OK, runners and other cardio fiends--what mind games do you play?

[Jennett]

I had a very blah run last night:(. I just never got into any kind of mental or physical groove. My muscles stayed really tight, I was getting annoyed with myself if I focused on how I was running, and I couldn't get myself to focus on anything else either. OK, 'nuff said, it wasn't the exhilarating 7 miles of freedom I'd been looking forward to; rather a grumpy and frustrating 6 miles. :mad: (Am now cursing myself for quitting early too!)

Which got me to thinking, what kind of mind games, mental sequences, psych up tricks do you all use when you're not feeling great during a run or other cardio workout? Since I'm not a competitive runner (yet), I probably don't focus on pace or form as much as I should when things don't go terrifically. Instead I tend to either just let my mind wander (usually end up ponder , or I plan a really specific event or activity, or remember the details of something unrelated, like a great horseback ride, etc.

What are you all thinking about while you're sweating it out?

[Natasha]

Hi Jennett!

Sounds like you are on the right track! Take heart, and please don't beat yourself up for not having completed that last mile!

I agree that not every workout is the most motivating or fun. However, by and large I am truly happy to train (a) 'cause I need my endorphins (b) 'cause I know that it takes me closer to my goals as a runner/athlete; and (c) 'cause it's fun!! :) Trite, but true.

That being said, on those days when training is harder than usual, I can psych myself up in many different ways. I remind myself constantly of my short-term and long-term goals. I talk myself (mentally) through it, and cheer myself on. I notice the small things about my routes that make them beautiful. I break up the run/training session into little chunks and congratulate myself as each one goes by (makes it easier to swallow). :) I concentrate on my form and gait. I can daydream, as long as it doesn't compromise my safety. If I'm in the gym, good music can get me through a lot.

AND...I allow myself to realize that there are some days that I just will not feel "on" no matter what. On those days, I may end up just making it an "easy day", or even -gasp- finishing early. Better than training without proper form and attention, and injuring something. That's my two cents, anyway.

Hope this helps. Have fun out there!

Good wishes,
Natasha

[BevP]

Jennett, I go to aerobics classes and know just what you mean. Sometimes I'm watching that clock. For me, there are just some days where the only thing I can really focus on is getting it done so it's behind me. But, I'm the one who thinks endorphins are a myth created by the athletic shoe industry to get us to buy their ridiculously priced shoes :D . If you can maintain your pace and safety, maybe try daydreaming. Instead of running a boring traffic filled street, it's a beautiful Caribbean beach. Worse comes to worse, just remind yourself all the wonderful reasons to exercise.

I want to hear other suggestions though because I could use them too.

[emilycat]

Mmm. I had one of those this morning -- I was tired, my legs were tired..... but I know myself well enough to know that if I stopped short of 8 miles, I'd berate myself all day. So believe me, I definitely know how you feel about doing 6 instead of 7 -- don't let it get the best of you. Maybe it was just your body's way of telling you what it needed. And there's always tomorrow's run. :)
Most of the time, I try to clear my mind of everything -- especially the annoying songs that get stuck in my head after my radio wakes me up with them. I constanly have thoughts flitting through my head, so running is one of the only times that they actually seem clear. That said, I usually day dream, plan things, like my menus for the week, extravagent meals I would make for entertaining if I had a dining room table, how I would ideally spend each and every one of my vacation days. Sometimes I just look around in the early-morning sunlight and appreciate the quiet and the semi-darkness while everyone else is asleep.
During speed workouts, I try to psych myself up by cheering myself on and telling myself what a great job I'm doing. And I feel really cool with my stopwatch :D

[SusanMac]

I'm the opposite of EmilyCat....I love having a song in my head when I run. In fact, sometimes I even sing (it embarasses the heck out of DH, but I try to make sure no one else is around :-)

I also like to visualize myself winning races. That's pretty goofy, since when I'm actually in a race, I'm not that competitive and have never won. But, the visualization works for me anyway, kind of like daydreaming that you're an Olympian like Marion Jones or something.

Your message is good timing, as I'm sitting here procrastinating my run today. It looks like it's about to pour down rain any minute, so not very motivating.

[SusanMac]

Oh -- one more "game" that I play on runs. If you have a running partner, you can play games like alternating passing each other along your run. First, one person lets the other get ahead a bit, then speeds up and tries to pass. Then that person tries to pass the other one. It's pretty fun, helps you work on speed, and makes the time go by really fast.

Another thing we do is decide on "markers" along a running route. So, you have to "tag" or touch each marker along the way, otherwise it doesn't count that you've reached it. It's sort of a way to divide up a seemingly long run into several small ones.

[BethML]

This month's issue of Runner's World has a brief article about mental strategies to keep you going during a run. I can post its tips & tricks when I get home.

[guavagirl]

i realize that there is a balance to be had between being self-aware during exercise (breathing, relaxation, pain, pacing, pain) and being flat-out somewhere else. i tend to hang out in the latter camp -- unless i am in pain, of course -- because, let's face it, running can be monotonous, and sometimes endorphins, scenery, and eco-awareness are not enough to break the monotony.

so, i make myself tapes of my favorite music and listen to them while scooting about on the trails. inevitably, some of the songs take on extra special significance, and i end up using those songs as goalposts during the run. i.e., "come on, chickadee! you can make it through "stayin' alive!" :cool:

[Denise]

Guavagirl - that's so funny - I do the same thing! I love to listen to music when I run, so I make up tapes of my favorite fast songs. I also love to dance, so I picture myself dancing to the songs. I'm always thinking "I can make it through this song!" Or "I can get to that stoplight before this song is over." It really helps me.
I do also think its very important to understand that some days I'm just "off". If I have run 2-3 miles and can't get into it I either quit or walk. I only get worried if I'm "off" for several runs in a row.

[SusieO]

I give myself little pep talks (out loud), and sing show tunes (in my head). I also focus on a spot in the distance, like a stop sign or the top of a tree, and say to myself over and over "eye on the prize." It works.

One of the tips in the article BethML mentions is to count to 100 over and over. I tried it during a particularly tough run last weekend, and it got me through.

[KValley]

Originally posted by SusanMac
I also like to visualize myself winning races. That's pretty goofy, since when I'm actually in a race, I'm not that competitive and have never won. But, the visualization works for me anyway, kind of like daydreaming that you're an Olympian like Marion Jones or something.

Susan, I do exactly the same, especially when I'm really struggling or nearing the end of my course and I need the mental boost. The "crowds" cheer me on!

I am also a daydreamer when running-I also use running, and particularly walking- to problem solve. When I run on the road I don't take my CD Walkman, but I do when I run on a trail. Denise I'm another dancer, so I love visualizing myself dancing through songs- it can vary from the Gipsy Kings to ABBA to Prince, but I always run faster if it's an up-tempo song!

[JHolcomb]

I have to work out to music or I just can't do it. I always pretend I'm dancing.

[BethML]

Here are the tips & tricks from the recent Runner's World issue. As you'll see, they're geared towards racing but most can be applied to regular runs as well.

Break It Up:
--Mentally segment the run, for example: Mentally approach a 10K as if it was six 1-mile races plus a sprint

Look for the Pass:
--Key in on a runner ahead of you to stay motivated. One runner said that he gradually moves up to the next runner ahead and then looks for the next one to catch. To time the gap between yourself and the runner ahead, periodically check your watch when each of you passes a stationary object. Try to close that gap gradually.

Stay in Rhythm:
--Try "playing" songs in your head.
--Count steps. Do this between evenly spaced objects, such as fence posts or telephone poles. One runner counts the number of right-foot steps she takes per minute to maintain cadence. She tries for 92 and if she counts fewer, she picks her tempo back up to 92, for example.
--Count to 100 over and over.

Take Your Cue:
--Use simple, positive mantras to keep you focused and on pace. One person uses "No slack" or "Relax your arms". Instead of thinking to yourself that your legs ache, for example, think "Relax" or "Pick it up".

Use Your Imagination:
--Use images such as picturing anything positive, such as a favorite person, place, or experience.

Seize the Day:
--If, while you're running, you feel like easing up or cutting it short of your goal, think ahead to tomorrow-will you be satisfied with/proud of yourself for your run today, or will you be angry at yourself for wimping out due to temporary discomfort?


Hope one or more of these will be helpful to you.

[Jennett]

Originally posted by BethML
[Seize the Day:
--If, while you're running, you feel like easing up or cutting it short of your goal, think ahead to tomorrow-will you be satisfied with/proud of yourself for your run today, or will you be angry at yourself for wimping out due to temporary discomfort?

Yup, this pretty much is me. I should know by now that unless I'm really hurting or fearing injury, I should never quit because my mental recrimination is always so much worse than anything else.

Thanks for all the tips everyone. These are great. And actually, motivation and positive thinking definitely helped, because my the rest of my runs this week were really good, despite less than ideal conditions. And this morning I ran 10 miles, which was a small milestone for me. Yippee:D (Sorry, I'm still feeling my exercise high!)

[SusieO]

Originally posted by Jennett

And this morning I ran 10 miles, which was a small milestone for me.


Fantastic!
Good for you!