Excerpt from the book "Your Performing Edge"
By: JoAnn Dahlkoetter Ph.D.
I'm Dr. JoAnn Dahlkoetter, winner of the SAN FRANCISCO MARATHON, regular writer for RUNNER'S WORLD and RUNNING TIMES, best-selling author of YOUR PERFORMING EDGE, Foreword by BILL RODGERS and JOAN BENOIT SAMUELSON, and one of the nation's top sports psychologists.
Since I'm a long-distance trail runner as well, I would like to offer you my TOP 10 TRAINING TIPS (free of charge) for your website for runners getting ready for your events (See tips below). I have specific tools and tips that runners can use 3 weeks before, 2 days before, the night before, and the morning of the race.
Now that your event is just around the corner, runners of all ability levels are hungry for the latest information on mind-body performance. MOTIVATION, POSITIVE ATTITUDE, and SELF-CONFIDENCE are vital topics for nervous runners who have done the physical training and now want to put it all together on race day.
I thought I might help by offering you some key training tips (MY CONDENSED VERSION) that could be added easily to your website - the most essential tools for runners to do their best on race day (provided below).
Top 10 Tips
JOANN DAHLKOETTER, PH.D, best-selling author of YOUR PERFORMING EDGE, medical staff member at STANFORD UNIVERSITY MEDICAL CENTER, is an internationally recognized performance Consultant and WORLD-CLASS ATHLETE. Past winner of the SAN FRANCISCO MARATHON and 2nd in the HAWAII IRONMAN TRIATHLON, Dr. Dahlkoetter has appeared on ABC's WIDE WORLD OF SPORTS, was featured SPORTS ILLUSTRATED. She was recently an expert guest on over 100 NATIONAL TV and RADIO SHOWS in conjunction with the OLYMPICS, and contributes to TRIATHLETE and RUNNING TIMES. Her work with OLYMPIC and professional athletes and top business executives gives her
special insight into using the mind-body connection to achieve the best in personal performance.
- Mindfulness: Practice being in the present moment. Remind yourself to stay in the here and now. Let past and future events fade into the background.
- Power Imagery: Visualization is not something you do only in the quiet of your bedroom. Use your mental images throughout the workout to create feelings of speed and power. (e.g., When you come to an unexpected hill visualize a magnet pulling you effortlessly to the top).
- Positive Attitude: Use everything in the workout to your advantage. For example, if another athlete passes you, tuck in behind and go with his or her energy for as long as possible. You may catch a "second wind" and be carried on to a new personal record.
- Short-term goals: Focus on your immediate target. Break your training down into small, manageable pieces and begin to focus only on the first portion, not the entire workout (e.g., Say to yourself: "I'm just relaxing and getting my rhythm during the first mile").
- Association: Pay close attention to your tension level and training form. Do a body scan while working out and relax your tight muscles frequently. Ask yourself: "Are my shoulders and neck relaxed; how does this pace feel; how much energy is left in my legs?"
- Pain Management: If you have "good pain" that is not seriously damaging your body, just shift attention to your breathing or cadence of movement, and let the discomfort fade into the background. You can also use the pain as feedback. Register it not as pain but as effort level. Say: "Now I know exactly how hard I'm working. I know how this pace feels. My body is doing what it should be doing."
- Process not Outcome: Look only at what you need to do right now (e.g., pace, breathing, concentration); your final time, place, or score will take care of itself.
- Focused Attention: Be aware of distractions. Breathe out unwanted thoughts with your next exhale and re-focus your attention instantly on what is important.
- Affirmations: Make positive self-statements continually. Negative thinking is quite common; everyone has an inner critic. Become aware of these thoughts early on. Don't fight with them; simply acknowledge their presence, and then substitute a positive affirmation. (e.g., When you're thinking: "This hurts too much, I want to lie down and die"; say to
yourself: "This feeling is connected with going faster and doing my absolute best").
- Enjoyment: Celebrate your fitness and strength. When the competition arrives, let your body do what you've trained it to do. Remember that your goals are realistic. All you need to do is perform up to your capabilities.
For your FREE NEWSLETTER with valuable TRAINING TIPS and articles, and autographed book, visit http://www.YourPerformingEdge.com. Dr. Dahlkoetter provides coaching by phone for optimal mind-body performance. Email: joann@YourPerformingEdge.com or call 650-654-5500.
JoAnn Dahlkoetter, Ph.D.
3341 Brittan Ave., Suite #10
San Carlos, CA 94070-3435