July 2003

Previous issues

Each month we offer a new article by Kitty Consolo, Ph.D.   Kitty is a veteran runner and exercise physiologist.  She has been running and racing since 1975, and has won over 400 road races ranging from the mile to the marathon and went to the first women's Olympic marathon trails in 1984. Kitty has a PR of 2:42.46 for the marathon and 35:02 for the 10km,  She now enjoys shorter races and masters running.

Enjoy, and please let us know your thoughts about the Runner's Corner!

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The Body Achieves When the Mind Believes 

    The influence of the mind over the body can be profound.  Research has show that cancer patients who use guided imagery and positive thinking live longer than those who think they are hopeless.  Outstanding results have occurred for athletes as well.  I am not a psychologist but I have a minor in the field and have learned to use some mental techniques that have made my running successful.  This month’s Runner’s Corner will teach you the basics in using your mind to help your body become the runner you want to be.

Guided Imagery—creating your vision

    The first step I’d like you to take is to think about your desired vision of yourself as a runner.  This vision should be realistic but very positive.  For instance, if you are interested in feeling and looking fit, see your body as such.   Imagine a trim fit beautiful body that flows each step you run. Even if your body is not there now, thinking and seeing it will help you accomplish your goal.  Avoid negative images.  I remember when I first became interested in becoming an athlete.  I had watched the 1972 Olympics and decided that was my goal, to look as trim, fit and strong as those athletes I watched in the games.  I had been pretty much a bookworm and had just started swimming.  I was one of those athletes who got the perfect attendance trophy at the end of the year, not too many ribbons.  But the more I dreamed of my transformation as well as continued to train, I eventually evolved my body into a fit, trim athlete’s body.

     You can also use your imagery to help you in upcoming races.  Imagine yourself at the race.   At each point in the race, imagine yourself running smooth, effortlessly.  You are flowing and running the pace your body is ready for.  Ask your body, what pace it thinks you are ready to do.  Ask for a slowest and fastest goal so you have a range to start with rather than the pressure of a specific time.  As you get closer to the race, see if a specific time comes to you, if not stay with the range.  You may even want to enlist the help of a coach or training partner to help you with this one.  I was able to use a specific time after I had been racing for many years and developed a keen sense of pace.  My best example of visualizing a time before a race and then making it was the 1982 New York City Marathon.  My body told me go for 2:42.  That would be a personal best by 3 minutes.  I kept seeing 2:42 as I trained.  I wrote it everywhere—on my refrigerator, on notes in my car.  When race day came, there was a tremendous wind.  Most of my friends race slower than their previous times.  But I ran a 2:42.46 and I am convinced the mental focus combined with my training got me there.  See yourself as you want to be and always positive.

     You can also turn negative physical states into positive imagery as well.  A favorite image I like to tell people to think of when their legs start feeling heavy and tired in a race is to imagine that the finish line clock is a giant magnet, that there legs are strong steel and that they are being pulled to the finish line. 

Self Talk

     Another important mental tool is what you say to yourself.  Some of you may not even be aware of what you are saying to yourself.  Start paying attention especially when you are running and in a race.  As we start to feel physical discomfort, it’s easy to start thinking negative thoughts like “Boy was I crazy to run this race,” or “this is stupid, I’m never doing this again” or “I am so slow, I’m terrible…” 

     Instead of the negative, even if you feel tired or start slowing down, say “I can, I will.”  This little phrase has helped me immensely even if I don’t really feel well.  I also tell myself, “Kitty, you are doing great, way to go.”  Even if I am running slower than I wanted I still give myself a pep talk because I realize what a blessing and privilege it is to be healthy enough to run in a race.  An attitude of gratitude is important and if you forgot how fortunate being able just to run is, spend some time visiting a cancer ward or anyone with a serious illness and the experience will help you put your gift of running back into perspective.

Positive Songs

     Music can also be a great up lifter and some of my best races have been when I have been singing songs in my head when I am running.   I especially like “Born to Run”, “Running on Empty” and even gospel music.  Find the music that motivates you.  Songs work especially well when you are losing your focus and not able to think clearly or only think negative thoughts.  I would not advised wearing headphones though—they block out what is going on around you such as a sudden car on the course or dog and you may trip and fall.  Instead, listen to songs before you run and they will stay in your head as you continue to run.

Affirmations

     Another great tool to changing yourself for the better is to use positive affirmations.  They should be short phrases in the present moment that refrain from using negatives.  Examples would be “I am running effortlessly.”  “I am running fast.”  “I am running easily.”  These affirmations stay in your subconscious and if repeated daily, can really work on helping you transform yourself to your vision.  I often write out my own affirmations, then record them in my own voice on tape and play them in my car and around the house.  Again, it’s very important to use only positive statements as one’s like “I am no longer slow” do not work because the mind only hears “slow” not the no longer.

Summary

     Guided imagery, positive self talk and affirmations are wonderful mental tools that can transform yourself whether your goal is to be a fitter or faster runner or to improve your health or any aspect of your life.  Hope to see you on the roads, and remember, if you think you can, you will!