November 2024

FLX PT NEWSLETTER #6

Handle Hard, Run Strong: Lessons from Life and Running: Mental Resilience

Hello November?! Can you believe the holidays are already approaching?! I’m still embracing this beautiful fall weather as much as I can! The crisp sunny morning runs remind me of why I live in the Finger lakes, and I will never take advantage of that! Lately my morning runs are filled with reflecting on this past training season.

Have you ever put a plan in place and hit all the marks, but then when it came time to execute, you just couldn’t reach your goal? That’s how my race season for the half marathon race has been. My training has been great! I’ve felt strong, healthy, and can reach my training paces. However, when it comes time to race, my heart rate spikes out of the gates, and I just can’t get it back down. But why? According to my fitness, that shouldn’t happen right?

Wrong! Handling the hard of running doesn’t just take physical qualities to meet your goals. The mental piece of running (and life) is just as important. The topic of this month’s newsletter dives into the mental aspects of running, and how that is just as much of an exercise and the physical aspects.

Understanding Performance Anxiety

What I came to realize when reflecting up on my past training season was that I was suffering from performance anxiety. I often thought of performance anxiety as something you experience prior to your race or event, not during. Performance anxiety often stems from the fear of not meeting expectations, whether they are self-imposed or come from external pressures. This can often be related to a past experience🙋‍♀️. Symptoms can include racing thoughts, increased heart rate, and even physical tension, which can hinder your ability to perform at your best. For me, my body responded by increasing my heart rate. I had set a goal pace for myself and the fear of not being able to maintain this pace for the length of the race activated my sympathetic nervous system (our bodies fight or flight system), increasing my heart rate. Now I needed to figure out how to activate my parasympathetic nervous system (rest and digest system). Here are some strategies I’ve learned along the way:

Preparation to race: familiarize yourself with the race course, practice your pre-race routine, and set realistic goals. Knowing what to expect and following a consistent routine can help calm the nervous system. During training and the race here are some mental exercises to practice.

1. Mindfulness Techniques: Mindfulness is the practice of being in the present moment. These techniques can help ground you and reduce anxiety in the moments leading up to or during your race. Make sure to practice in your training.

   1. Breathing exercises: every mile I practice taking one long breath in through my nose for 4 steps and exhaling out my mouth for 4 steps. This resets my breathing and calms the nervous system to lower my heart rate.

   2. External focus: sometimes getting “out of your body” can be a helpful exercise to decrease fear of discomfort. This can be focuses on the wind, the trees, cars going by.

   3. Internal focus: focus on each foot strike, each arm swing, where your tension is, where your tension isn’t.

2. Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your hard work and the joy of running, regardless of the race outcome.

3. Support Systems: Engage with your running community. Sharing experiences and supporting each other can alleviate anxiety and bolster resilience, reminding you that you’re not alone in your journey.

Practicing these techniques during your training is key. Some days external cues may work best, some days breath work is more beneficial. But learning what works for you and your body is imperative!

Building Resilience through Running

Just as you learn to cope with anxiety on race day, the skills you develop through running can enhance your resilience in daily life. Overcoming challenges—be it a tough training run or a disappointing race—teaches you valuable lessons about perseverance and grit.

1. Embrace Discomfort: Running often pushes us out of our comfort zones. Learning to accept and work through discomfort on the track can translate into greater resilience in other areas of life.

2. Setbacks as Learning Opportunities: Every runner experiences setbacks. Viewing these moments as chances for growth rather than failures can foster a resilient mindset.

Conclusion

As you lace up your shoes for your next race, remember that performance anxiety is a shared experience among runners. By developing coping strategies and fostering resilience through running, you can enhance not only your performance but also your overall well-being.

Happy running and remember: every step you take is a step toward growth!

Warm regards,

Amanda Robertson

I hope you found this information valuable; I would love to know your thoughts on mental resilience and how you practice dealing with stress and anxiety in running and life! If you feel open to sharing, please respond to this newsletter and share your thoughts! Or you can reach out at:

Instagram at @flx_physical_therapy

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Website: www.flxphysicaltherapy.com