This great information sent to me by Cyndie Nell. Her motto: 26.2 been there done that 13.1 is where it's at!!!
THE MENTAL MARATHON
By Mindy Solkin, Owner &Head Coach, The Running Center
By Mindy Solkin, Owner &Head Coach, The Running Center
We all know that running requires a great amount of physicality. But your mental fortitude is equally important. There are two types of mental training in the sport of running: "Association" and "Dis-association". Association or "associative running" allows you to "tune-in" to your body and its physical sensations, while Dis-association or "dis-associative running" refers to the process of "tuning-out" distractions.
ASSOCIATION
Association refers to running where your mind is focused on the body and you are intentionally concentrating on physical sensations. Most elite runners use the associative method.
This method includes:
1) Monitoring your running form, stride and posture.
2) Monitoring your performance utilizing time, distance covered, pace and heart rate.
3) Monitoring breathing patterns for rate and depth of breath and type of breathing (chest or belly).
Association refers to running where your mind is focused on the body and you are intentionally concentrating on physical sensations. Most elite runners use the associative method.
This method includes:
1) Monitoring your running form, stride and posture.
2) Monitoring your performance utilizing time, distance covered, pace and heart rate.
3) Monitoring breathing patterns for rate and depth of breath and type of breathing (chest or belly).
The strengths of association include:
1) Integrates mind and body to create a flow state.
2) Creates a mental awareness and alertness called "mindfulness" or "being in the moment".
3) Develops mental control.
4) Develops focus.
5) Allows you to react to changes in the running course such as hills (change your stride length) or fatigue (change your pace or breathing).
1) Integrates mind and body to create a flow state.
2) Creates a mental awareness and alertness called "mindfulness" or "being in the moment".
3) Develops mental control.
4) Develops focus.
5) Allows you to react to changes in the running course such as hills (change your stride length) or fatigue (change your pace or breathing).
The limitations of association include:
1) Harder to learn and apply.
2) Requires mental effort.
3) Requires mental skills.
1) Harder to learn and apply.
2) Requires mental effort.
3) Requires mental skills.
DIS-ASSOCIATION
Dis-association refers to running where your mind is focused either on external stimuli or internal distractions. Most beginning and non-competitive runners use the dis-associative method. Dis-associating while focusing on external stimuli includes:
1) Listening to music while running.
2) Talking to your running buddy.
3) Focusing on the environment (landscape, other runners, etc).
Dis-association refers to running where your mind is focused either on external stimuli or internal distractions. Most beginning and non-competitive runners use the dis-associative method. Dis-associating while focusing on external stimuli includes:
1) Listening to music while running.
2) Talking to your running buddy.
3) Focusing on the environment (landscape, other runners, etc).
And while running on a treadmill external stimuli includes:
1) Watching television.
2) Reading.
3) Surfing the net.
1) Watching television.
2) Reading.
3) Surfing the net.
Dis-associating on internals distractions where the mind is focused on your personal thoughts and feelings includes:
1) Fantasizing.
2) Reminiscing or reflecting.
3) Solving life problems.
4) Thinking of work/family/friends.
5) Allowing your thoughts to wander.
1) Fantasizing.
2) Reminiscing or reflecting.
3) Solving life problems.
4) Thinking of work/family/friends.
5) Allowing your thoughts to wander.
The strengths of dis-association include:
1) Reduces boredom.
2) Reduces physical discomfort and fatigue.
3) Increases endurance.
4) It's just easier to do.
1) Reduces boredom.
2) Reduces physical discomfort and fatigue.
3) Increases endurance.
4) It's just easier to do.
The limitations of dis-association include:
1) Emphasizes external stimuli, not exercise.
2) Can lead to over-reliance on entertainment.
3) May increase injury because of distractions and not watching where you are going.
1) Emphasizes external stimuli, not exercise.
2) Can lead to over-reliance on entertainment.
3) May increase injury because of distractions and not watching where you are going.
Try using a combination of the two methods at different points in your run and then see which type helped you to get through certain parts of the course. Then use this information on race day, as it will be familiar to you. And being familiar with the course, how to race and what to expect is a very strong component to running well.
