment all over again and whose job takes priority when baby is ill, or childcare falls through but we may have lost a little work confidence too, making it a nerve racking time. Before baby we were able to stay late, work weekends when projects required it, and have a good gossip over lunch. When nursery hours are limited and we want to get home for baby hugs we need to remember that ‘superwoman doing everything’ goes out the window and prioritisation comes into play.

So I chatted with the girls in my NCT group and we came up with five areas where a bit of honest reflection, some planning, and a dash of performance psychology techniques could help us get back into working life as comfortably and stress free as possible.

Feeling out of the loop professionally:

Lots of us were worried about things having moved on in the time we were away. It could be systems, computer programs, teams, colleagues, line managers, senior staff and, particularly for those in legal, HR, clinical and accounting professions, regulations and laws having changed.

Some tips to cope if this is an issue for you:

  • Ask for a KIT (Keep in Touch) day a few weeks before you go back so you can reacclimatise to the workplace, understand what has changed and prepare yourself for it.
  • Be open to learning new stuff – you have just learnt from scratch how to keep a baby alive so picking up computer changes will be well within your capabilities!
  • Instead of thinking you are going back to your own role maybe try to see it within your head as starting a new job – mentally it will feel less frustrating than going back to the same job with lots of changes.

Feeling out of the loop socially:

If you have been away from an office or your work environment you will not just have missed processes or systems changing but people. When you start in a new company going on staff nights out or lunches is a great way to get up to speed. But if you are working compressed hours to get back in time for nursery or childminder shutting or would rather spend your evening with your little one than networking in a pub then this isn’t possible.

Some tips to cope if this is an issue for you:

  • A baby commodifies everything. You are constantly prioritising and working out the value of something again the cost of childcare and whether you genuinely want or need to do something over seeing your baby. So accept this rather than fighting it or feeling it is unfair. I’ve found it helps me make decisions about what I value doing and prioritising becomes simpler. Would I rather go to X event or spend my evening with baby. Baby wins a lot!
  • Agree with your other half on how you will deal with evening events. Do you have one evening a week each to use for yourself; work, networking sessions, seminars, gym, drinks with friends? Or agree to own certain nights as your bath / bed nights for baby where the other one has more work or social flexibility.

Having to prove yourself again:

If you have spent a long time building your reputation in work, particularly in companies which have a long-hours culture or are very heavily male dominated, you may feel you need to re-establish your reputation and deal with some of the stereotypes that may be banded about around where your priorities will be.

Some tips to cope if this is an issue for you:

  • This one can feel really unfair and can be a real issue in some industries. Write a stock answer you use for all the annoying comments. Something like: ‘Work will feel easy after looking after a baby 24/7’. Repeat it over and over again until they get bored of winding you up.
  • Don’t try to prove yourself to anyone except the people you have to. It just causes lots of stress. Use your lack of time and flexibility to your advantage and be really focused on just what you need to do and who you do that for. This means being really clear from your line manager what your objectives are and what they see as priorities. Stick to these. Goal setting can be really helpful here. There is a template and worksheet you can use here. It is based on athletes but works just as effectively for mums heading back to work.

Justifying decisions:

Many of us fear being judged. We want to do the best; for ourselves, for our babies, for our companies, for our society. It can be difficult being questioned or judged about the choices you make, or even thinking you will be questioned. Many of us worry if we have had too much time off or too little? Should we go back flexibility or ask for fewer hours? And not only do we question ourselves but very unhelpfully lots of other people feel it is ok to question us too.

Some tips to cope if this is an issue for you:

  • Everyone has an opinion. Either because something genuinely worked for them and they think they are being helpful, because they want to validate the choices they made or sometimes just trying to make conversation. But it can feel intrusive, personal and judgemental – especially if you are questioning any of your choices yourself. Expect the opinions. Makes it feel less personal.
  • When you are offered advice, nod and smile and say “that sounds interesting I’ll think about that.” And then forget it instantly. They feel important and listened to. You get them off your back.
  • Internally, in your own head, have a mantra. This is a short phrase you repeat over and over to yourself and can block out some of the negative or guilty thoughts we have. It could be ‘I’m here so my baby has a great role model.’ ‘Baby is learning great social skills at nursery.’ The mantra needs to be personal and honest but can help you block out the naysayers outside and inside your own head.

Staying robust and resilient:

Finally, it is hard to stay robust and resilient when you lack any confidence. And if you have had a chunk of time away from the workplace it can be easy to let your confidence slide. Add to this fears about the choices you’ve made for childcare, the fact you may be surviving on very little sleep and simply missing your little one and your confidence can be knocked very easily.

Some tips to cope if this is an issue for you:

  • Actively build your confidence. Confidence comes from many sources but the two most robust ones are knowing you have the skills to do what you want to do and feeling you have the experience and evidence of this experience to do what you want to do. So grab a piece of paper and write down all the skills you already had in the workplace and the ones you have added by learning how to look after a baby. The mums I chatted to had some great strengths they had developed over their maternity leave including procrastinating far less, an enhanced ability to multitask, a new sense of perspective on what was really important and the ability to do everything on very little sleep.
  • Create your ‘what if’ plan. Every Olympic athlete does this but it can work really well in our daily lives too. Down one side of a sheet of paper write down all the things you are worrying about happening, then what you can do to prevent them happening, and what you will do if they do occur. This means you front up to everything that is weighing down on your shoulders and you feel much more prepared if something does happen.

We prepared a couple of examples:

Fear To prevent it happening I will… If it does happen.…
All the regulations in my field have changed. I’ll have to learn everything again. Ask if there is a junior or intern in the office who could pull together info on any regulatory changes in the last year.

Sign up to email updates for my profession to keep updated.

Get hold of the last nine months of magazines for my profession and read them during baby’s nap time.

Agree with line manager that I can have a session with them on changes in the sector while I have been away.

Ask line manager if I can attend a professional conference where many of the recent changes will be discussed.

Ask for someone to mentor me back into the workplace while I find my feet again.

 

Being new to the team I worry I still have to prove myself and I can’t do this if I have to leave by 5pm to pick up my baby from nursery. Work out with my other half that one of us will do drop off and the other pick up so we can work hours needed at one end of the day.

Log on after baby is asleep so you can show you are working flexibly.

 

Explain to line manager that you feel you are being judged on time in office rather than productivity and ask for their support.

Find another parent in the office and discuss how they have been able to prove their worth and be there for their children (People are really flattered to be asked for their advice so this can work well)

So hopefully there are some ideas above that can help you feel a little bit more like superwoman -while remembering that you don’t have to. The most important thing to do is to reflect on what is worrying you and prepare for it. The more prepared we are, the harder it is for something to knock us over so we can be strong for ourselves and our babies.

1 week to Marathon – confidence booster

confidence-boostersWhether you think you can or you can’t, you are right.

This famous phrase amplifies just how much of whether you succeed is down to your mind. Over the last seven weeks I have blogged some ideas you can use to stay on track and ensure your mind is fully prepared for the London Marathon. This post, with one week to go, suggests you put the icing on your cake by creating your confidence booster.

Self-belief and confidence make achieving our goals far easier. One of the best ways to boost your confidence is to find the evidence and remind yourself of all the fantastic things you have done in the build up to the marathon to get you into the best shape.

So, like in the picture above, get a piece of paper, get out your training diary and write down:

  • Your goal for the Marathon
  • Your mantra which you will use when it gets tough
  • Your strength that you will be able to draw upon when you struggle
  • 3 sessions you did in your build up which give you evidence that you are well prepared

Keep this paper in your wallet, or kit bag, or by the side of your bed and when you feel the nerves creeping in, read through it and remind yourself how hard you have trained and how much you deserve to achieve your goal.

Have a fantastic marathon day. May your goals be hit and your celebrations fun!

Marathon done – Banish any post race blues

medal-displaysIn the build up to the London Marathon I blogged some ideas that you could use to stay on track and ensure your mind was as prepared for the marathon as your body was. Now the marathon is over there is one final thing to keep in mind; how to savour your success and stay happy with what you have achieved.

Not everyone needs this. You may well be rocking the comedy walk this morning and have trouble removing the incredibly well deserved grin off your face. That grin may even be pasted on for the next few weeks – and that is fantastic. But for some people, when they have lived for a specific date, focused so hard on their training and achieved something amazing, they can actually feel quite deflated once it is all over. So, over the next few days if you start to feel a little down, don’t worry – this is not unusual. Post-race blues have been experienced by many athletes.

If you do find yourself in this position here are four things to try:

  • Create a momento of the marathon; something which collates your medal, race number, photos and any mantra’s you used that you can put up in your home and remind yourself of what you achieved.
  • Plan something exciting you can look forward to in the week or so as your post marathon treat.
  • Consider which goal you want to go for next. Is it to go longer, or faster, or to try a variation of road running like a triathlon, cross country or some track events? Set that goal and enter the race.
  • Find a way to payback all the social support you got during your marathon training from your family and friends. Social support of your training and racing can make a big difference to how successful you are able to be so now you have some time off after the marathon use that time to thank them and to support them in their sport or hobby. It will make them feel special, and earn you some brownie points for when you enter your next race!

5 weeks to Marathon – Pre-race routine

Composite of Clock and Calendar

Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for your run as your body is. This post, with five weeks to go, suggests you prepare yourself a pre-race routine.

 

Some people have superstitions they follow. A lucky charm, the same safety pins they use for every race number, always having a t-shirt under their running vest. There is a great list of superstitions followed by famous athletes here. While these superstitions can give you a feeling of security and comfort if you can’t find your charm, or your t-shirt is in the wash you’ll feel very out of sorts. Better is to have a routine you follow before every race that you feel completely in control of.

Your pre-race routine should be personal to you, fitting your own personality and preferences and full of the things you have discovered help you run well. Putting them all together into a pre-race routine helps you focus your attention, reduce your anxiety, improve your confidence and block out distractions before your marathon. It can cover just the hour before you race or it can go back up to 24 hours to put in place everything that you know helps you perform at you best. This can include warm up routines, how you like to engage with others beforehand, preparing your kit, what you eat and drink or how you travel to the venue. Your routine will help you transfer your attention from the nerves and anxieties to things which will help you focus on doing well and make your marathon successful. And it should become something you do before every race or competition so it becomes automatic.

There are lots of questions to ask yourself when you write your routine:

  • Training: Do I want to train the day before the race, if so what session? What time do I like to train?
  • Mental skills: What mental skills will I use: visualisation, self talk? Will I prepare a ‘what if’ plan?
  • Kit: When will I pack my kit bag? Have I a list of everything I need? Have I recently used my kit to know it is not damaged or likely to chafe? Will I be able to store it somewhere?
  • Travel: How will I get to my race? Have I checked the routes? Am I sure I know where the venue is? Are there road / train works? Is there parking? What will I need to pay for?
  • Food: What do I like to eat the night before a race? What do I like for breakfast? Will I be able to get hold of it if staying away? What time should I eat breakfast?
  • Warm up: Does my body like a warm up? Will I avoid people or chat to others? Will I listen to music? Will I take any nutrition before we start? Will I practice any mental skills before the race?

When you’ve answered all of these questions you can timetable in all these activities so you know you won’t have forgotten anything important and can feel confident you are fully ready to race. If you would like a timetable to follow you can download a worksheet here.

7 weeks till Marathon – Understand your motivation

computer

Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for the race as your body is. This blog, with seven weeks to go, suggests you should spend some time understanding your motivation for running the marathon.

 

Why are you running the marathon? Are you fundraising for a charity? Is it something you’ve always wanted to do? Do you enjoy running and use the time in your trainers to keep you mentally strong? Do you want to set a new PB? Has running become your social life? Or are you running because you always do a spring marathon? Whatever that motivation is that got you signing up and out training for the marathon, understanding it, can be really valuable. And when you don’t remember why you are running, or why you chose the races you have entered, it is all too easy to back off or even stop when it gets tough or life gets in the way.

There are two types of motivation. The first comes from inside you. This is when you are competing for the love of it, simply because you get personal satisfaction out of the training, out of striving for targets or just the joy of being able to run. The second type is more externally driven. This may come from the medals you gain, the accolades which come from your friends and family or the fact you don’t want to let down your charity. Neither is better than the other but, if your motivation comes from within it can be more robust and stay with you when you come up against set-backs.

If your motivation is that you love being fit and healthy you will, in the main, be happy looking at your training plan and seeing 6:30am treadmill sessions. Even if that session doesn’t go well your motivation remains high because you are inspired by the process, not the outcome. If your motivation comes from winning prize money your motivation will be through the roof when you are doing well but if you get injured, your rate of improvement slows or you simply have a run of bad luck you will find it really hard to maintain the motivation to keep going and training will feel like a chore.

Whether your motivation comes from internal or external factors all types of motivation can be fuelled – if you are able to identify, hone and make the most of yours.

Free writing is a really good way to do this. You need a pen, notebook, 30 minutes where you won’t be disturbed and a large mug of coffee (tea works well too!). Then all you have to do is daydream and ask yourself a bunch of questions as you write:

  1. How do you see Marathon day going?
  2. What to do you want to feel as you cross the finish line?
  3. What outcome would make you happy?
  4. When you have those (albeit probably rare) amazing runs where you feel like a runner and the miles fly by effortlessly, what is in your mind?
  5. What gives you your buzz in running?
  6. If you were told you couldn’t run at all for the next month how would you feel? 

Reading though your piece of writing at the end can help you identify your motivation. If your daydream is standing on a podium at the end of the marathon then you’ve got a pretty big clue. If it is to be able to hobble into work on the Monday morning with your medal round your neck you have another clue. If you imagine yourself handing over a big cheque to a charity that matters to you, another clue. If it is having your son or daughter ask to go running with you because they want to be like you when they grow up then ‘inspiring others’ may be your motivation. Whatever you feel it is, once you’ve identified it you can work to bring it into your training – making your training really effective and a lot stickier.

For example, if a big donation to your charity is your motivation then research what your target amount could buy for them, and break that down per mile so you know for each mile you’ll be providing an hour of a nurse to someone with cancer, or two hot meals to elderly people. Perhaps speaking to some people the charity supports to dedicate each section of the marathon to them. Or create yourself a mantra which reminds you of who and what you are running for. Write that mantra on your wall, in your wallet, in your kit bag.

If you discover you are motivated by inspiring others then joining group training sessions, signing up to be a run leader for your club or taking coaching classes can be a great way to stay on top of what you want to achieve and give you the buzz you need to stay on track.

So actively identifying your personal motivation and then entwining that with your training and races plans can keep you on track and your goals in sight.

8 weeks till marathon – Training diary

061307_diary_oldOver the next eight weeks, in the final build up to the London Marathon I’ll be blogging some ideas you can use to stay on track and ensure your mind is as prepared for the marathon as your body is. This blog, with eight weeks to go, suggests you will really benefit from have a training diary. And not just an excel spreadsheet, or an online tracker, but something you write in, which has loads of space for things beyond the usual: 10 miles run at 8mm pace!

A training diary has so many benefits. Not only will you be tracking how many miles you have run and at what speed, but also the cross training you are doing, any niggles or stitches or stomach cramps you noticed, how your head is feeling on each run, whether you loved, or hated, a certain session, whether you felt the session was beneficial, and what thoughts were going through your head as you did it. In short, it means as well as keeping track of what your heart and legs are doing, you can also keep track of what is going on in your head.  

This will help you spot trends. Physically it is a great way to see if certain runs are causing you stomach cramps, or if you enjoy some types of training more than others (perhaps outside you feel inspired, treadmill leaves you stressed). These are often things you realise over time but noting everything down into a training diary speeds up the process and means you can learn much more about yourself and your training, and adapt things to give you the most benefit.  

There are some great training diaries out there but you can also make your own just from a notebook and adding the following questions in to answer after each run session.

1.       The goal for this session was…..

2.       Did I achieve my goal?

3.       What I did well in this session…

4.       What I would do differently next time…

5.       Any niggles or cramps?

6.       The negative thoughts I had were…

7.       What I have gained by doing this session?

The process shouldn’t be onerous and often the answers may just be one word answers. It should not take longer to fill in your diary than it took to do your run! But running through these questions should help you to reflect really well, keep track of any issues, and will give you some great evidence to use when you get to the start line and need to remind yourself of all the great training you did in the build up to the marathon.