Coaching focus – mental toughness

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Control your mind to race better

In the words of Amby Burfoot, runner, author and ex-editor in chief of Runners World “if you train your mind for running, everything else will be easy”.  I’m not sure I totally agree with that but he has a point.

As runners, most of us are diligent about our sport. We practise our running, log our miles, analyse our splits, fuel our runs and attempt some form of strength and conditioning. We get that all of this matters, and put in the work. Many runners, however, don’t deliberately focus on the mental aspects of running – or train the brain to keep running when the going gets tough. Some believe you’re either born with mental toughness, or you’re not. And sometimes it can even be used as an excuse not to push hard in races. Undoubtedly, backing off is sometimes the right thing to do, but not every time. Sometimes its the golden opportunity to practice mental toughness.

There are lots of ways to build your mental toughness, but today I am focusing on two areas in particular that may help you gain control of your mind and banish negative thoughts that may undermine your race performance. These are the art of being present and the importance of deliberate practice.

Running in the Present

In a race, remembering past issues or fearing the discomfort that is to come is common, but unhelpful – its more information than your brain can, or needs to process at that time. An ability to be present just in the moment – exist only in the current breath, the here and now, will help you to calm your mind and find a state of flow. You are not the same you as you were on your last run, or will be on your next run. You may have had more or less sleep, may be more or less well hydrated, your nutrition might be better or worse, and what are your stress levels doing? Your capacity to run will vary day by day. By existing in the moment, you can step back from the negative chatter, the doubts and other thoughts in your head and make better decisions based on your current sensations and your immediate environment.

 

Meditation or mindfulness are great training tools for training the skill of being in the present. Training your mind to meditate means stepping back from the chatter, doubts and other thoughts in your head, becoming aware of them and allowing them to pass. Don’t expect to clear your mind but work towards disengaging or managing your thoughts instead of fighting them.

 

These techniques are best practised for the first time outside of running, when you’re calm and have time rather than when you are being physically (and sometimes mentally) challenged.

Try some of these to start with, but there are many ways to meditate or be mindful, and lots of very useful resources on the internet or apps you can use to help.

Start by finding a quiet space and setting a 5 min timer on your phone. Lie or sit comfortably, where you are not actively engaging muscles to stay upright.

  1. Imagine your mind is a clear blue sky and your thoughts are puffy clouds that move across the sky. Simply watch the thought clouds pop in and out of your mind. They are temporary. They don’t have to distract you. Be aware of your inner monologue – once you are aware of it and can separate who you are from what you are thinking, you can begin to identify and dismiss non-productive thoughts both in rest and on the run.
  2. Try lying on the floor and breathe slowly. Notice your breath. Without trying to change it, count how long it takes you to inhale (count at a slow pace). Then start to draw out and lengthen your exhales to match the count of your inhales. Keep your breathing relaxed. If you lose count, start again, it doesn’t matter, just keep coming back every time you drift away.
  3. Lie on the floor in a passive position. As you breath out, imagine that your bones are getting heavier. Start at your head. Imagine it sinking into the floor. Move to your shoulders, your back, your arms etc all the way down to your feet. If your mind wanders, pull it back to the present and continue.

 

The next stage is to adapt one of these techniques to practice on the run… which brings us neatly on to the art of deliberate practice.

 

The importance of deliberate practice: 

Drawn from the book Bounce, by Matthew Syed, there is an often quoted fact that we need 10,000 hours of deliberate practice to become an expert at something. This is often misquoted as 10,000 hours of practice, but there is a big difference between practice and deliberate practice – its not enough to just show up and go through the motions – in running terms, it’s not simply the miles, its the quality of those miles that makes you better.

 

Something for you to try:

– At the beginning of every workout, identify something you struggle with and set an intention to practice that thing. For example, if you struggle with negative self talk on the run, try adapting some of the mindfulness techniques talked about above.
– Focus on being present in the run, on your breathing in and out, or on your form. Set yourself a mantra to remind yourself of being present, count your in and out breaths, your footsteps or count from 1-100 repeatedly (as practised very successfully by Paula Radcliffe).
– Try identifying your negative thoughts, seeing them as clouds or bubbles floating by, dismiss them and replace each one with something more productive.
– Set yourself a mantra to address your target – if you fade, the mantra “be strong” or similar may work. If you find you start shuffling, a mantra like “pick up” or “bounce” or “fast feet” might help.

These are just a handful of suggestions – find something that works for you, that you deliberately practice on your training runs and can fall back on when you race. Even the elites find the going tough, and need to work on their mindset, as Olympic gold medal winning triathlete Jess Learmonth with testify to.

 

Do you work on your mental toughness on the run or in a race? If so how?

Do you meditate or practice mindfulness regularly? Does it help?

Share your thoughts and ideas with us below. 

 

Other useful resources:

MH Runners Club webinars on marathon training and nutrition https://www.mhhealthandfitness.co.uk/webinars/

MH Runners Club Ask the Coach sessions https://www.mhhealthandfitness.co.uk/mh-runners-club/

 

 

Join the Club at MH Runners Club

Do you want a personalised training plan?

Want to know more about running or personal training?

Contact me today to ask any questions or to book your FREE consultation.

Email me at martinhulbertpt@gmail.com or contact me via Facebook Messenger

Martin Hulbert

Running Coach & Personal Trainer Leicestershire

MH Health and Fitness Online Community

www.facebook.com/mhhealthandfitness.co.uk

#MHrunners

Coaching Focus: Improving running form and efficiency through core work

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One of the cornerstones of becoming a strong runner is building your core strength to run more efficiently and faster for longer periods of time. A strong core can improve form (in particular stop you slumping towards the end of a long run or race), cut injury risk and help you generate more power, therefore increase speed.

 

What is your “core”? 
The term “core” is used to describe the whole musculoskeletal area around the middle of your body – as a rule, core work should strengthen all the muscles that support the pelvis and spine. This will include your abdominal muscles (transverse, rectus and obliques), lower back (erector spine), glutes, pelvic floor, hip flexors and even your hamstrings.

 

How often?

The great thing about core work is you can do so much without equipment, and little and often is best way. 5 minutes makes a huge difference. Research suggests to make something like this part of your routine, it needs to piggyback on an already established habit. Think about when you want to do your core work. Do you want to do 5 mins after every run? Or 5 mins whilst dinner is cooking? Link your time with another habit and it’ll stick much more easily.

 

What to do:
There are a lot of core moves to do, which is great for adding variety and interest to your routine. The thing to remember here is that we are runners and we want to do moves that help our running – these tend to be dynamic (moving) core moves – so instead of a straight forward plank, try a plank where you move your legs, like a spider plank. And other compound strength moves such as squats, deadlifts etc also work your core.

 

A few core routines are listed below. These are sets of 3 exercises, where you could do 30-40s of each, take a 10-20s break and then repeat the set twice more for a total of around 5 mins of core work …or switch it up and do two sets of two workouts. All of these exercises work multiple muscle groups but I have listed the main one they target in brackets. Try not to take a break between exercises to increase core fatigue.

Don’t forget, there is a twice weekly follow-along core session in MH Runners Club (www.mhrunnersclub.co.uk) every week if you want more suggestions of core exercises that will benefit you as a runner. And if you’re already a member of the club, doing 2 of these 5 min core workouts in addition to the 2 club workouts will really help you see improvements.

Workout 1:

  1. Single leg glute bridge (glutes, hip flexors) Single Leg Glute Bridge
  2. Bicycle crunches (transverse abs, rectus abs, hip flexors, obliques) How to Do the Bicycle
  3. Side planks with reach (obliques) https://youtu.be/-ruAdV34H54

Workout 2: 

  1. Dead bug (coordination, transverse abs, hip flexors, pelvic floor) Dead Bug – Abdominal / Core Exercise Guide
  2. Russian twists (obliques) How to Do a Perfect Russian Twist | Female Bodybuilding
  3. Scissor kicks (rectus, transverse abs, hip flexors)  How to properly do the scissor kick core exercise

Workout 3: 

  1. Plank with alternating arm and leg raise (balance, coordination, transverse abs) https://www.youtube.com/watch?v=qk3tZEJ-Qwg
  2. Superman (lower back) Exercise Tutorial – Superman
  3. Toe tap (rectus abs, hip flexors, obliques) https://youtu.be/Ml2xTP45jVQ

Workout 4: 

  1. Spider plank (obliques, abs)  How to Do Spiderman Plank Crunch Exercise
    (or if you’re feeling brave – Scorpion plank press up (hip flexors, obliques, upper body) “SCORPION PLANK PRESS!!”  Functional Fitness move (Core, Shoulders, Chest, Glutes)
  2. Windshield wiper (obliques, rotational core strength) How to Do a Windshield Wiper | Ab Workout
  3. The Boat (lower back, rectus abdominus, hip flexors) How To Perform The Boat Core Workout In 60 Seconds | 60 Seconds To Fit | Brawlers

 

How to get stronger
Once any of these moves start to feel easier, you can do them for a few seconds more (move from 30s to 45s for example), add resistance (weights or bands, depending on the exercise), or make yourself more unstable, which means your core has to work to stabilise you more. Using an exercise ball or bosu ball can help with this. Don’t forget to vary it up too – there are lots of options to shake up your workout.

 

But it hurts…
None of these exercises should hurt (especially your neck). If they do, check your form carefully. Consult a professional for a form check or adaptations if needed (for form, it is quite useful to video yourself to check).

How often do you do core exercises? Do you have some favourites that I haven’t mentioned (or any that you hate)? Share your thoughts and help motivate others!

 

Other useful resources:

MH Runners Club webinars on Strength & Conditioning For Runners  https://www.mhhealthandfitness.co.uk/webinars/

MH Runners Club Ask the Coach sessions https://www.mhhealthandfitness.co.uk/mh-runners-club/

 

Join the Club at MH Runners Club

Do you want a personalised training plan?

Want to know more about running or personal training?

Contact me today to ask any questions or to book your FREE consultation.

Email me at martinhulbertpt@gmail.com or contact me via Facebook Messenger

Martin Hulbert

Running Coach & Personal Trainer Leicestershire

MH Health and Fitness Online Community

www.facebook.com/mhhealthandfitness.co.uk

#MHrunners

Fasted Running. Yes or No?

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We’ve all heard the stories of runners that have run 18+ milers on nothing but air, no breakfast, no in-run nutrition and no water; and it can definitely be a bit of an ego thing in the running community (I used to be one of those!). The question is, what purpose does it serve and should you be doing it?

 

I’m going put in a spoiler in right now – whilst results are often very individualised, I don’t recommend this for the runners I coach, and am not going to recommend you try it. Let me explain more…..

* please note, I’m not a specialist in this field and the information below comes from recent and relevant articles and research, as well as my years of coaching runners. But each runner is individual and if you are serious about taking this further, please consult a well-qualified, experienced specialist. 


What is fasted running?

Scientific literature defines fasted training as not eating within 10-14 hours of a workout, so usually this would be an AM run. It’s an idea that has been around a long time and many runners swear by it.

Why has running fasted become popular? 

There are a few drivers behind this, but the main two seem to be weight loss, and increased utilisation of fat as an energy supply (for endurance running).

 1.  Weight loss:
It seems obvious – run without eating and you’ll have to burn your body fat – sounds wonderful! Sadly, it’s not that simple. Yes, you will increase the percentage of fat you burn when you run if you run fasted, but the primary source of fat burned during exercise isn’t the belly fat you’d like to use, but intramuscular fat. There are other negatives too… it increases the amount of protein you break down (in a non-fasted state, protein contributes approx 5% of your energy requirements for endurance training, but in a fasted state it’s doubled to around 10%). resulting in the breakdown of muscle tissue that can lead to a decrease in resting metabolic rate, a decrease in strength and an increase in injury risk.
Running fasted is also a major stressor on your body – it results in increased cortisol levels in the bloodstream, particularly in women, which promotes muscle breakdown, abdominal fat storage, higher fatigue and worse recovery. Not only that, but hard sessions are more effective when fuelled by glycogen, so you may burn more fat as a percentage, but your performance will suffer and you’ll burn less calories overall.

A number of studies have been done on fasted exercise for long term weight loss, and most found similar rates of weight loss in fasted and non-fasted participants, with little difference in body composition.  It just doesn’t seem to work. To meet weight loss goals, you’d definitely do better to fuel your runs. You’ll feel better, run better and nutritious fuel consumed during and immediately post workout is much more likely to be utilised for repair and recovery, rather than be stored where you don’t want it. Try and eat the exercise calories you have burned within a 1-2 hour window after working out. By doing this, it stops your body craving foods later in the day and you overeating and adding in more calories that you burned running.

 

2.  Increased fat utilisation as an energy source (and preserve glycogen in endurance runs e.g marathons / ultra marathons)
Again, this makes sense. Our glycogen stores are limited but we have much more energy in stored fat, even if you have a lower body weight. So relying on fat as a fuel for endurance events will preserve our glycogen stores and keep us running for longer. Research does indicate that training in a fasted state improves the ability to tap into fat stores sooner, and burns a higher percentage of fat during training sessions. But the caveats above still stand – it stresses the body, releasing cortisol, increasing protein breakdown and delaying recovery. As the brain is fuelled by glucose, it will also impact decision making as the race progresses. And the research is very clear on this – running on low carbohydrates will decrease your ability to hold a high intensity level if you plan on running fast.

 

3.  Other reasons: Convenience / it feels better / less digestion problems.
Running on a full stomach certainly doesn’t feel great. Most of us have also experienced runner’s tummy problems at some point or other. And not eating before a morning workout means 10 mins more in bed….
The best solution to stomach issues is to trial different foods to see what works (I have a client that can’t eat raisins for 3-4 hours before they run without getting an upset stomach, for example, but their friend always has them as a pre and during workout snack), and getting used to running with a little something in your stomach. It doesn’t have to be much. Stay near home whilst you try it, and preferably on an easy run! As for convenience, get out of bed ten minutes earlier and have something easier on your stomach. You’ll be fine!

 

 

Should I run fasted at all?
Well that’s all a bit doom and gloom for fasted running! But actually, short easy runs fasted won’t do any harm and you may feel good doing them. Generally, for easy effort runs of less than 60 minutes it is fine (but make sure you are well hydrated), but for harder or longer runs, a little sugar and protein goes a long way – it’ll boost energy, mental clarity and mood, allowing the body to better access energy sources and slow muscle breakdown. The general recommendation is around 150 cals, mostly simple carbs with some protein, but low fat and fibre. I use Mountain Fuel’s Morning Fuel for this (148 cals, some protein, mostly simple carbs) for convenience and easy digestion, but other ideas may include:

  • Half a protein shake with a banana or dates in for carbs (have the other half when you get back)
  • Instant porridge pots
  • Banana (maybe with a tablespoon of low fat Greek yoghurt)
  • Dates (a little peanut butter if you can stomach it)
  • Rice or potato balls
  • Nakd bar (or other similar dried fruit / nut bar)
  • Granola bar
  • A sports gel or chews
  • Half a white bagel or a slice of white toast with jam.

 

 

As with any new nutrition, try it out on an easier run close to home! And listen to your body. There’s lots of advice out here on the internet, but ultimately, we’re all individual and respond differently to different stimuli.

What about you….Have you discovered the secret to maintaining the ideal runners weight? Do you run fasted and love it?  Do you have the perfect pre run snack? Let us know….

 

Other useful resources:

MH Runners Club webinars on marathon training and nutrition https://www.mhhealthandfitness.co.uk/webinars/

MH Runners Club Ask the Coach sessions https://www.mhhealthandfitness.co.uk/mh-runners-club/

 

Join the Club at MH Runners Club

Do you want a personalised training plan?

Want to know more about running or personal training?

Contact me today to ask any questions or to book your FREE consultation.

Email me at martinhulbertpt@gmail.com or contact me via Facebook Messenger

Martin Hulbert

Running Coach & Personal Trainer Leicestershire

MH Health and Fitness Online Community

www.facebook.com/mhhealthandfitness.co.uk

#MHrunners