Running is as much a mental exercise as it is a physical exercise. Finding the motivation and confidence to run can take a toll on you mentally, particularly in the beginning of your running journey. The fear of the unknown, coupled with the physical challenges, often creates mental barriers that can hamper your progress. That’s why it is extremely important to master the art of cultivating a positive running mentality. Although running can be intimidating, every runner has been in your shoes. The key to overcoming these mental obstacles lies in building confidence.
WHY CONFIDENCE MATTERS IN RUNNING
Confidence in running is not just about increasing your distance or clocking the fastest mile time. Running confidently means believing in your ability to challenge yourself and your body to move at your own pace. A confident runner simply has the will to put on their running shoes and hit the road or a treadmill. However, it is no secret that building the confidence to run regularly is no easy feat, and it’s all about overcoming the mental barriers that tell you ‘you can’t’ and turning them into ‘I can and I will’. Building running confidence is all about setting achievable goals for yourself and holding yourself accountable to those goals.
GOAL SETTING
Goal setting is important when starting at anything new, but it is particularly powerful when applied to running. Setting attainable goals can help you to strengthen your running confidence and enable you to more easily overcome the obstacles that running imposes. Set goals related to the fitness process such as adjusting your sleep routine or improving your nutrition to simultaneously improve your running performance and overall confidence. You may also set performance-related goals such as increased mileage per week or reduced mile time. These goals will set the framework for improving your running confidence, as you will feel more in control of the outcome.
ACCOUNTABILITY
Goal setting and accountability go hand in hand. Structuring goals is only effective when they are acted upon. Accountability keeps you engaged and allows you to adapt with your goals, giving you the confidence to aim higher. Holding yourself accountable to achieving your goals will help to validate and control your thoughts and, in turn, give you greater confidence in your running. So, be sure to not only set achievable goals for yourself, but also to check those goals off your list once they’re completed (and then, set new goals!).
OVERCOMING MENTAL BARRIERS WHEN RUNNING
The first step towards overcoming mental barriers is acknowledging their existence. Understand that it’s okay to have fears and anxieties about running, even the most seasoned runners experience running anxiety. The important thing is not to let these fears control you. Instead of focusing on the difficulties, focus on the small victories – the first mile run, the first hill climbed. These small victories build up your confidence and help you overcome your mental barriers. Just like physical training, mental training plays a critical role in running. Visualization techniques, mindfulness, and positive self-talk are key tools you can use to train your mind. Shifting to a more positive running mentality will equip you with the confidence to take on more miles or reduce your mile time.
VISUALIZATION
Visualization is a powerful running tool, of which enables you to run with heightened motivation. Visualize yourself running with ease and focus on the rhythm of your breath to keep your mind calm. Envision the finish line (literally or figuratively) and the sensations that would accompany crossing the finish line: the pounding of your footsteps, the steady cadence of your breath, and the surge of energy propelling your body forward. By incorporating this visualization technique into your running routine, you can reduce mental barriers. This imagery will serve as a motivational tool, creating a positive mental space that can push aside doubts or fatigue.
WORDS OF AFFIRMATION
Just as visualization works as a mental tool to motivate and push you towards the finish line, utilizing words of affirmation works the same. As you run, be sure to fuel yourself with phrases that reaffirm your strength and capabilities. Positive self-talk primes your mindset for success, helping you to tap into a reserve of determination when you feel physically or mentally drained during your run. By incorporating positive and motivating statements into your thoughts, you can shape your mindset to be more resilient and focused during a run. Utilizing affirmations such as ‘I am capable’ or ‘I can overcome any challenge’ helps to override negative thoughts of self-doubt or failure. It is extremely important to relay to yourself that you are capable of success in running, because your mentality is your reality.
INFLUENCE OF MUSIC ON RUNNING MENTALITY
Utilizing music while running is an extremely influential tool that will help to alleviate the mental barriers associated with running. Music helps to narrow your focus and to distract you from the discomfort of running. It allows you to stay more concentrated on the present and block out external forces that may negatively impact your run. Music also enhances your mood, which directly impacts your confidence while running and places you in a more positive mental state. The tempo of your music has a direct influence on your pacing and cadence, and you can even match your desired pace by choosing songs that feel rhythmic to your running. Music can help to propel you forward or give you a positive emotional boost to improve your running confidence.
BUILD A STRONG SUPPORT SYSTEM
One of the most powerful ways to overcome mental barriers while running is by building a strong running support system. A supportive network of runners will help to encourage and motivate you. Being aware that other runners, friends, and family members believe in you and your running ability will give you a powerful mental boost during a challenging run. Not only can your support provide you with external validation, but having a system of fellow runners or active friends can offer you a sense of accountability, as they are also aware of your running goals. Training with other runners also creates a sense of camaraderie, as they are aware of the highs and lows of running and can provide feedback and support when you’re experiencing challenges in running. Finally, having a social support for running will give you an outlet to celebrate your running achievements together, motivating you to accomplish more on your running journey.
FINAL TIPS FOR NEW RUNNERS
1. START SMALL
Run feasible distances for your experience level – don’t push yourself too hard in the beginning or you will develop a negative mindset immediately. Don’t aim for a marathon on your first day. Start with small distances and gradually increase.
2. DEVELOP A ROUTINE
Develop a routine and hold yourself accountable to it. Remember the importance of positive self-talk when implementing a routine and recognize that habitual thoughts become habitual behavior. Developing an “I can do” attitude will enable you to hold yourself accountable to your goals and routine.
3. BUY THE APPROPRIATE GEAR
Invest in a good pair of running shoes and apparel that you feel comfortable and confident in. Not only will these things enhance your performance and lessen the chance of injury, but they will also motivate you. Luckily, Fit2Run has the best selection of running gear, guaranteed to improve your running mentality and running confidence.
4. REWARD YOURSELF
Be sure to reward your mind and body after completing a successful run. Indulge in a post-run treat as a way to show pride in your efforts and unwind from a tiring run. Doing so, you will also prime your mind to expect post-run rewards which will serve as a motivator to continue consistently running.
RUN CONFIDENTLY WITH FIT2RUN
Building confidence as a new runner is a journey filled with challenges and victories. Remember, every runner, even the most experienced ones, had to start somewhere. With the right mindset and training, you’ll be able to overcome your mental barriers and enjoy the beautiful journey that is running.
At Fit2Run, we have the perfect gear to fuel you with motivation and determination on your run. From the most-comfortable running footwear and apparel to innovative running technology, at Fit2Run we want to help you reduce the mental barriers associated with running. Visit your local Fit2Run or shop online today and find running gear that will contribute to a positive running journey!
