How simple mindset shifts can help you be a more consistent runner
Something that doesn't get talked about enough [but we all know if we've been running for any length of time] is the fact that training is just as challenging mentally as it is physically. And I'm not just talking about pushing through hard workouts or getting out the door when you don't want to or pushing through when you're tired.
Making changes to your training from how you've done it in the past; eating more food from what you're used to; seeing a physical therapist for the first time [or maybe just admitting you need to go back]; slowing down your runs; taking more recovery...all of these have a mental component.
Oftentimes we are very capable of achieving our goals, but we get in our own way. Not being willing to make changes from deep-rooted training beliefs even when they are holding you back; not willing to get uncomfortable; not willing to seek outside help because you're stubborn or have anxiety about having less control; not thinking you're capable of running xyz times; believing your age holds you back from getting faster... these are all examples of ways we get in our own way of having the success we desire. And these are all ways I've self-sabotaged myself.
I'm currently training for the Tokyo Marathon, which is less than 4 weeks away. I ran my highest mileage week ever last week [and I've been training for marathons since 2012]. I haven't had any major pain and my body has responded well to the volume. And I have no doubt that things are going well because of the mental shifts I made going into and throughout training. Here are some of the big ones - let me know if any of them resonate with you! ⬇️
Old way of thinking: My only goal for this race is to run [insert time goal].
Mental shift: My main goal is to have a healthy build and go into the race feeling strong. I'll put in the work and let the race play out.
While there is nothing wrong with having a specific time goal for a race, focusing on the process and training from my current level of fitness has allowed me to push without overtraining. It's also taken away any pressure and honestly made training a lot more fun.
Old way of thinking: I only need to go to PT when I'm actively in pain.
Mental shift: Having regular PT appointments on the calendar to get maintenance work helps catch small things before they force me to take time off.
I've seen my fair share of physical therapists and it took awhile for me to find one in Chicago that actually got to the root of my chronic left side issues I've had for a number of years. And while I'm sure I could manage without regular PT appointments for this training cycle, I don't want to risk it. I schedule appointments every 2-3 weeks so I already have them on the calendar. And while I've canceled a few of them because I really didn't need to go, there have been many times when something starts bothering me a few days prior and I'm really happy I have an appointment to get some dry needling, body work, and to add anything to help manage it at home. I don't think everyone needs to do this, but if you have a history of injuries and/or you're a master's runner, checking in with your trusted PT on a somewhat regular basis during a big training cycle can help to keep you running strong.
Old way of thinking: I need to hit these paces during workouts.
Mental shift: I'm not sure exactly what my marathon pace is, so I'll do workouts by effort.
The majority of my mileage has been at an easy effort, as I've been focused on building volume instead of adding speed. Both are ways to build desired fitness toward a marathon. I wanted to challenge myself with mileage while staying healthy, and adding a bunch of speed + volume at the same time is not a smart way to train, especially with an injury history. I have done some workouts within my long runs, though, to practice longer stretches at marathon effort. And truthfully, I'm not sure exactly what that pace is...and I also don't want to hold myself back or push harder than I should. So I've focused on effort. And the pace that my body has landed on has been within 5-10 seconds of my marathon PR from 2018, which is a great confidence boost. Now, I will say it's harder to do this when you don't even know what certain efforts should feel like...but if you always obsess over pacing [and get really upset if you don't hit certain paces], and you have racing + speed work experience, shifting to some effort-based workouts might be something to try.
Old way of thinking: Fueling well really only matters around the long run and hard workouts.
Mental shift: I need to eat a lot more food throughout the entire week.
While I know the importance of nutrition in training [which is also a shift because when I first started my attitude was that I can just eat whatever I want because I'm running so much], I honesty don't think I've truly eaten enough when marathon training in the past. I had a big ah ha moment about a month ago when I was feeling so rundown, to the point that I needed to take an extra rest day. My sleep was good and I was on top of supplementing for the areas that have been trouble in the past. But I realized I wasn't eating enough. I did some tracking to check and yep, definitely under fueling. I will say it can be a bit of a mindf*&k to realize how much you need to eat to properly fuel yourself when marathon training. And it's not easy on the wallet. But it makes such a big difference. I've looked for easy ways to add in more food, especially carbs, even it means paying a "convenience fee" so I'll actually eat it.
Some others worth noting:
Fueling a lot more on long runs. Even if I only have 2 miles to go, if I'm due to take a gel, I'll take it. My recovery is so much better because I'm eating more during my long runs - usually getting 60-70g of carbs/hour. If you're always needing a long nap after a long run, check in with your fueling around it.
Shifting mileage around if needed. I'm running 5 days/week, with a medium-long run in the middle of the week and a long run on the weekend. And then 3 shorter runs. I'm pretty consistent with which days I run, but if I'm short on time on Tuesday, for example, and I run 3 miles instead of 5 miles, I'll add those 2 miles to one of other shorter runs. I have a mileage target for each week and if I can't prioritize a certain mileage on one day, I'll make sure to prioritize it another day.
Embracing winter running. This winter has been colder than the last few and running in the dead of winter in Chicago is not for the weak. But surprisingly, I've enjoyed it. It's easier to fit in my training because there are less social demands on my time [compared to summertime Chi - IYKYK]. And I can sleep in a bit on the weekends cuz I'd rather go out when it's a bit warmer. It's also easier to get more sleep - an important part of training - because it's dark early and I like to hibernate a bit in the winter anyway :)
Accepting that I have to do the "little things." Daily mobility, consistently strength training, warming up before every run, and sleeping more are the big ones for me. These aren't little things, but they can be overlooked...and I've overlooked them in the past. But now that I'm in my 40's, I can't skip them.
Staying consistent with strength, even if it's only 5-10 minutes. Even though I love strength training, I don't always feel like doing my PT exercises or summoning up the energy to do said strength training. I'm lucky that I teach at a gym, so I have easy access to equipment. But still there are many days I don't want to do it. Doing something, even if it's just 2 x 6 reps of 3 exercises, is better than nothing. And in my peak weeks, maintenance should be the goal anyway so I'm managing my load appropriately.
All of these mindset shifts have helped me have one of my strongest marathon training cycles to date. If your training isn't going the way you'd hoped or you feel like you've hit a plateau, check in with your mindset around certain things...it may be what's holding you back.