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Sports Psychologists Take Their Advice to The Streets
Kate Hays, PH.D., A sports psychologist has heard every kind of pre-race anxiety. She once counseled a man who was having last-minute doubts about running a marathon in a chef's hat while carrying a cake to advertise his restaurant, even though he'd practiced in the get-up. Knowing that a mantra often helps, Hays quickly thought up one tailor-made to his circumstances: 'You know you can do 30km,' she said. 'After that, it's a piece of cake.'
It may sound silly, but reassuring voices such as Hays's have become common at marathons as race directors realize the value of having someone on hand who understands the mental challenges runners face. At the pre-race expos and the starting lines of marathons, sports psychologists, usually runners themselves, talk runners through visualization strategies, help them develop mantras and calm prerace jitters. During the race, some bike along the course, offering encouragement to struggling runners.
Afterward, they work in medical tents, tending to wounded psyches. What they've learned from working in the trenches can help any runner, whether you're training for a marathon or simply looking to increase your weekly mileage.
Know the Route
Psychologist Suzanne McAllister Avery, Ph.D., recommends runners learn the terrain and landmarks of training runs or racecourses. You'll know, for instance, that you need to conserve energy for the hill near the 8km mark. Or you'll breathe easier when you pass that statue near town hall, realizing you only have two kilometres left.
Carry a Talisman
'Glancing at a small object that reminds you of why you're running can motivate you,' says Hays. Some runners choose objects that have sentimental value. Hays knows of one woman who dedicated her marathon to her deceased parents and wore their wedding rings on race day. Five years ago, marathon Olympic gold medalist Mizuki Noguchi ran in Athens with an omamori, an amulet in an embroidered pouch that carried a blessing from a Shinto priest, sewn to her shorts.
Stay Loose
Austin 'Ozzie' Contang, Ph.D., a psychotherapist who has run close to 90 marathons, cycles to kilometre markers five, 12, 24 and 38 of the San Diego Rock n Roll Marathon with a megaphone so he can deliver these cues: 'Relax your jaw... Relax your shoulders... Run tall... Run smooth... Flow.' Contang encourages runners to repeat this checklist to themselves. 'It'll remind you to stay relaxed, which helps you run more easily,' he says.
Use Imagery
Sports psychologist Jack Bowman, Ph.D., who directed the Long Island Marathon's psych team for 12 years, says visualization can help you keep a steady pace. Bowman's favorite technique: He pictures his lower body as a strong, muscular horse that his upper body is riding upon. 'When you focus on that image, you feel like you're moving effortlessly,' he says. Another trick Bowman recommends comes from 1972 Olympic gold medalist Frank Shorter, who, Bowman says, envisioned his legs as bicycle wheels, moving smoothly along the road.
Set Realistic Goals
Runners can become emotionally overwhelmed after a disappointing race. To prevent runners from finding themselves in this situation, Hays advises choosing three goals. The first is your 'excellent' goal - the time you'd like if you get a great night's sleep, your legs feel fresh, and your stomach and the weather are cooperative. The next is your 'pretty good' goal, which is something you'd be happy with. The last is the 'I can live with myself' goal for races where the heat index is soaring or your pre-race dinner is still churning in your stomach. Keep the first goal to yourself: If you make it, you'll look like a superstar; if you don't, no one will know.
Stay Positive
Bowman advises runners to bank encouraging running memories to draw from. Think back to successful moments, perhaps the first time you made
It may sound silly, but reassuring voices such as Hays's have become common at marathons as race directors realize the value of having someone on hand who understands the mental challenges runners face. At the pre-race expos and the starting lines of marathons, sports psychologists, usually runners themselves, talk runners through visualization strategies, help them develop mantras and calm prerace jitters. During the race, some bike along the course, offering encouragement to struggling runners.
Afterward, they work in medical tents, tending to wounded psyches. What they've learned from working in the trenches can help any runner, whether you're training for a marathon or simply looking to increase your weekly mileage.
Know the Route
Psychologist Suzanne McAllister Avery, Ph.D., recommends runners learn the terrain and landmarks of training runs or racecourses. You'll know, for instance, that you need to conserve energy for the hill near the 8km mark. Or you'll breathe easier when you pass that statue near town hall, realizing you only have two kilometres left.
Carry a Talisman
'Glancing at a small object that reminds you of why you're running can motivate you,' says Hays. Some runners choose objects that have sentimental value. Hays knows of one woman who dedicated her marathon to her deceased parents and wore their wedding rings on race day. Five years ago, marathon Olympic gold medalist Mizuki Noguchi ran in Athens with an omamori, an amulet in an embroidered pouch that carried a blessing from a Shinto priest, sewn to her shorts.
Stay Loose
Austin 'Ozzie' Contang, Ph.D., a psychotherapist who has run close to 90 marathons, cycles to kilometre markers five, 12, 24 and 38 of the San Diego Rock n Roll Marathon with a megaphone so he can deliver these cues: 'Relax your jaw... Relax your shoulders... Run tall... Run smooth... Flow.' Contang encourages runners to repeat this checklist to themselves. 'It'll remind you to stay relaxed, which helps you run more easily,' he says.
Use Imagery
Sports psychologist Jack Bowman, Ph.D., who directed the Long Island Marathon's psych team for 12 years, says visualization can help you keep a steady pace. Bowman's favorite technique: He pictures his lower body as a strong, muscular horse that his upper body is riding upon. 'When you focus on that image, you feel like you're moving effortlessly,' he says. Another trick Bowman recommends comes from 1972 Olympic gold medalist Frank Shorter, who, Bowman says, envisioned his legs as bicycle wheels, moving smoothly along the road.
Set Realistic Goals
Runners can become emotionally overwhelmed after a disappointing race. To prevent runners from finding themselves in this situation, Hays advises choosing three goals. The first is your 'excellent' goal - the time you'd like if you get a great night's sleep, your legs feel fresh, and your stomach and the weather are cooperative. The next is your 'pretty good' goal, which is something you'd be happy with. The last is the 'I can live with myself' goal for races where the heat index is soaring or your pre-race dinner is still churning in your stomach. Keep the first goal to yourself: If you make it, you'll look like a superstar; if you don't, no one will know.
Stay Positive
Bowman advises runners to bank encouraging running memories to draw from. Think back to successful moments, perhaps the first time you made