383: A Powerful Mental Tool for Better Races

A Powerful Tool for Better Races

As some of you may know, we coach a high school cross country team, and every year we take our team through a series of mental exercises in addition to their physical training.

Why?  Because the mental side matters as much as the physical side (and some would even say more).

For the past few weeks, we have them do a journaling exercise before every race, where they write down 3 things: 

1. What is your goal? 

2. What is your intention for this race? 

3. What can you do (that you have control over) to make that happen?

You see, it's not just about throwing out a time goal and hoping it happens. 

It's about setting that goal then asking yourself, what can I do to make that happen? 

That's where your power comes in.

Goals vs. Intentions: Why Both Matter

Goals are clear, measurable outcomes, like achieving a personal best time or distance. They give us something tangible to aim for.

Intentions, on the other hand, emphasize the process: they’re about how you want to feel, the energy you want to bring, and the mindset you carry throughout a race. This shift in focus allows you to manage what’s within your control, fostering resilience no matter the outcome.

Steps to Building Your Mental Strategy with Goals and Intentions

Here’s a breakdown of how to approach mental preparation:

1. Set Your Goals:
Start by defining your primary goal.  Runners love numbers, so it might be a specific time or a performance metric like pace, distance, heart rate, or some other measurable. 

2. Define Your Intentions:
Intentions focus on how you want to experience the race. How do you want to feel in the process?  It can be helpful to visualize how you’ll handle different moments, like staying composed at the start or staying resilient through tough patches. Write your intentions in the present tense to reinforce them in your mind.

For example, "At the starting line, I feel ______."

Visualization is a powerful tool to align your intentions with your performance. Imagine the race start, feel your energy, manage the adrenaline, and see yourself moving with strength and control. While aiming for an ideal outcome, keep your visualization realistic — envision yourself handling obstacles with grace, maintaining composure, and finishing strong.

 Think through possible race-day challenges, from unpredictable weather to last-minute physical discomfort. Accepting these possibilities in advance can help you stay calm and adaptable if they arise, turning potential stressors into manageable hurdles.

Decide ahead of time how you would like to respond when certain things arise. 

Then if and when those things happen in a race, you already have a plan and can just carry out the intention you've already set for yourself.

Remember, your mental strength is as essential as your physical conditioning. Harness this power and watch your racing experience reach new heights.

Thanks for being part of our Real Life Runners community, and until next time, get out there and run your life!