Olympic medalist Paul Chelimo says 5,000m “is all in the mind”
In a recent interview with the Diamond League, American Olympian Paul Chelimo said, “the 5,000m is all in the mind.” With two Olympic medals (silver in 2016 and bronze in 2021) and a world championship podium (bronze in 2017) to his name, Chelimo knows a thing or two about the 5,000m (and running in general).
This “mind over matter” mentality is widely embraced by professional athletes, but just because you’re not an elite runner doesn’t mean you can’t apply it to your training and racing, too. Here are some tips on how to improve your mental game when racing.
Be ready for anything
Alright, so full disclosure: after his initial declaration that the 5,000m is all in the mind, Chelimo went on to say the race is actually 75 per cent physical and that “the rest is mental,” but the point remains that your mind plays a huge role in your success (or failure) on race day. And that you must expect the unexpected–always. Chelimo’s races are likely much different than the ones you enter, but both can come with unexpected hiccups.
Right from the moment you wake up, it’s possible for any issues to arise. Maybe your alarm won’t go off, and you’ll have to rush to the race; or perhaps your classic race morning breakfast will burn in the toaster. Whatever the case, these speed bumps could potentially mess with your head long before the starting gun goes off. When it comes to the race itself, weather could be a factor, you could get caught up in the moment and go out too fast, or you could have digestion issues that lead you to the course-side porta-potties.
When these problems pop up, you have a choice: you either let them get to you, or you move on and forget about them. Of course, it’s easier said than done, but when things go wrong on race day, try to give yourself a few moments to be upset, then do your best to leave them in the past and refocus on the task at hand.
Set mid-race goals
If you get knocked out of your groove, try not to worry about how that will affect the PB you were aiming for, or any other pre-race goal you set for yourself. Instead, set some mid-race goals to get your mind off the negatives. Is there a pack of runners a few hundred metres ahead? Commit to catching them by a certain kilometre marker. Maybe you can start counting the number of people you pass as you make your way through the field. Try to get back into your groove by aiming to hit a certain time for your next kilometre, or, if you’re in a longer race, for the next 5K segment. If you set these goals in the middle of the race, they’ll give you something new to chase, and when you start reaching them, your spirits will be lifted and you can get back on track.
Use positive self-talk
When things go wrong on race day (and in training), talk yourself up. Find a mantra (something as simple as “You’ve got this” is good, just make sure whatever you pick works for you) and repeat it to yourself. Remind yourself of all of the hard work and long training hours you put into preparing for this day. If you start a positive inner dialogue, soon enough you’ll feel lighter, and chances are, that will make you faster. Also, remind yourself that it’s only a race. It’s natural to be disappointed if things don’t go the way you hoped, but remember to be grateful that we get to run.
posted Friday February 10th
by Ben Snider-McGrath