The big day is nearly here. You have completed your final training sessions and are now resting in advance of your first 10k run. This week we are going to focus on getting your mind right. While your body is going to do all the hard work, getting your mind tuned in and learning to manage your thoughts on the run will help you to enjoy the experience.
The days before:
It is important to rest in the few days coming up to the run. This means not running or, if you really want to, just a light short jog. Try to avoid any mentally challenging tasks the night before or morning of a run. Also, do not underestimate the value of a good night's sleep. Your levels of human growth hormone (HGH ) rise during sleep. HGH is an important part of muscle repair, recovery and strengthening. So to get a good start on your first 10k, get plenty of rest and avoid any brain strain before your race.
The start line:
Most people will get some pre-run jitters or butterflies. Don’t worry about this. Rather than viewing nerves as a handicap, think of them as a sign that you are ready to run. Sports psychologists have a handy phrase for dealing with nerves: "It's not a question of getting rid of the butterflies in your stomach – it's about getting them to fly in formation."
During the run:
At the beginning of the run it will be important to focus on your stride, breathing and pace. Be aware of your pace. It can be very easy to try to keep pace with the people around you and get tired very quickly. On your first run it is important to start slow and build up. You will soon find a rhythm and pace you are comfortable with.
As you progress through the run you will experience different thoughts and emotions. The dominant ones are likely to be tiredness and soreness. There are mental techniques you can use to take your mind’s attention off the fatigue and pain you are feeling or focus completely on your body so you can make appropriate adjustments to your stride. The most commonly used of these techniques is disassociation. Disassociation is basically the skill of turning your mind and focus to positive thoughts rather than focusing on the run and your feelings of fatigue. Disassociation can be turned either inward or outward. With inward dissociation you may use imagery to imagine yourself floating easily along the course or you may imagine yourself in a different environment altogether. Outward disassociation is focusing on some part of the external environment and mentally distancing yourself from your running and your fatigue.
A big motivation can be having loved ones waiting for you at the finish line. Calling them to mind throughout the race can be a very powerful thought to keep you moving.
All runners will be contacted this week with regard to run numbers and starting points. If you haven’t heard or have any questions about the run, contact Irene at 087 7852004
You can donate online at: www.susielonghospice.com Top tip: Chat to your fellow runners. This will take your mind off tiredness and help you enjoy the event.
