Encourage Yourself!
The Mental Game is the Hardest Part
Encourage Yourself!
Last week, I stepped back from our normal convos and shared some of why I run. This week, I want to share some ways to get through those runs, even when it gets hard. So look up! Because this week is all about encouraging yourself!
I go through phases of how to encourage myself with running. Sometimes, like I've talked about in goal-setting, I have a specific, quantitative goal, like completing a course, and sometimes that goal is tied to a more long term, qualitative goal, like completing the course with ease. But sometimes in the middle of a run, you need something smaller just to give you that kick to make it through. That's where these tips come from. They're small things, but small things can be the difference between achieving your goal and not achieving it.
Ideas for Effective Encouragement
I use a combination of simple phrases and mental imagery in these moments, and the ones I’m sharing are specific to me. They might work for you, or you might come up with different ones. Whatever works to get you through the hard parts of those runs. Here goes:
You’re gonna make it.
Literally, sometimes I whisper to myself: you’re gonna make it.
Which is so basic and pretty embarrassing to admit. But it helps me, and it might help you, too. Other phrases I use include:
You’re stronger than you think you are.
I learned this one in a fitness class, although I can't remember which one. And finally:
Yes you can.
The "you" in all of these is particularly important, because I'm saying the phrase from one side of my brain to the other: from the side that believes to the side that's saying "give up" or "this is hard". Yes you can make it to that realistic, meaningful-to-you goal, and that goal is worth it.
No one cheers you on in training runs
Other times, I feel like I need some outside encouragement. The issue is: there’s no one around. No one cheers you on in training runs, and if you run by yourself, it’s particularly tough. In these situations, I use mental scenarios for encouragement. They can be pretty silly, and feel free to tell me that they’re silly (I know this already), but they work for me. Here’s one:
Sometimes when I’m feeling like I’m not going to make it through a challenging part of my run, like up a hill or down a long, flat stretch,
I imagine two sportscasters in my head narrating my run.
I have them talk to each other about how I correct my form to get more efficient, praise my efforts, and cheer me on.
[I am now pausing with an embarrassed face 😬😬😬]
I know, I know, so silly. but why not?
Get through those hard parts, that's my goal! I’d be interested to know if you all use any mental scenarios to help you through your runs, so let me know in the comments.
Ted Lasso Call-out: Believe
All these tools are useful: the phrases, the mental scenario, et al, but the real trick is that you have to believe yourself when you use them, and you have to believe yourself 100%!
What do you have to lose, after all, by believing you when you whisper "you're gonna make it" or you picture two sportscasters narrating your awesome effort? Nothing: you have nothing to lose. You have only confidence to gain.
If you've set realistic, meaningful-to-you goals like we've talked about in this channel before, then there's no reason not to believe in you. You’re your own best bet.
I’ll see you again next Friday in this newsletter. Have great weekends, everyone, and for today, remember: go run.