Runners: how do you deal with a mental block?

sarafil

I am a relatively new runner, training for my first 10k. I find that often my mind stops me long before my body actually needs to stop...it's like I psych myself out with negative thoughts. Any suggestions on how to keep pushing through the psychological side of running long distances? My goal is to run a half marathon in September, so I think I really need to work on the mental side of running, a well as the physical training. Any suggestions on what works well? I do listen to music, which I have found helpful, but I think I need more strategies.

bloodbank

My brain regularly tries to say I can't go any further. I haven't got it completely managed myself (and don't know if I ever will!) but when it happens, I have try to counter the negative talk immediately - sometimes aloud. I have a few mantras I use, and try to find some awesome music right away - if I'm rocking out, I can't hear the voice that says I have to stop.

Alternately, I pretend I'm being chased by zombies. Works every time.

sarafil

love the zombies tip...I'm going to use that! I think I need to get some mantras going, too...I've tried that before without much success, but I think there might be something to saying them outloud. Thanks for your suggestions!

EvaJ20

I have a great song on repeat when I get into a funk...something that always get me motivated (it changes from month to month). I also think about getting old...and how one day I won't be able to run and how I should push myself to do it while I can. For some reason this always works. I just did a 15k without training and played the same song on repeat for 1 hour and 25 minutes. LOL.

bloodbank

love the zombies tip...I'm going to use that! I think I need to get some mantras going, too...I've tried that before without much success, but I think there might be something to saying them outloud. Thanks for your suggestions!

Honestly, I feel like a complete fool talking to myself, but it works for me. If I'm running my mouth, it's hard to hear the internal dialog.

99cherrypie99

I ask myself questions - how do my legs feel? How's my breathing? If the answer is fine then there is no reason to stop. I tell myself to just put one foot in front of the other and keep going.

ChrisGoldn

I just did a 15k without training and played the same song on repeat for 1 hour and 25 minutes. LOL.

lol

froeschli

I just started too, a few weeks ago anyhow, and am working my way up to 10k. Just today I tried something new, I set runkeeper, which I use to track my running speed and distance, as well as time the intervals, to tell me each kilometer how far I've come and how fast. And with each one i am like 'yay, and my average speed is higher than usual too!, that really motivated me... Yeah, my trail isn't as long as I'd like, bu I ended up running (/walking) 9k today. Binging on carbs yesterday sure helped too, but I am feeling a little guilty about that...

19howie78

I only started running seriously 2 weeks ago,, and on wednesday morning i decided to do my first 10 k,, which actually ended up being more like 11k.. anyway,, i managed it in 1 hour 24 minutes,, not a bad time for a 16.5 stone chunky butt lol,, i found having good music, and by that i mean something with a beat that i can run to, on my iPod paramount to success...

scottb81

The key is training. You just have to train long enough and occasionally fast enough that you develop the confidence needed so your mind does not shut you down.

Each time you go just a little further or a little faster your mind learns that that barrier no longer exists.

CrazyLazyStylist

Mental hits me all the time during C25K

nmcneill16

i set a goal before i start as to how far i am going to go. i know if i set the goal, i have to do it. plain and simple:)

christina_theresa

Running outside and listening to music really helped me when I first started running. I would really start to zone out after awhile and not realize that I am running. Also, if you can find a running parter that might help keep you motivated! Good luck!

mimstero

I have been seriously running for about two years now, doing about 6 miles three days a week and a longer run, like 8-10 miles one day a week. Although it is not my favorite thing to do, I do know that I have run these distances tons and tons of times and that I can do it again.
If I need an extra push, music really helps. But, I also run with my dogs and they do help to entertain me.
Just keep focusing on your breathing...that's the key to feeling comfortable.

juliekaiser1988

Might sound silly, but when I want to hang it up for the day, I start planing more food I can eat later. Longer run = more daily calories. DQ Strawberry Delite is a great motivator to keep running.

tinamina78

Some tricks I use when I run:

Outside running-
Set a point in the distance (like a tree or light pole) and pretend you have a rubber band looped around your waist that connects you to that tree or pole (or shrub or whatever). "FEEL" the rubber band pulling you along. Once you reach that point, "loop" another point. This one helps me a lot!

Treadmill running-
Put on a TV show or movie that features skinny/fit women and/or has musical numbers. I like to watch Desperate Housewives (I'm catching up on netflix) or Burlesque or Chicago... I mix it up and sprint for the musical numbers or do incline for certain portions of the show. I like this one because if it's a good show it distracts my brain.

I hang up exercises I want to do and photos of women who inspire me all over my exercise room. When I hurt, I look at these and think about how I want my body to change and how this workout is going to get me one step closer to that goal. If you go to a gym, maybe tape a photo to your phone, or bring a little one to set on the treadmill.

Mantras are good too. Make it something that means a lot to you, only 3-4 words. Easy to remember & something that can go with your footfalls. My friend Jenny repeats "just keep swimming" from Finding Nemo.

Basically, you just have to remember it's your mind not your body telling you to stop. You can do it!! Cheers! :drinker:

tinamina78

Might sound silly, but when I want to hang it up for the day, I start planing more food I can eat later. Longer run = more daily calories. DQ Strawberry Delite is a great motivator to keep running.

^^^ That's a great idea too!!

OccupyFitness

I have not been running long so I don't have tried and true techniques. But the mental part I struggle with every time. I find that when it is hard I do one of three things - I count my breaths (one one two two, one one two two) or I use my mantra (don't stop don't stop don't stop) or I tuck my chin lower so the brim of my baseball hat hides the road and I can only see the next few steps in front of me and so it doesn't look like I have far to go.

I also try and remind myself how good it will feel to complete my goal, how good I will feel. And it is true. I do feel good.

I find the more I run, the more my mind is able to relax and the running is more meditative and less of a mental struggle and I am hoping that it continues so it becomes more enjoyable.

Somewhere in these message boards is a thread about running mantras. Some of them were good for me to read.

ebaymommy

Might sound silly, but when I want to hang it up for the day, I start planing more food I can eat later. Longer run = more daily calories. DQ Strawberry Delite is a great motivator to keep running.

I'm glad I'm not the only one who does that. I sometimes spend large portions of my long run planning out my food for later in the day. It almost always involves pizza and dessert (usually chocolate). I need a shirt that says "will run for food"

wwk10

Great advice.
Great thread.
Today was my third day running.
There is a lot of mental.

thermomechanical

One thing that I try to do ... is I consider each and every event that I enter a "training event", rather than my final destination. So, for instance if you are working your way up to run a 10k event, maybe there is a shorter distance race somewhere in your area that you could enter as a means of working your way up to that 10k.

The reason that I do this, is that I find that when I consciously place myself into something that "feels" competitive ... then some sort of competitive bone inside me pushes me to try harder, way harder, than I would if I were just out running by my house by myself. This has helped me to improve my running (distances, and times) a lot, and perhaps it could work for you too...

Cheeta_HH

i set a goal before i start as to how far i am going to go. i know if i set the goal, i have to do it. plain and simple:)

I do the same! When I did the C25K, I told myself that I would never stop to walk during the run times. Some days I was in such a rut, but I just kept reminding myself of my goal.

A lot of times getting started is the hardest part.

davidlbass

My body refuses to listen to the mental blocks.

My brain will say 'okay that's enough, lets go home.'

My body says 'I'm not done yet.'

Brain says, 'But I am.'

Body 'Lazy butt, ain't like you're actually doing anything.'

Mind 'Hey I'm in charge'

Body 'Not when we're running'

Goes on and on. Very entertaining and makes for an interesting run. The mind can't block it if the the body don't want it.

leadoff

I am a relatively new runner, training for my first 10k. I find that often my mind stops me long before my body actually needs to stop...it's like I psych myself out with negative thoughts. Any suggestions on how to keep pushing through the psychological side of running long distances? My goal is to run a half marathon in September, so I think I really need to work on the mental side of running, a well as the physical training. Any suggestions on what works well? I do listen to music, which I have found helpful, but I think I need more strategies.

I've found that I really have to psych myself up for the longer runs. If I commit my mind to the distance before the run, the run becomes somewhat easier. Also......I usually run a 3.5 mile loop for my long runs....once I commit to the loop, I kind of have to finish it.

tito_diaz

Im glad you said "will run for food" lol thats hilarious! But I like to hike and I LOVE pizza. I can burn 900-1800 calories on my hikes and have yet to take advantage of the extra calorie burn with pizza yet. Are you guys saying as long as my caloric intake is offset by exercise I should be ok and can eat guilt free? Because if you did I would love you forever haha jk bit I would be happy

calcraft

So much of what we do with physical activity is mental! I have to get run/workout done in the morning otherwise I find excuses not to do it(other things get in the way). I've run 5 half marathons in the last three years and have 4 more scheduled this year, plus have done about 3-4 5k's a year. I'm not fast by any means! When you are running/jogging/walking for 3 hours you have to keep talking to yourself.
There are a couple of mantras that switch on and off while I'm running. One I find helpful is from a trainer that I have worked with, "You can do anything for 20 seconds." I'll think of that when I want to stop and say it over and over till I forget about stopping. There are few others that help, John Bingham- "The miracle isn't that I finished. The miracle is that I had the courage to start."
Also, have fun! I look around at all the sites and take in sunrises, sunsets, flowers the clouds in the sky and just focus on feeling good and good thoughts. I'm doing this for me! Music helps with the mood and distraction too.
I"m not perfect and I struggle with this daily, as far as getting out there and then going the distance. This morning at 5:10 I wasn't going to go and thought about the excuses I was telling myself. Then I thought about it some more and decided the excuses weren't getting me to my goal. By 5:15 I was dressed and into my workout by 5:30. I try and be gentle and positive with the self talk and turn it into I want to do rather than a have to do.
Good Luck! Have fun! Enjoy the journey!

jenilla1

I must be odd, because my mental block is usually at the beginning of my running - like for the first mile. By the time I've gotten some distance, the longer I've been running, the more I want to run. I generally have to tell myself at the beginning how far I'm gonna go that time and then tell myself to stop once I get there. If I overdo it, I tend to get over-use injuries...

mrk34

What does it mean that your mind stops you while physically you could keep running?

What kind of negative thoughts? Is it a voice of reason like “enough for today, because if I keep going I will sustain injury? Or you are referring to a decreased motivation?

I would say that if the endurance is there, as I understand it’s in your situation, I wouldn’t worry about the mental side of running. If you manage the physical aspect of the 13.1 run you will be successful.

I am relatively new to running, too. I ran my first half-marathon on 3/24/12. I believe I was able to finish it because I remained focused on breathing, form and making sure to run as slow as possible.

Good luck with your 10K.

princeza9

I'm in the middle of C25K, and when I hit a mental block I do 2 things:

1. Put one of my powersongs on repeat and power through.
2. Tell myself to "Cowgirl up". I was helping my dad move furniture to my parents' 2nd floor condo and whenever I started whining or got tired- he'd tell me to "Cowgirl up." So I tell myself that whenever I start whining or getting tired.

jenilla1

Im glad you said "will run for food" lol thats hilarious! But I like to hike and I LOVE pizza. I can burn 900-1800 calories on my hikes and have yet to take advantage of the extra calorie burn with pizza yet. Are you guys saying as long as my caloric intake is offset by exercise I should be ok and can eat guilt free? Because if you did I would love you forever haha jk bit I would be happy

^^ Are you kidding me? Pizza is almost a requirement after a hardcore workout!

wendysqd

Long runs help you develop capillaries. I always think of that when my endurance lags.