HOW TO IMPROVE Mental TOUGHNESS AS RUNNING

Mental strength is just as important as physical strength when it comes to running performance. While training the body is important, it is equally important to train the mind to stay focused and strong during races and training sessions. In this blog post, I will discuss the importance of mental strength and some techniques that can be used to develop it.

Visualisation

Visualisation is a technique that involves creating a mental image of a desired outcome. This technique has been used by athletes for years to improve their performance. By visualising a successful race or training session, an athlete can increase their confidence and motivation, as well as reduce anxiety and stress.

One study published in the Journal of Applied Sport Psychology found that visualisation can improve performance in endurance athletes. The researchers found that athletes who used visualisation techniques before a race had significantly better race times than those who did not use visualisation.

Mental Rehearsal

Mental rehearsal is similar to visualisation, but it involves mentally going through the steps of a race or training session in detail. This technique can help athletes prepare mentally for races and develop a clear understanding of what they need to do in order to perform at their best.

One study published in the International Journal of Sport Psychology found that mental rehearsal can improve performance in runners. The researchers found that athletes who used mental rehearsal techniques before a race had better race times than those who did not use mental rehearsal.

Controlling the Chimp

Controlling the chimp is a technique developed by Dr. Steve Peters in his book, The Chimp Paradox. The chimp represents the emotional part of the brain that can cause anxiety, fear, and self-doubt. By learning to control the chimp, athletes can develop greater mental strength and reduce negative self-talk.

One study published in the Journal of Sports Sciences found that athletes who used cognitive restructuring techniques, which includes controlling the chimp, had better performance outcomes than those who did not use cognitive restructuring techniques.

Overall, mental strength is a critical component of running performance. Athletes who develop mental strength are better able to stay focused and motivated during races and training sessions, which can lead to improved performance and reduced risk of injury.

In conclusion, mental strength is a critical component of running performance. By developing mental strength through techniques such as visualisation, mental rehearsal, and controlling the chimp, athletes can improve their performance and reduce their risk of injury. As a running coach, I always recommend that my athletes incorporate mental training into their training programs in order to achieve their full potential. So if you're looking to take your running to the next level, consider developing your mental strength and working with a qualified professional to develop a customized mental training program.

Take Care and Happy Running :)

Coach Wilson

• Sources

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  Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and Exercise, 10(1), 186-192. https://doi.org/10.1016/j.psychsport.2008.07.009

  Munroe-Chandler, K. J., Hall, C. R., & Fishburne, G. J. (2009). The effects of video-based and coach-based imagery interventions on injured athletes' self-efficacy and self-confidence. Research Quarterly for Exercise and Sport, 80(3), 475-484. https://doi.org/10.1080/02701367.2009.10599528

  Nicholls, A. R., Polman, R. C., Levy, A. R., & Backhouse, S. H. (2008). Mental toughness, optimism, pessimism, and coping among athletes. Personality and Individual Differences, 44(5), 1182-1192. https://doi.org/10.1016/j.paid.2007.11.011

  Peters, S. (2012). The chimp paradox: The mind management program to help you achieve success, confidence, and happiness. Vermilion.

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