Marathon and Half-Marathon (16 page)

Believing in oneself has a strong correlation to successful change. If we are confident in our ability to change, we generally will succeed. For example, studies show that people who think they are the most creative turn out to be the most creative. For most of us, confidence is something built over time by way of small, incremental accomplishments. These accomplishments are the building blocks that make the foundation of our system of belief in ourselves.

The importance of small and timely changes

Experiencing small successes is key to moving through the stages of change. Failure to change usually occurs when people attempt to change too quickly or before they have committed themselves to a systematic and sequential plan. This can be damaging, as it reinforces low confidence and the belief that one cannot or will not change. Others may have intervened at the incorrect stage—for example, a running coach may have distributed a workout schedule without realizing that not everyone in the room was at the same stage of change.

The dangers of negative feedback

Evidence indicates that humans are most sensitive and responsive to the negative. You have only to watch the television news to realize that disaster stories are far better at drawing our attention than feel-good stories. Based on this reasoning, the stages-of-change model incorporates numerous processes to teach readiness skills that slowly and gradually guide individuals through each of the five stages of change.

The model indicates that during the process of change, negative feedback more easily undermines one’s confidence than encouragement builds it. Self-doubt can often lead to not trying or to tentative efforts that quickly and easily confirm negative self-evaluation. For example, when a beginning exerciser starts an overly aggressive running program without a strong support system, he or she rarely experiences success. Feelings of failure arise when the lone runner is forced to walk parts of a 20-minute run. If that same person joins a friend or running group and uses a slow, gradual, walk/run approach, he or she has a greater likelihood of experiencing feelings of success. And don’t forget to acknowledge the small and large achievements along your marathon pathway. Acknowledgment of your achievements solidifies your success and in turn helps to formalize in your mind the idea that you are improving. All of these elements are part of the process of building confidence and inner strength.

The challenge to change is a daunting process for even the most strong willed. As we have learned, willpower alone is not enough to shift our patterns. In order to rid ourselves of a habit, we need a systematic and sequential plan that provides us with the opportunity to experience success and in turn build our self-confidence. For people who want to complete a half or full marathon, it all begins not with poetry but prose: one foot in front of the other. One step and then one stride.

Positive self-talk

• Congratulate yourself. After a good run, or even a so-so run, stop and think about how good you feel at having completed your running goal for the day. Remember the feeling of accomplishment, so that the next time you lack motivation to get out the door for your run, you can remind yourself with confidence that exercise makes you feel good!

• Talk to yourself. Remind yourself that the farther you go in the training process, the easier it gets. There is always a reason not to exercise, but the reasons to exercise are almost always better. As your fitness increases, so will your self-esteem and confidence. Both are key to making it through the training program and to the marathon finish line.

• Think positively. Focus on what feels good, not on what hurts. At the beginning of your marathon program, you are bound to experience various aches and pains that develop as your body begins to adapt to the new stress levels. This is especially true for your long run. Be patient; this is all part of the longer process of becoming a distance runner.

Train your mind for the marathon

“The amount of physical training required to complete a half or full marathon is substantial. The time commitment required to prepare and ultimately compete is perhaps not fully understood until you’re actually living it! Then there is the challenge of your mental training—when your mind and thoughts wander during actual runs,” says Vancouver sport psychologist Dr. Whitney Sedgwick.

Adults have the ability to mentally “multitask,” which can be both efficient and distracting. When running, you may find your thoughts jumping from topic to topic. This isn’t necessarily a bad thing. It would not be realistic to attempt to focus only on your running technique, muscle aches, the course you’re running, your competitors, et cetera, during a run. In fact, some runners separate themselves from these types of thoughts in order to distract themselves. There are accounts of runners mentally building a house and decorating every room in their mind while running. Others have conducted lengthy, detailed conversations in their mind in order to pass the time of the run. Most runners combine the strategies, sometimes thinking about bodily sensations, at other times separating themselves mentally from the event. So, recognize that maintaining a continuous focus is difficult and may not be sustainable, particularly for longer distances.

The importance of what you say to yourself is crucial to effective performance, as is having a plan for mental success.

Finding the motivation

We all know that on some days we’re more motivated than on others. Motivation fluctuates and shifts in all areas of life. Some days you feel energized to tackle a list of chores; at other times, lounging around the house seems much more appealing. Dr. Sedgwick, who works with all levels of athletes, points out that within almost any relationship there are moments when you are giving more than you are receiving, and vice versa. She says the same is true for physical training: “As long as we understand that it is almost impossible to be 100 percent motivated to train and compete all of the time, then we can be more realistic in the expectations we put on ourselves.” By using some of the tips outlined in this chapter, you can set clear and realistic goals that should keep you highly motivated most of the time.

Running, like all sports, is an opportunity to enjoy pleasure and excitement that are sometimes hard to find. Once we discover a sport that suits us, often passion and meaning come with the ongoing process of overcoming challenges. Whether you’re a downhill skier hoping to master a black diamond run or a runner wanting to complete a marathon, the pleasure of anticipation is the same. Regardless of the challenge, in order for an athlete to be motivated to train and compete he or she must find meaning in the endeavor. Without a commitment, there is little motivation to pursue a goal. Training week in and week out over the course of several months is not a task for the weak at heart. The half or full marathon cannot be something you “should” or “have” to complete. Ultimately, to be successful, it needs to be a dream you “want” to fulfill.

Different types of goals

There are various types of goals that are useful in maintaining focus and motivation, including these:

• Time-oriented goals: “I’ll run 10 kilometers on Saturday in under 48 minutes”

• Lifestyle goals: “I will get a minimum of 8 hours of sleep nightly”

• Social goals: “I’ll train with my friend John on Wednesday after work”

• Process goals—these focus on your ongoing performance and can be physical, psychological, or technical in nature, such as concentrating on your running form during a workout: “Tonight is Fartlek training as part of my speedwork”

• Outcome goals—these are geared toward your anticipated end result: “I plan to finish this race in a new personal best time”

Goal Setting

The process of setting goals and planning the best pathway to meet objectives allows men and women to choose where they want to go in life. We all know people who seemingly have it all with very little effort and few clear plans. However, for the most part, people don’t achieve on sheer luck; undoubtedly, some behind-the-scenes work has gone on. Though luck might come into it, people’s careers, education, and athletic achievements generally involve goal setting.

Goals can provide you with a long-term vision and act as a short-term motivator. For example, if your long-term goal is to complete a marathon in 6 months, it will act as a daily motivator to complete your scheduled run.

Common goal-setting problems

Goals can be great motivators, but people fall into numerous traps when they don’t carefully consider all of the factors associated with their challenge. These traps can often limit effective goal setting and decrease motivation. Common problems include goals that are too vague, overly challenging, or not meaningful to the individual.

The acronym
SMARTER
can assist you to achieve your goals: