Preparing yourself mentally for a big run is as important as preparing yourself physically. In fact, some might say it’s even more important. Whether you’re joining the thousands of Comrades Marathon runners this month, or are getting ready for your first 10km, half or full marathon, here are some tips for getting your mindset right for a long race (and for life!).
Running – especially the long-distance variety – is as much a mental challenge as it is a physical one. We asked highly qualified and experienced executive, team and life coach and coach trainer, Mark Fraser-Grant, to share some tips for getting your head into the right space before lacing up.
Passionate about people and helping them set and achieve goals (while having fun), Mark is also a runner. “I love to run, although I only started later in life at the grand old age of 51 (I am now 55). I have found that I have been able to use the tools of coaching and mental training to improve not only my pace and endurance, but also experience fun, joy and a sense of accomplishment.”
While consistent physical training is an absolute must, Mark also suggests running with seasoned runners who know the drill. “Their knowledge will transfer to you, plus, runners generally love to share.”
Tips for getting into the right running mindset:
1. First and most important, believe you can do it! Starting out with the proper mindset is essential. Link it to a committed decision or goal. Like being mentally strong and physically fit.
2. Learn to operate in the ‘stretch zone’, which is roughly 10% to 15% outside of your comfort zone. Your mind records that you can improve, and this embeds in your consciousness and becomes second nature. You’ll see improvements relatively quickly, which supports a growth mindset.
3. Monitor your self-talk and use running to become more self-aware. Is your self-talk being fearful, doubting and discouraging? Do you make excuses and procrastinate? The good news is you can change that by intentionally replacing negative thoughts with empowering ones. This, like physical training, may take time. However, it is so worth it. Be patient and treat your doubts and fears like hurt children who need to hand over to the powerful adult version of yourself.
4. Set realistic goals and, once achieved, learn to celebrate success and acknowledge your growth.
5. Life has many challenges and living in KwaZulu-Natal needs a dose of ‘Kwazilience’. That stuff can get heavy, so put the baggage down, focusing on the beauty around us. Note everything you can be grateful for and cultivate a sense of humour and fun. Have perspective – there’s no need to be a ‘doom scroller’ (spending excessive amounts of time online scrolling through negative news)! Lighter people travel faster and have more natural resilience and a possibility mindset. Every challenge has an opportunity with it. It’s the law of polarity.
6. Realise that your subconscious records every living detail of your life – especially anything repeated – therefore these healthy habits and mental conditioning can be applied to business and life. You can do it and flourish in life.
About Mark:
A recognised leader in the global coaching industry, Mark is a consciousness coach, executive coach, coach trainer and master facilitator. With his blend of skills and many years of experience in human resources, training, recruitment, career counselling and development, Mark is dedicated to developing consciousness in individuals, executives, teams and organisations. He coaches his clients in self-awareness and development, conscious leadership, and effective relationship building. High-performance collaboration and high-performing teams are a speciality. (He recently assisted in turning the DHS 1st rugby team around and supporting the coaches and players to have their best season in 14 years). He also offers transformational retreats.
Details: Mark Fraser-Grant, 083 297 4224, [email protected], www.starleadership.co.za
