How much can your mind help to push your body?

If you find it a battle in training, let alone on race day, the key to unlocking improvement may all be in the mind..

Enjoy the journey of improving yourself – the destination will then take care of itself

Don’t forget to join us for our Facebook Live Mental Strategies for the Female Runner, Friday 19th January, 7pm, £4.99. Secure your space via our booking page and join us in our special Run Like a Pro Facebook group wherever you live in the UK for our live event.

 

Whatever goal you set yourself, whether to achieve a promotion at work, build a business, gain a personal best at a race, lose weight or just get to the end of your first 5km, having a firm grasp of your why is key.

Why is this so important? Because when things get hard, such as weighing up whether to scoff a cream cake or resist, or when it comes to running, push your body to run faster in training when it hurts, your brain is constantly weighing up how hard it feels against WHY you’re doing it. If your perception of how hard it feels outweighs your motivation, you slow down or stop. If the opposite is true, you keep you going.

So, there are two ways to improve – train more so that you get used to the feeling and it feels easier OR, increase your motivation so the drive to do it will aways carry you through.

Easier said than done, you might be thinking. But there are some simple tips that will help you to define your motivations so they help carry you through.

 

 

Love what you’re doing

One of the world’s foremost experts on human behaviour, Edward L.Deci, psychologist at the University of Rochester argues that the strongest motivation comes not from some sort of external reward, like more money, increased social standing, losing weight etc, but ‘from the satisfaction that one experiences in doing an activity itself.” So learn to love your fast pace work, do it with people you enjoy training with and even turn it into a social occasion so that after your weekly ‘hard’ session, you go out for a drink together so it becomes associated with a fun pastime that you enjoy doing in and of itself, not just because you’re aiming for a PB.

 

In my own experience, the more I love the process of what I’m doing and embrace it as a way of improving rather than doing it for the end result, the more I enjoy it. Try to  frame whatever it is you are doing as a personal quest to get better—to improve and beat yourself—and focus on the satisfaction you gain from doing just that.

Think of others

Fear, discomfort and tiredness are the most common reasons why we slow down, walk or pull out of training or a race all together.  Yet, people achieve incredible feats of superhuman effort, such as lifting cars, when helping others in danger. So it stands to reason that thinking of others when you’re feeling in discomfort could help to pull you through.

In fact, when Shalane Flanagan, who became the first American woman in 40  years to win the New York City Marathon last November when asked how she’d pushed through the pain barrier, she said:  ‘I was thinking of other people when it started to hurt.’ So try that next time you’re on a hard training run and see if it works.

Turn on, tune in, drop out

Mindfulness and meditation are the big buzz words nowadays and for good reason – if you can meditate and learn to let go of distracting thoughts, you feel calmer, less anxious and gain better focus. It can work to improve all aspects of your life, and the same principles can apply to running. Like meditation where you learn to ‘watch’ thoughts pass through your mind without attaching to them, so too, you can try this method when running. It can help to disassociate from voice telling you to stop running if you’re just starting out, and help to keep you focused to that finish line.  This is one that worked for me in February 2017 last year dong the Seville marathon. And as you can see from the picture of me when I’d just finished, the pain was real but I managed to disassociate from it long enough to get my PB.

 

 

 

 

 

The Running Show – will we see you there?

Want to hear from some of the most inspirational female runners in the UK today? Do you want to find out all the latest kit info? Then you need to get yourself to the first National Running Show at the Birmingham’s NEC on 20th and 21st January

 

Girls Run the World will be at the show and hoping to bring you some podcasts and interviews with some of the incredible female runners who will be presenting, including Jo Pavey, Dame Kelly Holmes and the amazing ultra running mum, Susie Chan, who has completed the Marathon des Sables three times, and tackled running through a jungle for 5 days self-sufficient – a true Girl that Runs the World.

Plus, you’ll get the opportunity to have your gait analysed, which really helps you to see where you have biomechanical issues that strength and conditioning, flexibility and a different training shoe could improve. Plus, chat nutrition with the brilliant Anita Bean and visit the Nutrition Advice Zone, who will be offering valuable advice on what you should be eating and drinking as a runner..

And if that’s not enough, there will be plenty of running products and clothing to browse and purchase, with the likes of everyone from Vibram to Hoka One One and Saucony at the expo.

Tickets cost just £10. For more information and booking visit the event website. If you are coming, give us a shout in our FREE Girls Run the World Facebook Group and we can meet up.

 

 

Do you want to be a Girls Run the World contributor?

Do you love running and exploring the UK and the rest of the world as you run? We do, and we think that other women of GRTW do too. That’s why we’re looking for YOUR help

 

Watching the sun rise over Angkor Wat before the half marathon in Cambodia

We are working behind the scenes on creating a fantastic website and on that, we’d love to create a space for women to send in their reviews of the most amazing, awe-inspiring running events that they’ve taken part in, from 5km and 10kms to half marathons, marathons and even marathons.

We’re not just looking for the typical ones though – London Marathon, Royal Parks Half, Manchester…these events have been written about all over the internet. We want the unusual ones, the local trail ones that are stunning for their scenery or for the fact that they have a funny twist to the race, right through to the out of this world events on the other side of the globe in unusual cities or up mountains and along beaches.

Your article will feature on our website and be entered for a prize to be drawn at the end of every year, where we will ask our readers to vote for their favourite review, the one that made them think, ‘Right, I’m going to do that event, even if I have to save up for years.’

You can be someone who has always wanted to write or someone who already does, or on the flip-side, you’ve never thought about writing but have a great event that you’ve run that you want to tell other women about. It doesn’t matter where you live, the UK or the Far East, the further afield our contributors the more stunning events we will all get the opportunity to read about.

And don’t worry, we’ll give you questions to answer so you know what to write and what to include and not to.

Want to be a GRTW contributor? If you have a race that you have already run, or are about to run and think it would make a good review, please fill in this form. If you have already run it, please only fill in the form if you took pictures on the race or know that the event organisers will have some that will showcase the event.

Here’s to sharing the events that we have run and enjoyed with women around the world!

Become a contributor – click here

Race refreshments around the world

Salted cucumber, so Sweden
Salted cucumber, so Sweden

While picking up my Mumbai marathon race number a few years ago, I met a couple from Sweden and the wife told me that she has stood on the sidelines of the Stockholm Marathon for the last ten years, handing out refreshments.

And the refreshment of choice for Swedish runners?  Salted cucumber.

Genius, I thought.It begs the questions, just how different are race refreshments around the world?

In Paris, I’ve been given bananas and oranges, in England it’s all about sports drinks, while Mumbai was sweets and biscuits, as was Lake Garda  (sadly, as I was hoping for some genius pasta variant).

It begs the question, what would the refreshments be like at the Angkor Wat Half Marathon, or the Great Wall of China Marathon.

Have you eaten anything unusual during a race? Which country do you think provides the best enroute refreshments?