Running News Daily

How do you psych yourself up for a big effort?, researchers investigate the top strategies runners use to mentally prepare themselves for a big workout or race

Running is as much mental as it is physical, and getting your mind prepared for a big workout or a hard race is just as important as getting your body ready. Recent research found that 89 per cent of athletes (both professional and amateur) use priming strategies to psych themselves up for a big effort and compiled a list of the most popular methods. Do you use any of these?

Music

This was the most popular priming strategy, with 27 per cent of the athletes surveyed indicating they use their favorite tunes to pump them up before a workout or race. Music is a proven performance-enhancer, even if you only listen to it before the workout, then shut it off, so it’s no surprise that this was the number-one answer. Just be careful — not every type of music makes great pump-up jams (sorry, Drake fans).

Instructional self-talk

Instructional self-talk happens when you guide yourself through the task you are about to take on. This could be mentally running through the race in your mind or going over your race plan, or focusing on specific parts of the race that you know will be tough. Examples of instructional self-talk could be things like, “I am going to stay strong and controlled on the hills,” or “I’m going to speed up in the last kilometer”.  According to the researchers, 24 per cent of athletes surveyed use instructional self-talk before a workout or race.

Motivational self-talk

23 per cent of the athletes surveyed said they use motivational self-talk to psych themselves up before a big effort. This could come in a variety forms, including the use of motivational quotes, or even talking to a coach or teammate who will give words of encouragement. It could even be as simple as repeating your mantra to yourself to remind you that you are a strong, capable athlete who can conquer this challenge.

Physical actions

20 per cent of athletes use physical actions to motivate themselves. This could be as simple as high-fiving your friend or teammate, or even the act of going through your warm-up could be used as a way to pump yourself up.

Watching video clips

6.3 per cent of the athletes surveyed said they used video clips to pump themselves up. Although this method is not quite as popular, it can be very effective. Watching your favorite athlete cross the finish line of their last big race, or watching a video of another runner recovering from a mid-race disaster to take the win, can inspire you to get out the door and give it everything you have.

Priming strategies work

When you’re standing on the start line of a race or staring down the barrel of a hard, daunting workout, it can be easy to let your nerves get the better of you. 66 per cent of the athletes surveyed said they found their priming strategies to be either very effective or extremely effective, showing just how powerful simple things can be to keep your mind under control. If you struggle with nerves or anxiety before big efforts, consider using one (or multiple) of these strategies to get you in the right headspace before you get started.