Keeping thoughts and emotions helpful when running

1. Keeping thoughts and emotions helpful when running Andy Lane

2. How this works? If someone passes you? If you see the watch and see you are not going to achieve your goal? If you pass someone? If you are totally focused on what you are doing? If you see the watch and its says you will achieve your goal?

3. Think about what effects when you… • If someone passes you? • If you see the watch and see you are not going to achieve your goal? • If you pass someone? • If you are totally focused on what you are doing? • If you see the watch and its says you will achieve your goal?

4. It could be negative.. • You can start saying negative things to yourself, you start feeling angry or downhearted and notice feeling tired • If this happens to you, then it could be spiral into further negativity. • You believe you are not a good athlete, maybe not a good person • Your emotions are telling you that the efforts being made are not worth it and to stop • Your physical state is supporting all of this.. • Its not a good way to feel…. • Do you want to change these feelings? • Yes they are negative – click to find out how • No, I find that they are positive – click to find out why Want to consider other scenarios and go BACK TO START

5. When negative thoughts produce positive actions!!!! • It could tell you to get your act together and unless action is taken, you will fail. You are motivated to avoid failure and arousal rises. • Performing when you feel like you are avoiding failure in a highly aroused state can be hard to replicate. You also run the risk of slipping into a spiral of negativity. • You want to change these then go back to start and pick a different option • Want to consider other scenarios and go BACK TO START? • Want to learn to psychological skills?

6. It could be positive • You feel confident, calm and energised • You feel strong • You are performing at what you think is your physical limit or very close to it; it’s a good pace and you are pleased to doing it.. • Want to consider other scenarios and go BACK TO START? • Want to learn to psychological skills?

7. Changing negative thoughts • Have flexible time and position based goals; have goals largely under your own control • Time; distance markers?? Weather?? Hills?? Terrain?? Corners?? • Position based goals – other runners could be having a good day and be in really good form. • Challenge your negative thoughts.. • You would not speak to someone else the way you speak to yourself • Be mindful..your negative thoughts as objects and let them pass • ….your positive mind is a smooth rock in rapid stream! • Want to consider other scenarios and go BACK TO START? • Want to learn to have a positive approach? • Want to learn to psychological skills?

8. It could be positive…using process goals • Concentrate on the here and now and precisely what you are doing; • If you are doing that task as best as possible, then the fast time or position will take care of themselves!! • “Arm action – focus on pushing back the elbows” • “Run tall – focus on keeping hips high” • “getting a rhythm – counting 1,2,3,4 or 1,2,3” • Want to consider other scenarios and go BACK TO START? • Want to learn to psychological skills?

9. Using time and position goals to motivate • If you are really confident you can achieve a certain position and time goals, this can inspire you to give just that little more… • “Catching the bus” and using other runners to pace you allows you to relax and sit in the pack. • If someone you know is ahead of you, this can remind you that “if he or she can do it, so can I”! • Want to consider other scenarios and go BACK TO START? • Want to learn to psychological skills?

10. Learn some techniques • Imagery • Strategies to help cope with intense fatigue • Using music to help you move faster • Using goal setting • Getting Anxious get help run faster • Gaining self-control and improving performance • Want to consider other scenarios and go BACK TO START