Advice from Dr Tim Rogers on how athletes can cope during the Coronavirus changes

I remember interviewing Dame Sarah Storey and asking her if she’d ever used Imagery. She said she uses it all the time; but whilst on the bike, visualising the events going on around her. Never lying on a dusty floor being talked at. She couldn’t see the value in that. And she is not alone. There are lots of mental skills we teach in sport psychology which work wonderfully. But they often require athletes to sit still, or sometimes even lie down, eyes closed, to learn them. Those techniques are not popular. When we introduce them eyes will roll and stomachs will sink. They want to be outside, in the gym, on equipment – using physical energy.

So, take these athletes, who want to be outside, to be active. Cancel all their races. Wipe out their goals. And, if they are not key workers, ask them to spend three, four or five weeks at home with only a short amount of time to exercise each day. Of course, they understand why and will do what they can to help. But it doesn’t make it easy.

So I asked Tim Rogers, one of the UK’s leading sports psychiatrists for ideas to help them cope.

TIm Rogers photo

What do you see as the biggest mental health challenges for athletes who have to isolate?

Athletes don’t escape the same issues as non-athletes.  In that sense, although social distancing prevents infections, social isolation can significantly increase the risk of other health problems, both physical and mental.  Blanket corona virus coverage on social media and through 24-hour news cycles mean we miss nothing, including hearing about everyone else’s worries.  Worry and anxiety become unhealthy when “what if” thoughts multiply and fill our thinking space with scary things all day.  This is tiring and hard to sustain.

Specifically, in sport, athletes and coaches across the board are struggling with the sudden unexpected loss of their goals, their events (major and minor) and sometimes even their livelihoods.  This was unthinkable only a few months ago.

Elite sports people can find these losses harder to cope with – emotionally – for a few reasons.  Sometimes they have had to invest such a large amount of themselves in their sport: who they are; what they value about life; how they spend their time; who they connect with in their social groups; that sudden changes like this can feel catastrophic.  Sometimes, they have set themselves extremely high expectations for what they want to achieve for their season.  Although there is nothing they could have done to control the onset of a pandemic, they nevertheless find themselves feeling guilty about not training, having a negative conversation with themselves or feeling that they have in some way let themselves down.

The combination of these things can place emotional wellbeing at risk, at a time when it’s important to look after yourself in all respects (both mental and physical).

How do you advise athletes to cope with a complete change of expectations for their season?

Take a moment to pause, step back and notice how you’re feeling during such an unprecedented time.  It’s OK not to be OK, whether or not it has anything to do with corona directly.  If at all you do need support: reach out in the normal way; don’t tell yourself you need to push on through, single handed or alone.

Putting yourself out there to compete in sport has to come with an awareness that things might not go as expected.  Sometimes this is the small stuff.  Right now, it’s something unprecedented.  Striving to achieve amazing things also means being flexible to adapt your goals when you have to.  Once you’ve done the best you can, remind yourself that this is enough.  It’s ok to readjust expectations.

Self-isolation need not mean social isolation.  Being connected to others in a supportive community does more than just help us feel better, it buffers the biological effects of stress hormones/pressure. It’s so easy to forget to reach out and connect but it’s still possible to experience the same sense of community and the same mental health benefit digitally.  One of the benefits of our era of tech is how readily we can now do this from our phones, tablets and computers.  A great example is the digital community in which I work: Big White Wall

Don’t just reach out to those closest to you, reach out to your wider group and be together with them online.  Giving support can be just as beneficial as receiving it.  When you do that, take a moment to notice how many non-sports areas of life you actually value really highly: family; relationships; friends; community; hobbies; spirituality; leisure; physical health; politics; caring for the environment; something else altogether.  Falling back onto the things that are important for each of us helps us through difficult moments and helps us manage unhelpful thoughts and feelings.

How do you advise athletes to cope with the increased levels of frustration and boredom?

A little worry or frustration can be useful if it nudges us to plan our way through difficult moments. Don’t revert to reading the news too much or ‘lurking’ on social media.  Set aside 10 minutes each day to get up to date with the latest developments, then that is enough until tomorrow.  If you are online for other reasons, think about what you post.  Share stories of coping, share care and support and share the things that have helped you.

Give yourself permission to focus on something else: a to-do list for today.  Any more worry about what might or might not happen in the future (or what cannot now be achieved) is not helpful for you or for others.

Routines are helpful.  I read a great thread about life on a submarine recently.  Submariners cope by routine: from making sure they rise early, wash and dress; all the way through the other aspects of the day.

There are lots of ways to help you get back into the moment right now, whether free mindfulness resources online, or anything else that pulls your focus into the present.  This enables us to cope and to problem solve.  Is there something you can take the opportunity to get done?

Your full training plan might not be possible for now but movement is still medicine.  Set yourself a goal to find the best ways of staying active and fit for your own situation.  For most people (except in situations of exercise dependence or disordered eating) any activity – however little – helps your mental health. Try to find some physical activity that is fun and enjoyable for each day.

Tim’s biography:

Tim is a medical doctor and consultant sports psychiatrist.  For many years, Tim has worked across the spectrum of wellbeing and performance with both individuals and teams in elite football, in the Olympic and Paralympic Systems, elite rugby, cricket, tennis, horse racing and many other areas.  He is one of a very small number of experts to have undertaken dual postgraduate training in applied sport and exercise psychology.  He understands the culture of professional sport and the unique pressures that come with this. Tim is also clinical director at the Big White Wall, an anonymous online mental health service with projects across sport, both in the UK and internationally.

Managing emotion through tough times

Emotion wheelJust a short post as I am trying to fit as much writing in before the schools and nurseries close and I have to work whilst entertaining an energetic and adventurous 3 year old. If any magazine articles get published in the next few months with random Peppa Pig phrases in them you’ll know why!

But as everything is up in the air I have really been thinking about how athletes cope. They are often used to uncertainty and ‘controlling the controllables’ but in this COVID-19 situation what is controllable? If you are someone who likes certainty, and things to grab hold of and dates to work towards and plans and goals then the next few months might be really tough.

Discipline is needed in sport but, when you get really used to following a disciplined approach, sharing your emotions can be hard. We may believe that to be taken seriously we just need to ‘suck it up’. but we can only do that for so long before it harms our wellbeing and then it can then be very difficult to tell people how we feel, what worries us, when we are scared or when we are angry.

Something I have recently started using with the younger athletes I work with is an emotion wheel and I think it could benefit all of us, whatever our age. There are thousands of emotions but I would guess that from the top of our head most of us could only name 10-20. An emotion wheel names 130 of them. If we are soon to be confined to our flats and houses for weeks on end then having good quality, open communication will become vital. Without a way to escape and get some space we may get resentful or hostile. Being able to chat up front about this, looking through the wheel each day and having a chat about which is the word you are currently feeling can help deal with some of those issues and open the door to better communication. Better communication and seeing things from each others’ perspectives will make a much less stressful living environment.

The emotion wheel I usually direct people towards has been created by Geoffrey Roberts and is downloadable here: https://imgur.com/a/CkxQC

Would love to hear if anyone tries it and how you get on.

Racing interrupted…

A virus we hadn’t even heard of when we entered many of this season’s races and competitions may now cancel many of them. We might feel upset and stressed because everything we have been working towards feels uncertain and also feel guilty for feeling that way as we know people are already poorly and it is important that we don’t contribute in any way to the spread of this disease.

I was both upset and guilty when I heard a rumour Paris Marathon might be cancelled. My motivation went out the window. My race the next day was lacklustre and my attitude sucked. Once it was officially postponed it was easier. I had stability and confirmation and I could plan around it. With a little reflection I could see there are far more important things in the world and that I had already learnt so much on my marathon training journey to date that nothing was wasted.

Part of the strategy when we get a setback is to allow space to sulk. We suggest about 48 hours is fine to throw all your toys out of the pram, to stomp your feet and be a grump. But then it is time for action. The five steps I follow with athletes in this position are:

  1. Sulk
  2. Research
  3. Adapt plan
  4. Find the positives
  5. Get back on track.

I think this can work really well for a specific setback – such as just one race being cancelled for say logistical or weather reasons. But as we are looking at so many competitions having to cancel or postpone maybe a wider, more strategic mental approach is required. I asked on Twitter how athletes are approaching these challenges and how they are maintaining motivation. The awesome answers that came back seem to fit into five main categories.

Reframing

One of the strongest responses, and something we often practice in sport psychology is to reframe a situation. I loved the response from Gill Bland (super speedy runner and writes for Fast Running) that all challenges can be seen as training opportunities. We can use tough times to see that and do things differently. We can also use this period to get some perspective. It is just a competition we are missing and we are incredibly lucky we are fit and healthy enough to be able to compete in the first place.

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Unplanned, but beneficial improvement space

Many amateur athletes are squeezing their sport into already full lives; family to care for, money to earn, friends to socialise with. We schedule everything to within an inch. An unexpected and unplanned interruption can be a blessing in disguise as we get some space to reflect and then focus on areas which usually get forgotten. More yoga, strength and conditioning, specific skill weaknesses can all become part of our maintenance programme.IMG_9443

Helps you become more flexible

To do well in sport we need to be able to focus on just those things we can control, and minimise our thoughts around those we can’t. We should be doing this for any competition which matters to us. Get a sheet of paper, divide it vertically into three columns. On the left hand side write all the things you can control about the situation you are in, on the right, all the things you can’t, and the middle is the things you might be able to influence. Then focus 90% of your mental energy and preparation on the left hand column and just roll with whatever happens on the other side of the paper. These interruptions offer a great practice opportunity.

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Helps you uncover whether you have been extrinsically or intrinsically motivated.

I loved the response from Alice Hector (ex Pro triathlete and generally a super supporter of anyone doing long distance stuff) which was that cancellations offer us a chance to reflect on why we are competing. Do we do our sport because we love it (intrinsic motivation) or because we have goals to reach (extrinsic motivation). When the goals disappear we can clearly see if we are in our sport because of the feeling of doing it, the joy it brings us, the way it makes us feel. If we are not maybe it isn’t the right sport for us, maybe there is something out there which would give us genuine joy even when there is nothing external in it for us? So perhaps these interruptions can help you either see what you do love about your sport (and that we just really benefit from the process) – or help you to hunt out something you might love instead.

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And if we are intrinsically motivated, as Kate Carter (fabulous runner and running journalist) reflects, then you get a chance to consider exactly what it is you love about your sport so you feel more motivated to do more of it.

Kate tweet

Practice without pressure

Finally, while sport is brilliant – it is fabulous for physical, mental and cognitive health and wellbeing – and we should treasure what it gives us – it can also create pressure. Once we start to take it seriously, instead of relieving some of the strains and stresses of life, it can add to them. Races or competitions being cancelled can give us an opportunity to get back to the fun side, the bits that helped us fall in love with it in the first place.

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5 weeks to go…magic mantra

Big Half medalSo the big focus for this past week was The Big Half. A fab half marathon which starts near the Tower of London, heads under the Rotherhithe tunnel all the way to Canary Wharf, back to Tower Bridge and along to Greenwich. You finish in front of the Cutty Sark. We got a stunning day and the organisation was great but I forgot to tell my body all this. I’ve had a cold which had started to go into my chest and while I thought I would be fine I know realise my asthma inhaler wasn’t working and so I felt like I only had the top third of my lungs working. I was light headed and wobbly and just had nothing. Knowing my little girl would be waiting with a high five was enough to get me to Tower Bridge at seven miles but by eight miles I was really low. I had a little sit down on the curb. Sulked. And had a chat with myself. This could either be a DNF and I’d feel rubbish for ages or it could be an opportunity to prove I was mentally tougher than I think I am. I repeatedly realised I would have to tell my little one that mummy found it too hard and quit. That was enough of a kick to stand up and go again. I also realised having to write a blog post about DNFing was going to seriously dent my ego. I kept repeating my mantra (more below) and just jogged it though. Finished in 1:55. Probably a personal worst time for the distance but proud I made it. Next time though I won’t race when struggling with my asthma. It is not big or clever!

Pace chartI know an additional issue was that the night before the race the French government banned all gatherings of over 5000 people. This meant the Paris Half (supposed to be starting 12 hours later) got cancelled and now we don’t know if Paris Marathon will go ahead. Frantic searching for another marathon in April which still had places led me to the Bungay Black Dog marathon. Not what I was hoping for in a big city marathon but all reports suggest really nice and friendly and interesting course. And it is near my parents so I might get some extra support. But because that big goal I was working towards got all fuzzy I definitely lost excitement for The Big Half. When we don’t have a strong ‘and tummy turning with excitement’ goal it is really hard to stay motivated.

Anyway – as the Big Half went so badly I had a chance to practice some mental skills. The main one being some mental toughness not to DNF. I used to DNF a lot and I really disliked it about myself. With my little girl coming to watch lots of races I don’t want her to see things getting tough and me quitting. I built this into my mantra.

A mantra is a short word or phrase we use to focus our mind to either maintain our motivation, keep us focused on our goal or to remind ourselves of something that will help us run better.

It works best when it is really personal so it resonates deeply. When we have a dark moment (or dark five miles in my race) repeating our motivational mantra over and over again will help us stay focused and working hard. It is really useful for athletes in sports (just like runners) who have a lot of time to think and to talk themselves out of putting in the required effort, especially as research has shown using a mantra can help increase perseverance.

Good times to use your mantra are on the start line of a race if feeling nervous, mid race if you realise you are not doing so well or when you feel your effort levels dropping.

The mantra you choose doesn’t need to be set in stone. You can choose one which really works for you in every competition or mix and match depending on the race ahead. The one which works best though will make you slightly emotional, giving you a bit of a lump in your throat thinking it. To be most effective it needs to be positive, purposeful, memorable and short.

My mantra revolves around my daughter Hattie. At her christening we asked our friends and family to help us develop and maintain three characteristics in her; happiness, kindness and bravery. And as we know role modelling is so important for what children internalise it means we as parents need to show our happiness, do kind acts and be brave when we really don’t want to be. So I use this in my mantra; Make Hattie Proud.

Mantra band

Once you’ve decided on your race mantra, until you get into the habit of repeating, it you can write it on your hand or use a wrist band – we have some in our Sporting Brain Box to help people practice. A really nice touch if you have a mantra that really works for you is to write it on stickers on your gels. Gives you a little reminder every time you take out a gel in your race.

Anyway, on Sunday ‘make Hattie proud’ took me through five miles of misery all the way to Greenwich. Her first question after a high five at the finish was ‘Did you win mummy?’ I answered that ‘anyone who finishes is a winner’. And I meant it. And I have my magical mantra to thank for making me one (in her eyes anyway!).

 

 

6 weeks to go…Training diary

Brighton HalfThe Brighton Half marathon was fun. But it took a lot of mental energy to make it that way. A few days before with Storm Dennis on his way they decided there would be no finish barrier or infrastructure that could be blown over but other than that all was going ahead. The day before I went for my shake out run and it was 17 minutes out, 13 minutes home. Strong winds.

Race day was fab. Decided if I was going to run in 40mph winds I may as well enjoy it. Forgot to charge my watch so no pace to follow and no time goal – just to try as hard as I could and to feel proud of my efforts afterwards. I smiled lots (it is an official psych strategy – I promise) and actually felt like I was having fun. 6 miles of running into the wind was hard work but all good practice for Paris – especially if there happens to be a storm! Our best friends had snuck down from London to give some high fives which was a fantastic boost and despite the weather there were still supporters out cheering and brilliant volunteers marshalling which was awesome.

One of the first things I did after the race (after playing on the 2p machines on the pier to warm up my three-year-old and eating hot sugary donuts by the beach to warm up myself) was top up my training diary.

I’m a bit geeky about using training diaries – they are ace. I ask all the athletes I work with to keep one. There are lots of reasons why. A big one is that we get robust confidence from knowing we have the skills required to excel and having done all the training required. A training diary is an easy way to be reminded of this.

Training diary

Ideally in this diary we log our physical training, fitness sessions, physical or mental skills we are working on, any niggles or injuries we are feeling, the types of training we enjoy and how we are feeling about our training. If we fill it in every day when we get to our race we have a huge amount of information at our fingertips to help us prepare effectively. I do mine before bed each night so it becomes a habit.

While online training diaries are great for convenience, many restrict athletes from adding in that extra information so a paper diary, with lots of space is best. A paper diary means as well as keeping track of what our body is doing, we can also keep track of what is going on in our head. I was in a rush when I set up my programme so printed some pages out via calendarpedia.co.uk  but my partner on the Sporting Brain Box, Sarah at Art of Your Success sells a great training diary  if you want something much more professional and full of lovely tips too.

Things you could add into your diary are

  • My goal for today’s session was ….. and I…..
  • Physically I did…
  • My fitness levels seem…
  • The skill I mastered best was…
  • What I did well in this session…
  • Any niggles or cramps?
  • The negative thoughts I had were…
  • What I have gained by doing this session?
  • How do I feel?
  • How tired am I?
  • Is there anything in my life right now causing me mental fatigue?

Mine is fairly simple at the moment with just what I’ve been doing and how I’m feeling but I’ve also been adding my Resting Heart Rate (once it goes over 55 I know I’m getting poorly so it is a good way of keeping an eye on my health) and my Peak Flow level as I’m trying to get on top of my asthma so this is a good prompt to do so.

The next race is the Big Half. I’ll be using it to practice my mental toughness in a race, my nutrition strategy and whether my mantra is strong enough. The race starts on Tower Hill in London and finishes in Greenwich. I’ve asked my husband to strategically stand our daughter at the end of Tower Bridge (7 miles in) as my incentive to work hard and get a high five and a cheer from her half way through. Apparently Storm Jorge is on the way but I think we are all pretty good at running in storms now – if the weather gods are reading I’d love some practice running in the sunshine. Please….

7 weeks to go…stars in the dark

A good week for training. Started badly though. Went for a run and after 25 minutes felt dizzy and blugh. Did another 5 minutes but no better so turned round and headed back. Next day’s intervals not much better. But a swim on the Thursday was pretty magic. My coach has this theory that swimming during marathon training makes you a better runner. I dislike swimming so I wish she was wrong but unfortunately she really does know what she is talking about and legs and head felt great afterwards. I also had a sports massage from Joseph on Friday who is fab (apart from the regular reminders to stretch!) so went into my long run on Saturday feeling good. Which was handy cause running in a storm is hard work. Managed 16 miles ambling round Richmond Park. Sunday was just 10k home from meeting friends for coffee in Richmond. My friends looked at me like crazy setting off in the rain to run but I promised I was ok because I love running in the rain. Something so liberating about it. It is a pretty good strength to have too seeing as it can rain quite a lot on London.

It was a good run to use to reflect on my strengths. Because although in training (and many sports psych sessions) we tend to focus on our weaknesses, on competition or race day we really need to know our strengths, so we can use them to our advantage.

It is one of my favourite sessions to do with athletes. Most are so humble that they look at me in horror when I initially ask about their strengths but once we get into it and break them down into areas they find they have loads, and start to feel much prouder about how good they have become.

We start by doing a strengths audit. This is a list of all those elements which make us feel confident we can achieve our goals. Proactively identifying strengths is helpful as we are prone to a number of cognitive biases, such as confirmation bias where we are more likely to notice things which support what we already believe or negativity bias where we focus more on negative information than positive. Countering these by promoting positive elements, reminders and memories can help us overcome these biases to stop downplaying everything good and seeing it through this negative lens. The strengths audit is also great for a confidence boost. Even if we don’t believe we have a natural talent for our sport, we can still see the elements which help us perform well in it. And it helps us focus on our own skills and mastery, not on those of our competitors.

This one is easy to do as a list but to make it resonate a bit more I raided our Sporting Brain Box to do my strengths audit as ‘Stars in the Dark’. This gives you what you need to put your strengths up somewhere you can’t miss them. I’ve just stuck mine up right above my desk.

Stars in the Dark

Stars in the Dark gives you 10 silver stars. We are looking for at least one strength from each element:

  • Fitness
  • Strategy
  • Skills
  • Tactics
  • Mindset
  • Support

If you struggle then you can get out your training diary to see which sessions you always nail, or look through your phone to see who gives you the best support with your sport. If you really struggle then think about other areas of your life which may highlight transferable strengths. And if you still struggle (and many athletes, especially if they are in a bad period within their training will find this hard) then talk to other people about where they see your strengths coming from. It could be a coach, partner, parents, friends or club mates. The benefit of this is knowing your strengths are strong enough to be recognised by others should mean they can be pretty confidence boosting for you to remember in the build up to and during competition.

So with my Stars in the Dark staring down at me I’m off into Brighton Half Marathon this weekend.

8 weeks to race day…Weaknesses

Tramill screenLast week’s training went ok – I’m not great on sticking to paces outside so when one of my sessions called for different paces throughout I thought I should do it on the treadmill. We have a treadmill in the garage so at least I didn’t need to fight to be allowed to hog one in the gym for ages but even still 100 minutes on a treadmill is the longest I’ve ever done and was mentally really tough. And really annoyingly I was using imagery to get through the session visualising the screen showing 100 minutes when I’d finished it and didn’t realise the number of digits was limited so as I finished it clicked over from 99:59 to 00:01. Cue big sulky bottom lip! But the session was definitely one to consider a ‘gold medal session’ to give me some confidence when it comes to Paris race day.

The storm squashed my weekend racing plans as the Winter 10k round central London was called off. I was recording a podcast the day before though which, as it is a running podcast, actually meant I had to run 10k with the athletes on the show so added a 12k run home from that and I felt like I’d got a decent session in to replace the race.

When I got home from the run I found out my shy 3 year old had managed her first swimming class – for weeks she has refused to get in the pool – so this was a really big deal. We went straight out for celebratory dinner – I want her to learn that we celebrate success – especially when we have had to be really brave and leave our comfort zone.

And leaving that comfort zone to confront our weakness is the point of this week’s reflection. A key session I will do with athletes as their sports psych is to consider their strengths (we will look at this next week)  but I never need to ask their weaknesses – so many athletes are perfectionists that they are highly attuned to their weaknesses and consider them over and over again.  They can reel off a long list.

But being aware of them is different to actually facing them and working on them. And that is vital to perform at a high level. We want to focus on our weaknesses in training so we can benefit from our strengths in racing.

I know my biggest weakness is my ability to make excuses. I am really good at justifying what I have done to block out what I was supposed to do. So if I have a 1 hour run at 7.5mph I might do the run, but only at 6.5mph. I’ll argue to myself it is good enough I did the run. And it is – but not if I want to get faster and stronger. I will offer myself the excuse the day got too busy and no-one can run a business, look after their family and train effectively. But you can if you put away your phone and get off social media thus freeing up lots of additional time.

As Project Paris is all about trying to do everything properly I’m trying to address these weaknesses so my mindset must switch from finding excuses as to why turning up is good enough to finding excuses for why I must turn up and train properly.

Much of dealing with our weaknesses can come down to why we are racing in the first place and the values (see last week’s post) we have behind our racing. We can use our purpose and our values to address each weakness. My values are family, achievement and courage.

If working with an athlete who makes excuses we would list each excuse that they have used over a couple of weeks in their training. And then we proactively address them with our counter excuses. For example mine would look like…

Excuse… Countered with..
I’m so tired, I won’t be able to do the session properly I’ll need to be brave during the marathon when I get tired – this session will be good practice for that moment.
It is good enough to do a bit of it – it doesn’t need to be perfect I need to follow my coach’s sessions if I am to achieve my goal
I’ve got a deadline that matters more I knew I would have a book deadline when I entered this race. I can do both and I’ll feel more invigorated to write once I’ve run.

Practising these over and over – not just in the moment – will help to embed them as thoughts which automatically start to counter my excuses.

9 weeks to race day…Values

Green week 4Another green week. :0) I’ve now hit my goal of four green weeks. Some of this is more focus and effort on my part – some of this is down to working more closely with my coach so the training which goes in matches my workload better – giving me fewer excuses. I did procrastinate all day Sunday about a horrible 70 minute treadmill session but actually, as usual, once it was done I realised it wasn’t that bad.

I got my long run in by running home from a talk I was giving at the Olympic Velodrome. I think you know you are in marathon training when you look through your diary and get excited at events being held a bit of a distance away as it gives an opportunity for a sneaky run!

Another project that got me running this week was a cool new podcast I’m involved with. It is called Mind over Muscle and is being produced for London Marathon by Audible. Ant Middleton is the main dude on it and I have already enjoyed hearing his perspectives around mindset. Mara Yamauchi is also working on the show and I plan to bug her for some marathon tips closer to the race. I don’t want to ruin any surprises in it (it starts on Thursday 6th Feb) so won’t go into what we have been up to but I am really enjoying working with runners who wouldn’t usually have a sports psychologist. Seeing how some simple (but of course evidence-based) recommendations can make a big difference to someone’s mindset is really encouraging to remember why we do the work we do.

One of the other areas I really enjoy doing as a sport psychologist is helping athletes understand their values – not just in sport but in life. It is pretty rare that we get the time or headspace to really think and identity what matters to us but actually, if we truly understand where our drivers come from, what we really want and where our passion and purpose lie, it is much easier to make authentic (and thus stickier) sporting decisions.

For example, an athlete who really values trust, communication and creativity would struggle to feel comfortable with a coach who had very rigid rules and told the athlete what they thought they wanted to hear rather than what they actually thought. However, an athlete whose values were discipline, dependency and happiness may be quite happy with this approach.

To ensure I’ve picked the right goal and to keep these values front of mind I did my own value mapping. We can use a list of 56 common values to begin and the aim is to filter down to between three and five. It is really difficult. Most athletes will want to retain about 20-25.

Achievement Effectiveness Honesty Quality
Affection Efficiency Hope Recognition
Ambition Empathy Humour Respect
Autonomy Equality Independence Risk-Taking
Beauty Excitement Innovation Security
Challenge Faith Integrity Service
Communication Family Intelligence Simplicity
Competence Flexibility Love Spirituality
Competition Forgiveness Loyalty Strength
Courage Freedom Open-minded Success
Creativity Friendship Patience Teamwork
Curiosity Growth Pleasure Trust
Decisiveness Happiness Politeness Truth
Dependability Harmony Power Variety
Discipline Health Productivity Wealth
Diversity Helpful Prosperity Wisdom

For me, after lots of reflection, the three that drive my journey in life (and sport) are family, achievement and courage.

They can then be built into my marathon process: I want to impress my family – I want my daughter to be proud of her mummy. I want her to learn that if we set out to achieve something we see it through to the end. We don’t quit when it gets tough – instead we summon up all our courage to overcome the difficulties.

This can filter into self-talk so I can draw on mantras like ‘Make Hattie (my daughter) Proud’ – ‘Be Brave’ – ‘You wanted this’ and they should all help to keep me going when it gets really hard.

I have a race this weekend – the Winter 10k round central London. I’ve run it at least 3 times before so I know where I tend to tire out and where I tend to make excuses to slow down. I’ll be practising these value driven mantras to see which ones really resonate and work to shut down the excuses.

If you’ve read this far and want to work on your own values I’d love to chat about them on twitter: @josephineperry

 

10 weeks to race day…Goal setting

BooksI knew on Monday this week would not be a ‘green’ week as coughing and sneezing flew around everyone in our house. I have asthma and every cold turns into a chest infection (if I’m lucky) or sinusitis (if I’m unlucky) so I try to be really gentle with myself when a cold pops up. Owning a gorgeous but snotty 3 year old means colds pop up a lot (thanks nursery!)

So Tuesday I ran home from seeing a client and then noticing my resting heart rate was much higher than it should be did nothing for a couple of days. Friday I did a bit. Saturday was a planned rest day as I was away working.

The time off meant I did some reading. I actually read two books this week and loved both. Anne McNuff running the whole way across New Zealand inspire me to think more adventurously about running and Ronda Rousey’s mindset for competition is astounding.

Sunday I got back into it and did my long run. 15 miles. Would have been incident free but for the path being completely flooded due to high tide and me having to run a diversion. I’ve run along the Thames path for 11 years now – one day I will learn. As I was out for over 2 hours I did really enjoy catching up on some podcasts though. I love:

  • Doing it for the kids – great for freelancers and small business owners trying to run businesses around childcare. Which makes it sound boring but it’s really funny and full of fab advice.
  • Marathon talk – always helps me feel like I’m not the only one out there for hours and hours and listening to Holly (one of the presenters) interviewing Fergus Crawley who has been doing some crazy challenges to raise awareness for male mental health was brilliant. Made my 15 miles feel pathetic!
  • Free weekly timed – a podcast all about parkrun. I am biased as one presenter does my local parkrun and the other is a friend I’ve known since we both used to time trial but I love the passion and enthusiasm they both show for running. And I’m dead chuffed that I’ll be on the podcast soon talking about running addiction.

So not a green week – but that is why when I set my goals I didn’t set out to achieve a green week every week. I’m realistic and knew at least one cold was likely in 13 weeks and I’m sure more stuff will come along to knock me off track. SO I actually only set myself the goal of getting 4.

So goals. So many studies show that setting clear, specific, realistic and timely goals which come completely within an athlete’s control can increase their motivation, commitment, concentration and confidence, reduce negative anxiety and improve their performance. To me it feels like it can be the key to so much else and so important for keeping us on track.

Once I’d completed my performance profile (in last week’s post) I needed to turn those elements which would make the biggest difference to my performance into my actual goals. The process I used is one I use with all the athletes I work with. I’d already got my outcome goal so the next stage is to create some performance goals along the way. Performance goals give us staging posts to see whether we are on track towards our outcome goal.

The important bits come last – these are the process goals. They give us the building blocks of training and preparation. They are the behaviours, actions, strategies and tactics we need in place if we are to achieve each performance. These are all within our own control (with the right support and work ethic) and following them should ensure we have regular progression as they are gradually ticked off.

Marathon goals

So, I developed mine, stuck them above my desk (so I see them every day) and in my training diary (hopefully something I will also see every day) and so far am on track. Feels really good. I’m a little bit proud of myself!

This week is busy so I’ll be buying some gym passes (Hustle – my new favourite website – you can buy one off passes for gyms you will be working near) and trying to squeeze in whatever I can to get green week number four.

11 weeks to race day…Performance Profiling

RP half photoI missed a blog post. I’ll go back to the ACT stuff when I get some time but in the hope of catching up and getting back on track here is where I am at 11 weeks to go.

Running wise I’m on track. Three full weeks of complete Green in training peaks. I have a very surprised coach! I have a very surprised me too if I’m honest. I’ve actually liked not thinking about training – just doing whatever I’ve been told.

I also snuck in a race. I thought I was working all weekend but on Thursday realised I’d messed up my diary and would be free on Saturday. About 30 seconds later up popped a facebook advert for the Richmond Park Half Marathon. It was on Saturday morning and only a 20 minute bike ride from home. Bingo.

The race was lovely. Absolutely freezing to start with so I massively overdressed and then overheated. I do this a lot! It was tricky terrain. Really muddy, soggy slippery ground. And hilly. But I used the ‘I love hills’ mantra and overtook people which was a nice boost. I had lots of show tunes in my ears (I don’t normally listen to music in races but wanted to see if it helped) and grinned the whole way round. Ironically S Club 7s ‘Don’t stop moving’ started just as I sprinted for the line. But 13.1 miles was enough for me so I stopped!

Monday I started on a cool new project – but it involved spending seven hours outside at an outward bound type place standing in very thick, deep wet mud – I really don’t do mud! I think it tipped me over the edge into illness as I woke up this morning with no voice and a very high resting heart rate so maybe I need an easy week to fight off whatever is unhappy with me. So Training Peaks might get a bit red this week but I’m ok with that. If we are pushing hard we can usually expect a week of marathon training to get written off with illness – an the expectation makes it much less stressful if it happens.

One of the techniques that has got me to the start of week 4 going all Green so far is doing a Performance Profile.

Performance profiling helps us really understand the barriers and obstacles holding us back. It helps us take our goal and turn it into actionable, focused plans – entirely tailored to us as an athlete – and highlights what will make the biggest difference to our performance.

There are various ways to do performance profiling but my favourite starts with thinking about the characteristics of a person who has already achieved our goal. So for me that is someone who can run a 3:40 marathon. What would they be doing in terms of:

  • Lifestyle and support
  • Technical and tactical skills
  • Physical preparation and fitness
  • Logistical planning
  • Psychological behaviours and tactics.

I then rate the importance (I) of each characteristic on a scale of zero (not at all important) to 10 (extremely important) to help me prioritise the elements which will make the biggest difference.

Next, I consider where I am right now (R). This is where you have to be honest if it is to be effective. Again we score out of 10.

Finally, we work on our discrepancy score; I x (10 – R). We put the highest scoring areas (up to about 10) into our goal setting – often as specific process goals so we can be focused on improving them. Here is my profile:

Performance profile photo

The elements in red went into my goal setting. I’ll explain about my goal setting next week. Which will give me  a great prompt to check in with each goal and make sure I’m on top of them all.