We often hear that running is 90% mental, yet our focus tends to be primarily on finding the perfect training plan. While training plans are important, even the best one can easily be undermined by a mind programmed to shy away from discomfort and give up when faced with challenges. If I back off from tempo runs when I begin experiencing discomfort, I won't improve my lactic threshold—a crucial factor in endurance. Similarly, if my brain tells me to stop every time my muscles start burning from oxygen debt, my speed and hill workouts will suffer as well. It's clear that a mediocre training plan pursued with a strong mindset would likely yield better results than the finest plan constantly adjusted by an avoidance mentality. Thus, I would like to posit that the most important focus of any endurance athlete should be developing a mentality that supports successful training and competition.
In 1986, Shad Helmstetter's book, "What to Say When You Talk to Yourself," became a global bestseller upon its release. When I first spotted it on Amazon, I immediately thought about runners—who else engages in more self-dialogue than they do? Endurance athletes constantly wrestle with their thoughts during intense workouts and races, and in many cases even when their alarms go off before an early morning run. It's a battle between believing we can achieve our goals and fearing discomfort or failure. Intrigued by its relevance, I purchased the book to explore Dr. Helmstetter's insights on this topic.
Just as a book by Dr. Spock has nothing to do with Star Trek, this isn't a definitive thesis on the psychology of running. Nevertheless, the principles he presents are highly applicable to our sport. For anyone striving to overcome negative self-talk hindering their performance in training and competition, this book is a valuable read. Without divulging everything, here are some key points from Dr. Helmstetter's work that I find particularly beneficial.
Central to his philosophy is the concept of neuroplasticity—the idea that our brains are shaped by our experiences but can be rewired. The thoughts we dwell on, the truths or falsehoods we accept from others, and the self-talk we engage in play crucial roles in effecting change. By focusing on and internalizing the ideals that we desire to define us as runners, we can reprogram our minds for success. These thoughts forge neural connections in our brains, building mental pathways that become our default, even amidst the mental and physical strain of challenging moments. If we've been prone to quitting at the brink of discomfort, we can create a new mentality that will allow us to persevere and excel.
A key method for cultivating these positive mental pathways is through self-talk. Personally, I've created a recorded track that I listen to every morning and before tough workouts. This track portrays the ideal runner I aspire to be, speaking as if those qualities are already ingrained. It anticipates challenges like the inevitable fatigue during tempo runs and assures me that I will be pushing through without faltering. It reinforces the commitment to completing each scheduled workout, regardless of internal resistance. By preemptively countering the excuses my mind might conjure, this practice activates my prefrontal cortex and enables me to conquer obstacles that once sidelined me.
This approach has proven so effective in my own training that I've implemented it in the Wildfires Elite Endurance Club. Members are guided by me through a process to write their own affirmations, which I then record using AI and return for them to listen to daily. The results have been notably transformative, demonstrating the profound impact of constructive self-talk on athletic performance.
In essence, if your primary focus is on selecting the ideal training regimen to reach your goals, yet you overlook the mental attitude needed to follow through with those workouts, it's worth considering a reassessment. While training plans are crucial, they alone don't cultivate the essential mental resilience needed for racing. Engaging in Dr. Helmstetter’s self-talk exercises could be the crucial missing piece that propels you towards your desired outcomes. Remember, running is largely a mental game, so ensure your training approach acknowledges this reality.
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