Running: how to win the mental game

How do you get rid of that little voice that whispers in your ear, 'Stop, you can't do this; just hang up your shoes and go to the pub - you're doomed?'

Although it may seem that physical training is the key to successful running, it is mental fitness that is the foundation that supports everything you do. As with the physical, mental fitness grows through experience and time. Your mind is the control room for your body. If the guys in the tower are transmitting negative signals, imagine what will happen to your run.

If, however, you have an intervention with the guys in the tower and tell them there is a paradigm shift and we need to send out positive signals, you will run and smile, and your efforts will be much easier. If you have a run-in with a negative thought during your run or a worry about finishing, simply take a deep breath and focus on all the good things you've done thus far.

Relax...If you are having a rough day, slow your pace and mentally focus on taking it one step at a time. If you are having a great day, take notes on your thoughts during the workout. Most runs can be more joyful if you quiet the voices and tune in to what is going on around you.

How will you reach your goal if it seems daunting? A good adventure racing friend of ours once told Jenny, 'You can't eat an elephant in one bite, but you can eat it one bite at a time.'

Only think about the next few minutes or the mile ahead. Surrender to the fact that you will be out there for 30 minutes, 1 hour, or however long it will take you, and then develop a mental plan with shorter goals to get through it.

If you are run-walking, you already have a great mental plan. If you are running 5 minutes and walking 1 minute, all you have to do is focus on the next 5 minutes of running.

Take care of yourself nutritionally. If you get low blood sugar, your mind will be the first to fade, and you will slip into what we call the Bite Me Zone. That is an invitation to negative thoughts. Avoid skipping meals and keep your blood sugar levels stable all day.

If things get tough, think about how you want to feel after the run or race is over. Do you want to feel proud and excited about what you've just accomplished or sad about the outcome? In the expedition races I've run, I've thought about how things could always be worse. I could be running up a mountain or in sand or not feeling well, or I could have just sat on a cactus while trying to go to the loo. It can always be worse. Have faith in your training and in yourself. Believe you can do it. Scary as it can be, surrender to the unknown and enjoy every step you take. The training is your journey, and the races are the celebrations!

You are what you think. We all respond differently to the same scenario. John my get anxious about a longer run, and sometimes get fearful of a race. Our thoughts and emotions are based on our experience and self-talk or how we feel about ourselves.

Research indicates that athletes who perform optimally maintain a positive outlook. When we hold positive beliefs about ourselves, we will get positive outcomes: 'I am going to run 30 minutes today and finish the best I can.'

On the other hand, if we think negative thoughts, we tend to have more negative experiences: 'I'm doomed. I am never going to finish this run today.' The key is that you have the power to change your thinking process.

Jenny heads out for a 40-minute run after a long day. She is tired, feels crabbier normal and has little motivation. She can go into the run and continue to think negatively, or she can get out there, perhaps lower her expectations of the workout, and think about how much better she will feel when it's over. It's all about how we phrase things. Generally, the more positively we think, the better life feels. The more negatively we think, the more we struggle.

It is also fair to mention that having flexibility is important in a runners life. Let's say you decide to run a 5K race. You've been training all season and are ready to go. You've got your shoes and kit, and you've trained your body and mind for the challenge. The gun goes off, it starts to rain and your motivation disappears.

Because you're a first-timer, this could be enough outside stimulus to really throw you off your mental game. However, you've trained your mind to be flexible so you can deal with each obstacle as it comes you way. This is also a very important skill to use in everyday life. How many days are perfect?

The New Runner, by John Bingham and Jenny Hadfield, published by Rodale, is available to buy from www.amazon.co.uk