Train your mind like you train your body for race day
Roger Bannister, the first person to run a mile under four minutes, summed it up well: "It is the brain, not the heart or lungs, that is the critical organ."
By: Tommy Davidovic | Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer.
When we prepare for a distance race or other sporting challenge, we often focus on the physical - endurance, strength and technique. But to perform at our best and overcome both expected and unexpected obstacles, we also need mental training. Just as we strengthen our bodies, we also need to strengthen our minds.
Mental barriers
All athletes face mental obstacles, and these can be as difficult to overcome as the physical ones. No matter how strong or technically skilled they are, factors such as low confidence, nervousness or performance anxiety can affect their ability to perform. It is important to understand that these barriers do not only affect performance - they can also create a sense of frustration and dissatisfaction with the whole sporting experience.
A common challenge is overthinking, where the athlete shifts their focus from what they need to do in the present to worrying about the future, such as "What if I fail?" or other thoughts about the consequences of underperforming. When these thoughts take over, it becomes difficult to stay focused, and the mental noise often leads to inaction, simple mistakes and other things that cause performance to drop. Doubt and distraction become a vicious circle, getting worse and worse with each passing situation.
It is also common for athletes to experience a big difference between their performance during training and on race day. During training, when the pressure is lower, they can perform at their best - movements are natural, decisions are instinctive and energy flows. However, when the pressure of competition increases, the mental barriers can take over and create a feeling of no longer being in control. This is a clear sign that the mental needs the same level of preparation and attention as the physical.
However, mental barriers are not permanent. With the right strategies, athletes can learn to identify and manage these challenges. By working with mental tools that help one become aware and stop their thoughts from racing, focus on the present, and shift how they talk to themselves, athletes can build a stronger mental foundation. When they do this, they can not only improve their performance but also reclaim the joy and satisfaction of their sport.
Strategies for success
Fortunately, there are mental techniques that can boost your confidence and improve your performance:
- Relaxation techniques: Deep breathing and mindfulness help you stay calm and detox stress hormones when the pressure increases.
- Positive self-talk: Replace negative thoughts with powerful affirmations that hold truth. For example. "I can't control the outcome, sometimes things will go my way and sometimes they won't. Both are okay." or "I'm nervous because this is important to me, it's a normal reaction and says nothing about how the race will go."
- Visualization: Create a handful of short "movie clips" that you play in your head to train your muscle memory.
- Experience focus: While you are practicing/competing, stop and acknowledge what is fun, exciting and/or enjoyable in that moment.
- Acceptance: Adapt to changes and avoid letting external factors lower your mood or focus.
By using these strategies, you will create better conditions to both perform better and have more fun. This will help you to reduce overthinking and make it easier to keep your composure during the competition.
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Preparing mentally
Here are some practical methods to incorporate into your mental preparation for race day:
- Imagine success: Create specific short 'movie clips' where you see yourself performing key competition moments. Keep them short (12-15 seconds maximum) and repeat them regularly.
- Planning positive thoughts: Think of reassuring and invigorating phrases in advance that you can return to during the competition, for example:
- "I am strong and ready."
- "I'm great no matter what the outcome."
- "This feeling is unpleasant, but not dangerous."
- Dealing with unexpected events: If something goes wrong - weather, injuries or competition - focus on what you can control, like your timing, your rhythm or your attitude.
- Come back to the present: Stop thinking about results and what will happen during the race. The race shouldn't start in your mind before it's time in reality.
Returning after an injury
If you are returning to competition after an injury, uncertainty and doubt can be common challenges. Focus on the small victories during your recovery journey. Perhaps it was the first run without pain, or when you managed a longer distance than expected. Remind yourself of these achievements, especially during competition, so as not to create unrealistic expectations. It will take the time it takes.
Summary
Whether you are a beginner or an experienced runner, strengthening your mind along with your body is crucial. Mental training helps you manage stress, maintain focus and overcome obstacles on race day. By preparing both your mind and body, you give yourself the best chance to succeed - and to enjoy the journey there.
Start practicing your mental game today!
Your physical training is important, but without a strong mental foundation, you can never reach your full potential on race day. By integrating mental training into your daily routine, you can shift your focus from worry and doubt to confidence and presence - and it doesn't have to be complicated.
Start today by trying out some of the techniques we've covered. Want to take it a step further? Discover The Flow Mindset Method, a proven method that helps athletes perform better, manage stress and - most importantly - have more fun! Learn more and hitta road on the side of my program.
Skip to the following page to read more about mental training and raise the level of your mental game.
About the author
Tommy Davidovic
Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer who helps athletes get guaranteed change and results fast. Creator of the Flow Mindset method that has helped athletes around the world break their old records and made competition fun again.
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