Training — Fear on the run, fear of the run

Coach Dean Hebert

I actually fear my evening run several hours before it, and keep getting thoughts that I will fail and won’t complete the distance I intend to…these thoughts keep coming into my head and I get really nervous. I usually run after work, and during the workday I get these thoughts and I get overwhelmed. Also, because of these thoughts in my head, I think I actually wind up sabotaging my runs. Any advice how to deal with this? I need help calming down and enjoying the run…I seem to be getting so worked up that I forget that running is supposed to be fun!

Sharon, you are not alone in this. I have worked with a number of runners in which fear, nerves and panic attacks are common. You are right that it is possible to be sabotaging your runs; then again it could just be concerns blown out of proportion. Here are some other posts that might be helpful.

There are two assumptions I have to make to put my comments into context.
1. You do not suffer from a medical issue (physical or mental).
2. That in fact you do not have a real issue to fear (i.e. physical safety)

Let’s deal with this as completely a running issue and a mental game issue. Fear is an emotion that is meant to protect us. That is, help us move away from something that may be harmful to us. Unfortunately, many things in life we fear are not truly harmful. Start by analyzing your fear; ask yourself: what specifically do you fear (i.e. failure, embarrassment, pain, getting lost on a race course)? Explore this in detail.

Next, counter each “reason” you have that supports your fear. Below are examples to reframe or dispute your fear.

Fear of failure
What is the worst thing about failing?
Did you suddenly change?
Will this change everything you’ve ever done in your life?

If I fail I’m still the same person when I started. Some people never even try. Even if I don’t succeed – it’ll make a great story!

Embarrassment
Will this really matter to others that I didn’t complete a run/race?
What is there to be embarrassed about really?

I am more than a run. A run does not define me. I run for me not others.

Pain
Is this really doing me harm?

I can learn to tolerate the discomforts of running just as so many others have.

Getting lost on a race course
How often does this really happen?
Unless you are leading, won’t there be plenty of people to follow?

I will study the race-course map; drive the course the day before.
I could run with a partner.

The basic process in dealing with many mental games issues is this: Recognize-Regroup-Refocus.

Recognize
For any problem to be addressed we have to first recognize when it happens. Questions to consider are:
— What was I doing or thinking about that precipitated my nervousness (i.e. looking online for results; thinking about the race and all the people there; others looking up to you for your efforts)?
— Were there others saying or doing something (i.e. comparing times or workouts; trash talking; bragging or telling running horror stories)?
— What thoughts specifically were stimulated in my head due to this (i.e. is it about failing; looking bad)?
I recommend to runners to keep notes – a journal if you will – on what precipitates such episodes. Patterns become clearer.

Regroup
Once you recognize that pattern is happening you must stop yourself. You are in control of your brain – nobody else.
Things you can do to stop the cycle:
— Verbally say, “stop”. (Doing this only inside your head is not as effective.)
— Develop a physical “cue” such as a fist shake. Anchor that change to being strong (a fist) and taking control.
— Distract yourself. Do something that completely immerses you in it. (i.e. do work, watch a movie, listen to music).

Refocus
Refocusing requires practice and developing and tailoring techniques to yourself. Develop affirmations that you can use (i.e. My training is going well and I can do this. I am strong and can run through any obstacles. I deserve to be successful.)
— Use powerful cue words that have meaning to you (i.e. Just do it, Strong, “Grrrrr”)
— Use visualization. (i.e. Vividly imagine yourself – using all sense – successfully doing the workout. Imagine the great feeling after completing it and overcoming barriers.)
— Think about what might be fun or something to look forward to in this run (i.e. sights, people to run with).

Try some of these strategies and these should help calm your fears. Good luck to you!

Coach Dean Hebert – Mental Game Coaching Professional
Tempe, Arizona, USA
Running Advice and News
www.running-advice.com

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