"Have a purpose for every workout." - Coach Jack Daniels
Two-time Olympic medalist Daniels has coached more collegiate and elite runners to victory than almost anyone else, and his proteges never just "go for a run." Instead, the Daniels training philosophy (now offered to the public via the Run S.M.A.R.T. Project) assigns a purpose to every outing.
All runners can benefit from giving each workout an objective—whether your goal is to build endurance for long events, ease into running after a layoff, or just socialize with a coworker, says Run S.M.A.R.T. Coach Mike Smith.
If you can't pinpoint what you're trying to achieve, you won't know when you've succeeded (or failed). For example, during a dress-rehearsal long run for a marathon, your focus should be on mastering your gear and fueling strategies; nailing those constitutes a victory, no matter how light or heavy your legs feel.
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"Train your gut." - Liz Applegate, R.D.
"So many runners don't train with fuel, yet they plan to use sports drink or gels on race day," says Applegate, Runner's World columnist and director of sports nutrition at the University of California, Davis.
The unfamiliar addition can wreak havoc on runners' systems—and sabotage what might've been a great race. So Applegate urges runners to practice using midrun carbohydrates during the month before any big race on runs lasting an hour or more. "Even if you can run without it, do it to give your gut some training," she says.
Research in animals indicates that ingesting carbohydrates during exercise increases the number of transporters in the gut, enabling the body to absorb fuel more efficiently. "On long runs, take in 30 to 60 grams of carbs per hour," Applegate says.
If you get to race day and you haven't practiced, try rinsing your mouth with sports drink during the race. "Studies show that the mouth's carbohydrate receptors are wired to the brain," she says. Swishing and spitting a carbohydrate-rich drink (like you would with mouthwash) yields a boost and risks no stomach upset.
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"Be in the moment." - Darren Treasure, Ph.D.
The sports psychologist for the Nike Oregon Project (Alberto Salazar's training group) is best known for helping Kara Goucher manage her crises of confidence when she trained with the team from 2004 to 2011. But Treasure says that almost all runners—from the elites he works with to back-of-the-packers—experience racing-related anxiety.
The key is to stay focused on the here and now, Treasure says. You can't control how you've trained (or not trained), nor can you predict your results. But by directing your attention to factors that you can influence on race day, you'll reduce your stress. Here's how.
Focus on your process goals, not the outcome.
Remind yourself of your fueling plan and how you plan to pace yourself—the things you can control. "You immediately feel a lot more relaxed," says Treasure.
Repeat a Mantra
"Use a word that creates a sense of security," says Treasure—among athletes' favorites are "courage," "fighter," and "relax." Repeat them during successful training sessions as well, to establish a connection between that word and your goal mind-set.
Breathe
Treasure encourages his runners to log 10 minutes of controlled breathing each day, because "when you're anxious, your breaths become very short and shallow, which actually precipitates more anxiety," he says. Practice drawing in long, slow breaths that originate from the diaphragm and move up through the chest, expanding the shoulders. Then exhale. Says Treasure, "You can feel the relaxation response within just a few breaths."
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Visualize Relaxation
Just as runners can imagine moments of triumph during the race, they can also imagine themselves feeling peaceful and confident. "Visualization primes your brain to be able to do something, whether that's a job interview or relaxation," Treasure says.
Silence Self-Criticism
So you're having negative thoughts? Don't beat yourself up about feeling tense, says Treasure. "Just reframe your focus to get it back onto the positive."
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