Tuesday, September 1, 2015

The mental side of running Broad Street

Some runners train for 5k and 10k races, while others train for half marathons or full marathons. But a 10-mile distance race is different.

The mental side of running Broad Street

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(Photo Credit: Pete Lodato)

Whether the race is a sprint, middle distance or a marathon, running is a very mental sport. The sport is mentally challenging because of the confidence, composure, concentration, and often times pushing through physical pain that it requires. 

The Broad Street Run is challenging in another way because it is a 10-mile race. Some runners train for 5k and 10k races. Others train for half marathons or full marathons. But a 10-mile distance is different, if not unique and thus preparation requires not only a different physical training regimen, but also the development of a different mental game plan in terms of pacing oneself, tactics, etc.

There is also a unique mental challenge for the anticipated 20,000 runners who have never run as long as 10 miles before. When running a longer distance than ever before, there are certain “mental blocks” that one has to overcome. The most common mental block would be fear of failure. That is to say, setting a new goal for oneself and experiencing some of the disappointment and perhaps embarrassment if one is not able to finish the race and achieve the goal. 

The sport psychology mental skill that helps best with this mental block is “positive self-talk.”  This refers to mentally preparing a key word or phrase that one can repeat to oneself during a race for the purpose of calming down and relaxing. Common positive self-talk phrases might include:

  • “give me the courage to do the best that I can do”
  • “stay patient and calm”
  • “trust myself and my preparation.”
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Setting a goal of finishing in a specific time can sometimes be a positive motivator, but not always. Some athletes improve their concentration and focus by having a targeted time goal to shoot for. But for other runners, having a specific time goal can become a distraction and undermine confidence and composure during the race if one becomes too fixated on the time goal. For these runners, stress and anxiety can result from falling too far behind the time goal or being way ahead of the time goal. 

In sport psychology we talk about setting multiple goals for a race like the Broad Street Run. Finishing in a certain time may be one such goal, but it’s also helpful to set goals in the areas of learning and improving from the race, being a good teammate if need be, enjoying the experience and appreciating one’s health to compete. When a runner defines success through multiple goals, he/she is more likely to respond in a more relaxed way, increasing the chances to run to one’s potential.


Read more Sports Doc for Sports Medicine and Fitness.

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About this blog
J. Ryan Bair, PT, DPT, SCS Founder and Owner of FLASH Sports Physical Therapy, Board Certified in Sports Physical Therapy
Brian Cammarota, MEd, ATC, CSCS, CES Partner at Symetrix Sports Performance
Ellen Casey, MD Physician with Drexel University Sports Medicine
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Head Team Physician for Phillies & St. Joe's; Rothman Institute
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Justin D'Ancona Philly.com
Peter F. DeLuca, M.D. Head Team Physician for Eagles, Head Orthopedic Surgeon for Flyers; Rothman Institute
Joel H. Fish, Ph.D. Director of The Center For Sport Psychology; Sports Psychology Consultant for 76ers & Flyers
R. Robert Franks, D.O. Team Physician for USA Wrestling, Consultant for Phillies; Rothman Institute
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer, The Sporting Club at The Bellevue
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David Rubenstein, M.D. Sports Medicine Surgeon, Rothman Institute
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Justin Shaginaw, MPT, ATC Athletic Trainer for US Soccer Federation; Aria 3B Orthopaedic Institute
Thomas Trojian MD, CAQSM, FACSM Associate Chief of the Division of Sports Medicine at Drexel University
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