The first day of 2020 marked the beginning of a new year and decade.  Runners participating in their local parkrun and looking forward to another year of pursuing various goals, aspirations and resolutions.  There was a palpable sense of excitement and optimism in the air.

Although media coverage of the pandemic was already afoot, the outbreak was predominantly in Asia at the time.  It was easy to surmise that the UK wouldn’t be affected but as we headed towards spring, the nightmarish dream of an outbreak became an unfortunate reality. 

The normality of life suddenly transcended into a scene not too dissimilar from a dystopian novel and uncertainty ensued.

Lockdown 1.0

As we entered lockdown 1.0, runners were thankfully allowed to continue undertaking some physical activity albeit in an isolated capacity.  During this period of time, all competitions unsurprisingly ground to a halt.  Runners with spring races in the diary had to abruptly apply the brakes and trained in the hope that rescheduled races would proceed as planned.

The summer brought about a sense of renewed optimism, with a decline in the number of covid-19 cases along with gorgeous weather and lighter evenings.  The streets and parks were aflow with runners enjoying the opportunity to train within small groups, but a lingering doubt remained about the latter months of the year and a potential second wave of the pandemic.  

The cancellation of large city autumn race competitions led to increased demand for participation in smaller-sized local races but even then, it wasn’t definitive that they would proceed either. 

More recent months

During the last few months, we have experienced lockdown 2.0 and this led to further disruptions to training and competition.  The pandemic has affected people in many different ways and the ongoing uncertainty can trigger feelings of anxiety, worry and fear^1,2 

It is thus understandable that levels of motivation might have declined for some runners within the current climate.

From an early age, we are taught about the importance of being motivated to achieve our goals and aspirations in all aspects of life, and this is reinforced through societal narratives.  Our social environment can influence us to pursue goals throughout our lives without pausing to reflect on what drives us to achieve success.  

There are many interpretations of motivation but it is worth briefly outlining the origins and  definition of the term.  We can trace the origins to the latin word ‘movere’ which means ‘to act’ and motivation is considered as a process that initiates, guides and maintains goal-oriented behaviours³ 

Although our actions can be focused predominantly on performance-oriented goals (i.e., extrinsic), it is also possible to freely participate in running for the interest and enjoyment that it brings (i.e., intrinsic).  This is underpinned by our basic psychological needs for autonomy, competence and relatedness⁴.  

A sense of togetherness and belonging can be important for motivation, seen with the likes of the AB Training group above.  Photo: Phil Westlake (@westlake1953)

Looking after our motivational needs

The need to experience activities as self-endorsed, to interact effectively within the environment and feel connected, and be cared for by important others are vital components for human thriving, wellbeing and personal development.  These needs also facilitate volitional forms of motivation and enhance the ability to persist with goals.

A lack of motivation can stem from the perception that an activity is unimportant, a task is too difficult or the belief that the desired outcome is unachievable⁵.  However, there are numerous psychosocial factors that contribute to amotivation during this ongoing period of uncertainty. 

In the absence of races, reflecting and remembering the reasons for training and competing in your sport can assist with sustaining or regaining motivation. 

Establishing a daily routine enables us to attain structure and develop a renewed sense of purpose.  Although there are many apps that can support you with this task, writing in a journal is an effective method for capturing our thoughts, feelings and behaviours that contribute to the emergence of a routine.  

Setting goals, inside and outside of our sport

We can also continue to set ourselves goals with the emphasis on task mastery (i.e., improving our pace judgment, nutritional approach and resistance to fatigue) whilst reflecting and determining appropriate long-term outcome and performance goals. 

For example, where do you want to be in your sport twelve months from now and what are the tasks that you need to master in the process?  Sharing your goals with family and friends can also facilitate accountability and enhance levels of self-motivation.

The pandemic has created an opportunity to further engage in personal interests outside the sporting domain.  This could be developing a new pastime or investing an increased amount of time in the company of loved ones. 

Having a deliberate break from running can result in feeling physically and psychologically recharged when ready to return back to the sport.  As a consequence, the pursuit of goals and task mastery might not be the most appropriate option for a runner in the current climate.

With the year fast approaching a conclusion, I would like to take this opportunity to wish a healthy and happy January to all readers of Fast Running.  Here’s to a prosperous 2021 for all of us.

References:

1. Increasingly certain about uncertainty:  Intolerance of uncertainty across anxiety and depression, Carleton et al (2012)
2. Tolerance of uncertainty: Conceptual analysis, integrative model, and implications for healthcare, Hillen et al (2017)
3. The ‘’what’’ and ‘’why’’ of goal pursuits: Human needs and the self-determination of behavior, Deci & Ryan (2000)
4. Self-determination theory: Basic psychological needs in motivation, development and wellness, Ryan & Deci (2017)
5. Toward a hierarchical model of intrinsic and extrinsic motivation, Vallerand (1997)

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In addition to promoting the collaborative administration of training programmes, coaches should also encourage athletes to engage with their programmes at the micro-scale i.e. through understanding the purpose of their daily sessions. 

Personal experience has shown me that training plans devoid of variation, and input from the athletes that perform them, can struggle to achieve buy-in in the long-term.

To explain, if an athlete’s training is controlled by a coach in an overly regimented pattern, and the reasoning behind training sessions isn’t explained, the act of training can become a process of “getting it done”. To avoid this philosophy taking hold, coaches could provide a basic description of the physiological purpose of each session, and how this relates to the broader programme.

These descriptions can be short and simple, and should be adapted to an athlete’s level of understanding, such as: 

“Thursday’s tempo session is designed to increase your lactate threshold. The purpose of this session is to delay the build-up of lactic acid in your legs, and give you the strength to keep pushing towards the end of a race; this will complement the largely anaerobic 3k pace speed work we’re doing on Tuesday.”

Not just about “smashing out the session”

Unfortunately, the “getting it done” mentality has become associated with being a ‘hard man or woman’ and is often lorded (on certain social media sites) as being the bedrock of the golden years of British endurance running.

Although it was acceptable in the 80s, from a coaching perspective, I believe this philosophy can neglect the need to engage the mind as well as the body of the athlete.  For example, in a 10 x 400m session, what should the athlete primarily be thinking about?

1. Getting to the last rep, and completing the 4km of volume; or,
2. Running the session to work on their speed endurance and thinking of that key 3000m race?

Whilst we inevitably look forward to finishing a gruelling session, having the latter mindset (or being reminded of it), I believe, is more conducive to an athlete being able to challenge their perceived limits and capabilities. 

To achieve this level of engagement, the onus is also on athletes to actively engage with their training programmes and make the effort to understand the importance of each training element.

Indeed, we live in a time where we demand results immediately, but the foundations of success are built on more than miles in the legs. You, as an athlete, may be willing to spend 10 hours a week pounding the streets, but how many of you spend half an hour thinking about why you are doing it?

Simply put, the more aware the athlete is of their body and their true limits, the more likely they are to fulfil their potential.

Reshaping the Recipe 

As the cliché goes, variety is the spice of life. However, simply rotating sessions predictably is perhaps not ambitious enough; instead, I advocate for smarter training plans that actively aim to destabilise the disciplinary impacts of training, and the quagmires of motivations they can induce.

The first step should be to reduce the monotony of training, both in terms of locality and the form of the session; this is something I need to work on myself [Although that might be a struggle at the moment – Ed.]

Below I have included a few practical examples, some observed at running clubs in the UK, that could be used to keep runners on their toes:

1. Sessions ‘a la carte’: provide athletes with a menu of sessions when they arrive at training. This will keep athletes on their toes, and reduce the time they spend agonising over splits. Athletes will also be keen to prove their choice was right, after all, nobody likes to be proven wrong.
2. Reinvigorate time itself: no, this is not a flyer from the latest yoga craze, but a move toward changing how time is used in sessions. For example, rather than prescribing 4 x 1km, a coach could ask their athletes to run as many metres as they can over 2:50, 56, 41 and 57 (or an average of whatever their usual KM splits would be). This approach could help to break the often limiting combination of time and distance and encourage athletes to develop a better understanding of their own fatigue.

We just thought a picture of Jack winning a race would be nice at this point in the article. Look how happy he is! Photo: Stephen Lee

Inevitably the introduction of new practices, such as running odd distances, has the potential to cause controversy, and, of course, they can become normalised too.

Therefore, in order to curb the rigidity and stagnancy of repetitive regulation, coaches could look to continually make small modifications to keep athletes alert and challenged. The movement towards unconventional uses of time and distances will also require monitoring from coaches, both to ensure athletes are not overdoing it, or finding the changes too stressful.

In addition to the benefits outlined above, learning to train dynamically has the potential to change the athlete’s perception of fatigue. Here, a movement away from training sessions that are dictated by markers of time and distance could enable the athlete’s experience of fatigue to become more sensual i.e. the athlete should begin to ‘feel’ when they are approaching exhaustion, rather than being intimidated by hitting a mile marker at a certain pace.

Conclusion

This article does not provide a recipe for a successful coach-athlete dynamic, for which there is none; instead, it advocates for the development of thinking athletes.

Central to developing thinking athletes is moving beyond an understanding of the athlete as a machine that can be controlled by a mathematical formula. To achieve this, I have suggested that coaches avoid using training plans as procedures to simply control and regulate the development of their athletes, and implored athletes to actively engage with their training plans to understand the importance of each training element.

So, I’m asking you to be an active athlete, who is continually learning how to break your constantly expanding barriers, rather than one who is working within their perceived limits. 

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“Why should I do my 20 mile long run this weekend if my race is likely going to be cancelled?”

This tweet caught me by surprise. Why wouldn’t you want to spend a few hours enjoying the pleasures of the long distance run? It brought about a thought process about motivation and how for all of us it is different, but being motivated by the end product, the race that might be cancelled, we’re surely missing out on most of the fun.

If every long run is a chore and then when it gets to race day you’re racked with anxiety about whether you’ve done enough training or purchased the right percentage improvement in your shoes, then what aspect of this fine hobby are you enjoying? If it’s just the post-race tweet and likes on Facebook then surely there are easier ways to get that satisfaction. Have you tried posting videos of narcoleptic goats?

Enjoy the ride

It’s not your usual spring season with all the concerns of Coronavirus and the cancellation of events, but whilst I have previously used the Steve McQueen quote “Racing is life; everything before or after is just waiting” as an email signature it isn’t something life should be lived by.

Take an analogy of collecting football stickers. As a youngster the goal was to fill up every single page of a Merlin Premiership Album, but it wasn’t placing the final sticker and boasting to your friends that brought the enjoyment. It was the opening of hard earned packets and the intense, Wolf of Wall Street swapping in the playground that filled me with excitement and joy.

Apply this to your marathon training. You’re not collecting stickers but fitness. Investing your time in becoming a faster and stronger individual and whilst there is a lot of validation when you finally get that PB number, it’s too small a thing to focus all your motivation on.

Motivational Climate

As more and more events are cancelled (Athletics Ireland introduced a blanket cancellation for their affiliated events as I wrote this) the question we should ask is how do we stay motivated to go running if we’re not.

As Erika Kelly recently wrote about on her Fast10 blog, Ryan and Deci’s “Self-Determination Theory” is a good place to start. There are three key aspects they highlight for a healthy motivational climate and athletes, parents and coaches can be instrumental in whether autonomy, relatedness and competence are part of an athlete’s existence.

If you expect all your enjoyment to come from race day that can be detrimental to your performance. Photo: Robbie Britton

Autonomy

Personally autonomy feels vital. An athlete has to feel like they have some control and ownership over their own training and racing. Just being told what to do on a daily basis, without reasoning or discussion, can lead to feeling of staleness and low motivation. If you’re just following the words of a coach or a stock training plan off the internet then it can feel like you have no say in your own training.

The same could certainly be applied to your work life as well. No autonomy is a sure fire way to lose any motivation. Even just following a pre-written plan it is good to have a little of your own control. There isn’t a coach on earth who can put a plan on the internet that everyone should follow. No one knows you better than you.

So if you have a good coach then discuss your training with them. If something doesn’t feel right for you or if you want to make one changes then you should feel comfortable to and if you’re just following a plan downloaded off “Runner’s Planet” then make it your one. Take some control.

We may not control whether races are cancelled or not, but your own training is up to you.

Competence

One of the reasons that we love a new PB is because it lets us know we’re competent. Training is moving you in the right direction and it’s solid proof that it’s working. Feeling competent doesn’t just need to come from races though.

Think about the factors that might make you feel the opposite? If every long run or interval session is a struggle then you’re going to lose that motivation quite quickly. Is your session or plan set up so that you’re going to fail? Even in weightlifting not every set is “to failure” and our running shouldn’t be either.

Are you attacking those long runs a little too quickly from the start or just not fuelling sufficiently for the time on feet? If every long run makes you feel like a failure then of course you’re not going to enjoy them and training will make you feel beat up.

Slow the pace of that long run by 10-15 seconds a mile and add in some decent, race practice fuelling in and it’s a whole different story. Finish the long run feeling like you could go on and you’re full of a feeling of competence. Motivation will stay higher than if you’re knackered.

Relatedness

Just knowing you’re not in this alone will help. In this hyper-connected world we can often feel more alone than ever. In days of old it was simply going down to the club and seeing your peers in the same boat. We trained together, struggle together and built life long relationships around our running.

That still happens, but at times we can get too obsessed with an online world. Social media connectedness isn’t the same as a real life connection. It’s important to keep our real relationships healthy and talk to our friends and family.

At the moment everyone is facing a similar problem for their 2020 season. A common enemy can bring us all together more than anything else in the world and just speaking to others in the same situation (ie every other runner) will let you know it’s not just you feeling the strain.

Even better if you talk about this during your Sunday long run together, but remember to wash hands, stay a metre apart and don’t turn to the group run if you’re feeling poorly. This should go for all the time, not just in the current crisis.

Motivation

So have a think about your own training and just how thrown you are by the Coronavirus. It could be a really good opportunity to assess your own motivations and why you run.

It’s it’s just for the Facebook likes and Strava Kudos, then that’s what we’d called extrinsic motivation. Look for the intrinsic motivation, the things that matter to you, something that is personally rewarding. Going out for a long run should be a joy, something to look forward to, not dread.

Every single run is an opportunity to improve yourself and whilst not everyone will be enjoyable, if every single outing is a chore then something isn’t right.

Take it from an injured runner, I’d take a 20 mile road run in a thunderstorm any day of the week.

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This may not be a super popular blog post, but one of which I felt I had to write.

Growing up, I struggled tremendously with acne – my face was a blotchy mess, and I truly felt disgusting upon catching a glimpse of myself in a mirror. I turned to makeup as a way in which to hide, and out of all the products I could have chosen, I opted for the thickest of the thick – camouflage makeup – normally used to cover up tattoos. I was so desperate to hide, that the heavier the coverage, the better.

Is struggling with acne really the worst thing that can happen? No. But throughout my teenage years, YES, yes it was. Now this may seem self-centred, shallow and full of vanity, but it was all in a desperate bid to feel better about myself, and to feel accepted by those around me. If simply getting up 30 minutes earlier every morning was going to help me achieve these outcomes, then of course I was going to do it.

Fortunately, after years of trying a variety of acne remedies, I was able to find a solution, and have rarely struggled with my skin since which is AMAZING, however I still find myself applying a layer of makeup every single day. Okay, so… why?

Putting on a mask of confidence

Ultimately, I’ve found that it’s like putting on a mask that instantly gives me the confidence I’ve been searching for to then go about my day – to work, train, race, meet people, whilst feeling okay, if not better, about myself. My makeup is by no means perfect, but it’s enough to fulfil the, “look good, feel good, play good mentality” as expressed by US soccer player Ali Krieger.

This is so important when I have a tough training session or challenging race ahead. It’s like a way of telling myself, “Ok, I AM ready! I CAN do this!” It also doubles up as a distraction on race day and has definitely become part of the routine – a helpful strategy in which to apply focus and detract from any unhelpful race nerves.

To be competing at any high level requires a degree of self-confidence, commitment and dedication that no amount of makeup could ever contend with, but I do feel it plays a part in empowerment.

Photo: Jodi Hanagan

Turns out, makeup application has been going on for longer than we think, and for similar reasons. Egyptians applied makeup as they believed it was directly correlated with self-worth, whilst Native Americans applied it spiritually before battle, believing they would gain “supernatural powers”, helping them to feel more resilient and confident pre-battle. (Black Belt Beauty, 2019).

Moreover, numerous studies have shown that how someone feels about their appearance can have a significant effect on the execution of subsequent tasks and activities. For me personally, it’s game-changing – it simply makes me feel BETTER. As one of the best teachers I ever had taught me – “Lippy on, smile on.” Do the thing that empowers you; the thing that makes you happy, and it’ll help you to bring your best to every day.

Look good, feel good, walk fast

I see beautiful men and women standing on start lines at major championships every year – Europeans, Worlds, Olympics – they present themselves in different and specific ways for a reason – be it through wearing makeup or donning a new hairstyle.

At the recent 2018 Commonwealth Games, there was a hairdressers based within the athlete village, and further places to go and get your nails painted, your kit altered and fitted, etc. The amount of people I witnessed, both male and female, who pre-race, wandered up to have their hair cut, braided, and tied up in specific ways – it was clear to see they had a motive.

Does it provide those finishing touches that makes an athlete feel completely prepared for what lies ahead? It isn’t for everyone, but I assume that for some, yes, it really does. It can simply make the difference between entering competition feeling ready and powerful, or feeling flat and less confident.

Racing against myself

I travelled off-island to the UK last year to compete in the England Athletics Senior Championships. Low and behold, the following morning – race day – I went to get my makeup out of my bag and it wasn’t there. I’d left it in the Isle of Man! It sounds so silly, but my heart sank. What was I going to do without my mask of “confidence”?!

Whilst initially gutted, I simply had to suck it up, and get on a train to Sportcity. You kinda hope that no one will notice, but I was met with questions of, “Why do you look so tired?” and, “No eyeliner today?”

Ultimately, I knew I was there to do one thing – R A C E – be it with makeup or without, and in all honesty, no amount of makeup can emulate the empowerment that comes from knowing the amount of hard work that has been invested and dedicated to race hard. This was not the end of the world, and in a rational sense, who cares what I look like, other than me?!

It was pouring down with rain (is it ever not raining in Manchester?) so perhaps it was a blessing in disguise, and I fortunately went on to have one of my best races of 2019. Point proven – I didn’t always need makeup, but that doesn’t take away from how having it on helps me to feel increasingly energised and positive.

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What is motivation?

It’s that little (or big) internal buzz that gives you the boost to get out of bed, go to work, accomplish goals and seek out specific emotions such as happiness and fulfilment. In the simplest form, it’s how much you want something.

It comes in waves – and that’s totally normal. Some days you want things more than you do others, and that can be down to a number of factors. Let’s be honest – the recent plight of UK storms aren’t helping!

As athletes, motivation can be seen as a key resource to success, and rightly so. To master specific skills, attain strength, achieve goals, go to bed on time and choose the right foods to eat in order to succeed at the highest level – requires vast quantities of motivation and the desire to seek change. It’s even more important when you’re faced with tiredness, fear, boredom, pain, STORMS and the needs/wants to do other things.

Staying motivated all day, every day?

The reality is – you can’t be highly motivated all the time. Life happens and consequently motivation fluctuates continuously due to many aspects – daily stressors, injury, illness, careers, education and support systems.

Sometimes, the drive to get up and go is motivated by nothing but enjoyment, and the opportunity to train with friends, whilst at other times it may be because our coaches are telling us what to do with minimal flexibility in the plan.

It may simply be that the working day has been so stressful that going for a run/exercising is the motivation necessary to alleviate the associated feelings. I for sure, find that as soon as University assignments are due, my motivation for training increases as a means of procrastination and escapism – likely resultant of anxiety or fear that I won’t produce a good enough piece of work.

However, this flips completely on its head as soon I realise I’ve got four hours to submit.

Additionally, it may be that we’re inspired by others and striving to achieve new PBs. When the PBs happen, this can lead to feelings of satisfaction and self-fulfilment – leading to enhanced motivation to relive that experience all over again.

However, there’s also the possibility that the times don’t happen; we don’t hit pace; or we’re unable to finish a race – this can lead to feelings of incompetency, frustration, fatigue and loneliness – all of which can have profound effects on how motivated we are. This links more with extrinsic motivation – you focus more on competing and results, as opposed to intrinsic motivations which may have been the reason for taking up the sport in the first place – enjoyment.

Self Determination

In order to give ourselves the best shot of being motivated towards all endeavours, ‘Self Determination Theory’ implies that we need to meet three needs:

1) Competence – e.g. having the fitness, strength and skills which give us confidence to complete our sport successfully.
2) Relatedness – e.g. surround yourself with positive and encouraging support systems – friends, family, coaches and teammates.
3) Autonomy – e.g. the ability to make independent decisions and choices.

[Editor – If you want to find out more then check out any of Edward Deci and Richard Ryan’s papers on their theory or some of the handy videos on Youtube on the subject like this one (although watch at at least 1.5x speed)].

How to improve motivation

• Know your ‘why’. WHY are you doing what you are doing?

• Set both short-term goals, and long-term goals and read over these when motivation is low.

• Train with people, friends, coaches – it helps with accountability and offers a support system. Moreover, recognising those who share similar goals can provide lots of encouragement. Jump on a training camp!

• Change your language = change your perception. If you perceive specific training sessions and/or races as a threat, motivation is likely to be lower, compared to perceiving these things as opportunities to challenge yourself, where you therefore feel motivated to strive high and do well.

On the days where motivation wavers, just know – you have to keep turning up for the results to happen. Remember your why, and exactly what it is that you’re striving to achieve.

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It’s not mine or anyones place to tell you what you can or can’t do, unless you’re four foot two and want to make it in the NBA at age 43. If you set lofty goals, but are willing to do the work, then you’ve got a chance.

This is no “you can do whatever you set your mind to” blog. Somethings are simply beyond us. I will never be the President of the USA. You will never win the Olympic 100m Gold Medal (unless Dina Asher-Smith is reading this).

Yet so few of us reach our own genetic potential it isn’t genetics holding us back. If you’re done everything within your capabilities to reach your goals and still fallen short, then fair play, you’ve had  true journey of self-discovery and pushed your own limits. I’ll take my hat off to you.

It’s not if, but when

The problem for many people is not their lofty goals, but the time scale attached to them. In ultra running people want to run a 100 miler, but they don’t want to put in the years beforehand.

A marathoner wants to run sub 2:30, but hasn’t run quicker than 2:59 yet. They need to deal with 2:50, 2:40, 2:35 and then think about the next leap…well most of the time.

Your goals might not be ridiculous, but what’s the rush? Is wanting everything NOW a problem of today’s “same day delivery” generation. We want it and we want it yesterday. The grind, the work that needs to go in beforehand just isn’t appealing to most people. It might be the foundation of much greater problems.

Plan like a boss

So whatever your goal, don’t let people tell you can’t do it. But do listen to someone who is willing to help you plan towards that goal and thinks you shouldn’t rush.

Don’t focus on proving people wrong, focus on proving right those who choose to believe in you. It’s a small difference but an important one. Be positive, focus your energy forwards, but be realistic.

Take that goal of yours, be it a marathon time, a club medal, the Tor des Geants or representing your country and think about what you need to do to get there. Be realistic in your time line, break it down into manageable steps and get advice from people who have been on the journey before.

A plan can go out the window on day one and it can be super flexible but to start without one really isn’t giving yourself the best chance of success. If you’re running hard but you’re not sure which direction you’re supposed to be going then you’ve certainly lowered your chances of winning.

Overreaching hurts, like I discovered (again) at the Armagh International 5k this year.  Photo: Keith McClure

Talking from experience

As an athlete I certainly have been guilty at times of rushing. I’m writing this en route to my first bicycle race, the 1600km TransPyrnees self-supported adventure. I might even be rueing making the same mistake that i’m writing about by the time this is published. [In fact by the time this was published Robbie had failed at the first race but was starting another to see if he had learned from his mistakes. Or was just clearly an over-reaching, hypocritical idiot – Editor]

It doesn’t mean you don’t take chances, try to take that big leap by going with the lead pack every now and again on your 10k or starting way too hard. Some of the greatest breakthroughs in sport and life are made people who don’t listen to other people’s expectations. They just do their thing.

But they learn from their mistake. They don’t overstep every time and when you do, you need to be honest wth yourself.

Trying to bite off more than you can chew and then blaming the weather/shoes/type of sandwich when it’s really all down to you, will only lead to consistent disappointment. There’s a difference between someone repeatedly missing a target they’re capable of and someone missing it because they’re just not ready.

You’ve got to reflect yourself

Both require deep (or pretty shallow) reflection on the athlete’s part, but to just keep banging your head against that wall and expecting a different result is idiocy.

As a runner there are a whole host of things you can work on, such as nutrition, pacing, hydration and psychological skills but if you’re two years ahead of where you should be then none of that will help.

It doesn’t mean you can’t achieve your goal, in time, but you need to step back. You want to break 40 minutes for 10k but you’re still regularly over 20 minutes at your local parkrun. The goal isn’t ridiculous, but you need to take the time to progress. Rome wasn’t built in a day and a marathon PB isn’t built overnight. It’s years of hardwork.

I’m not the only Robbie who dreams big, but Robbie Simpson achieved big at the Commonwealth Games. Some doubted the mountain runner on turning to the roads. Photo: Bobby Gavin

So how do you set the timeline?

Start from the end point and work back. We’ve spoke about SMART goals before, but even just a vague plan towards the bigger picture will make you think about it.

Talk to others about it. Not only does that make you accountable, but it also provides feedback. If one or tow people tell you it’s impossible then you can choose to ignore them, the same as if everyone tells you it is. Or just ask other people.

We could say “the only person who really knows is you” but if your dream is big enough then even you can’t be certain until its done. Take into account what people say but don’t be paralysed by their words. Don’t just ignore everyone and hammer on regardless. Be a thoughtful runner and reflect on what you do and what others say. 

Then remember what the late Italian Alpinist Walter Bonatti said. “It was impossible. Then I did it, so it was possible”.

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Athletes come in all shapes, sizes, personalities and ethnicities. The variety of people participating in the sport is amazing. However, one thing that unites us all is the drive and determination to seek progress.

It is that drive that gets us up in the morning for a 6am long run or drags us out to the track at 8pm for a gruelling session. As a result, it is generally perceived that the more driven and motivated an athlete is, the more they will succeed.

While it is undeniable that hard work does reap rewards and should be encouraged, there is a point where dedication turns to obsession. The desire to achieve can quickly become all consuming and suddenly the athlete is a slave to perfectionism in their training.

The rise of social media

This is particularly common in (but not exclusive to) younger athletes. Particularly with the rise of social media, it is very easy to become exposed to the training and lifestyle of other athletes – both professionals or simply friends & rivals. This can lead to athletes feeling the need to out do their peers and has resulted in large numbers taking the sport more and more seriously at younger ages.

Runners will often automatically look to increase their training load in the hope of seeking success. This is not necessarily always an issue, however it is all too common for that athlete to see some improvement off the back of their increased efforts and decide to increase it slightly more. Just one extra mile on the weekly long run… and another…. And another…

Unfortunately, this is neither healthy or sustainable.

With the rise in publicity of RED-S, stories from the likes of Bobby Clay showcase the devastating potential consequences of overtraining and under-fuelling for young athletes. Putting the body under so much stress whilst it is growing and developing can often lead to health problems or injuries that may affect an athlete’s future in the sport.

Photo: Charlie Wheeler

It’s a trap!

Personally, I have fallen into this trap many times. Normally triggered by an important event approaching or the sudden improvement of one of my friends or rivals, I would heavily increase the distance of all my weekly runs, add in some extra cross training and strength work and adopt a completely perfectionist attitude towards my training. If I was slightly slower than I thought I should be on a rep, I would be distraught.

Inevitably, this was never particularly successful. I would get very worked up and anxious about every run (from sessions to easy runs) and by the time the big race came around, I would feel completely burnt out.

It took away the fun of training, as I was so focused on trying to perform well that I couldn’t relax and enjoy spending time with my teammates. It also led to various injuries and health problems that always had adverse effects on my running (although, naturally, I decided to ignore them).

Doing more is often a lot easier than doing less

For myself and many others, doing more is often a lot easier than doing less. I can’t deny the smug feeling I get when I have ran much more mileage than anyone else in my training group or the pride I feel from aching legs after an (unnecessarily) long run. However, I have been very fortunate to have had two excellent coaches who have been able to notice this trait of mine and work to hold me back.

The post The common drive for progress in us all appeared first on Fast Running.

Those rare days where everything seems to flow like clockwork and nothing can go wrong. It’s a great feeling every now and again to have the race of your life and come away with a PB, but a greater measure of a runner is if they can run well when everything goes wrong.

As an ultra runner I’m used to problems. Even the best results have their ups and downs, but these can make the result even more satisfying.

Racing the Wicklow Way 127km recently it all looked plain along from the outside. At every checkpoint until halfway I was either just ahead of or with second placed Gavin Byrne. It seemed very much in control for those watching the trackers. Yet from very early on my stomach had other ideas.

Probably due to attempting to take on too much liquid in the first couple of hours when the cool conditions meant there wasn’t much sweating going on, but let’s just say I had to hide behind a few stone walls whilst Gav repeatedly overtook. 

As the race continued I wondered if eventually my stomach would leave me weak, but I kept eating and drinking, keeping pitstops a short as possible. For some reason this extra personal battle was giving me extra strength, not less.

The fight

There are many reasons people excel at running races, normally down to them being fast. I know I’m pretty quick (for an ultra runner) but that isn’t why I do well. It’s down to dealing with problems. Coping with adversity, even enjoying it. 

We all know great runners at our club or local races that have so much potential, but cannot hold it together when the going gets tough. Their coping skills are not a strong point. 

The fight inside is part nature, but it’s also nurture too. many fast athletes have never had to fight in their early careers. They are used to being clear winners, arms aloft and smiling for the cameras crossing the finishing line. It has made some of them weak. 

Fionnula McCormack is a great example, fighting at the Euro and World Cross Country for year after year. Working hard against faster runners and building that fight that makes her such an exciting prospect over the marathon distance.

Photo: Michelle Sammet

Learning those lessons

Speedway 10k race director James Blore, where the featured sprint finish photo is from, was surprised that “over 10% of the field dropped out of the two lap course. It wasn’t crap weather, or a mega hard ultra race, but a different type of suffering chasing a PB.

“People want flat and fast courses with good quality fields that will enable them to run fast. As a race organiser that loves athletics it’s simply about giving them that opportunity – but ultimately it’s up to them if they take it.”

Fighting for position, for a prize, for a time, are all important in developing a runner. You can learn a hell of a lot in the second half of a tough 5 or 10k race, let alone the marathon and longer. Ultimately working on the skills that keep you going forward when those around you seem stronger, when your legs are going through treacle.

Photo: JHMSport

Good competition breeds good competitors

That is why it delights me to see the likes of Patrick Dever and Emile Cairess fighting for the finish in BUCS cross county. For the victor the spoils, but for the defeated, the fire. Both lads clearly have a huge amount of ability, but it is nothing without hard work. They have each other to thank for future successes.

Some see strong competition as a negative. They like to win, it builds their confidence, but confidence is fragile if not hard fought.

The harder you work to achieve something, the greater the confidence it can provide. The strength in British distance running is growing and the competition, such as the strong women’s field at the Vitality 10,000 and the Nights of the 10,000m PB’s, will only make our athletes more resilient.

Back in the 80’s it was Coe, Ovett and Cram, alongside a huge chasing pack of British athletes, that meant no one was invincible. Athletes worked hard and still fastest defeat, but it made them stronger for the next time.

Not just in racing, but in training too. Those solitary efforts on a country lane or a windy track might be the practice needed to dig deep when the big stage beckons. Practice driving for the line within your mind, controlling the narrative in your own mental arena so that you can attempt todo the same on race day. 

Learn to cope

Some of you reading this may relate. You know your strength comes with coping well when it hurts and pushing forwards. Other may recognise the feeling of it all slipping away when things go wrong. All of us can improve.

Mental skills are just that. Skills. They can be learned and improved. Techniques such as self talk, visualisation and goal setting can all be practiced during training and races. Research has shown that all can improve performance and all can be improved.

You might think talking to yourself is reserved for those haring voices, but it doesn’t have to be shouting “COME ON ROBBIE, YOU CAN DO THIS” to yourself as you run through the local park, especially if you’re not called Robbie.

An inner monologue, urging yourself forward, believing you, will help you keep pushing. you can shout out loud if you want to, it’ll probably help even more. Certainly during long ultras I have given myself a talking to, even in the Valencia marathon last December in the hard last few miles. 

Practice makes perfect, so hen you’re training imagine yourself running the final miles, overcoming whatever obstacles the race has thrown your way. Chuck yourself into a competitive local race or a parkrun (not a race, but you can still race others). Practice going too hard at the start and how you cope in a race that doesn’t matter to you. 

Have you got the fight?

Then the next time a race starts to hurt or goes off plan you can tell yourself “I have the fight for this”. Know that you have practiced and worked harder than those around you, whoever they are. Because thinking you have a natural talent will only get you so far.

A growth mindset, one that knows hard work is how you improve, will take you forward. instead of bemoaning the natural talents of others, focus on the fact you’re nowhere near your own genetic limits, that’s for sure.

Photo: Sam Morley

The above picture is from the European 24hr Champs. Featured is James Stewart and James has the fight. In the early stages sickness in the heat was a problem, but the Scot fought on, eventually coming good and finishing 11th, helping GB to team silver with his 244.35km.

When the the fight comes, one day you won’t dread it, you will relish it. That’s what I felt on the Wicklow Way. The challenge was ever the more satisfying because I had a race and even at the start the plan went out the window.

In the second half of that race I knew no one would catch me. Not because I’m super talented, because I don’t think I am, but because I’m willing to fight every step of the way. Whatever happens, with any problems, you can only do the best on the day and most of the time that is good enough. 

Robbie is sponsored by Odlo, Profeet Sports Lab and Precision Hydration. If you want to follow his training chasing sub 2:30 you can also see it here on Strava or the highs and lows of Twitter and Instagram.

Are you a fan of Fast Running? Then please support us and become a patreon. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Have you got the fight? appeared first on Fast Running.

Possessing a positive outlook on running and life in general is an important attribute to have. It is much harder than it looks, and something everyone struggles with at times.

Of course, it’s impossible to be positive all the time, but it is so important to combat negative thoughts and develop ways of managing them. I for one have struggled in the past with a negative mindset, and still do at times, it isn’t something that goes away overnight. However, I have learnt to change the way my mind thinks, and to test it when negative thoughts resurface. 

Remaining positive in training

We can’t control when negative thoughts fill our mind, but we can control how we deal with them. I used to, and still do at times, put so much pressure on myself before every run or session, convinced I wouldn’t be able to complete whatever training I had ahead of me. I was always doubting myself and my ability, questioning whether I could do what I had been set.

This fear I had made up in my head of not being good enough filled my mind with negative thoughts. I knew my body was capable of doing what had been set, and I had done it time and time again before, but somehow my mind would tell me I couldn’t do it. 

How do I deal with this?

When such thoughts fill my head, it is hard to get rid of them. Yes, a little bit of nerves can be good before certain sessions, but not on a regular basis. I remind myself of the reason I run; because I love it! It is important to question negative thoughts and test their validity. Sounds scientific, but it is so true.

There is no reason not to believe in yourself. Training is essential in order to progress, we don’t need to fear it. Of course, it is going to hurt, and it is going to be tough, but that doesn’t mean we aren’t good enough. When I feel myself getting tired and the pain setting in, I look at this in a positive way. This should be celebrated. I am working myself to the limit and pushing my body’s boundaries. This is not a sign of weakness, but of strength. Whilst the session may be tough, it is always worth it at the end. 

It may seem silly, but a lot of the time sessions are only mind games. Your body is capable of the session ahead, but you have to convince your mind of this too. In tough sessions I focus on every rep as its own, rather than the session as a whole. I try to focus on how many reps I have done, not how many more I have to do. I also look at everything in a positive way, focusing on what I have completed rather than what I haven’t. 

Race positive

Your mindset during a race can govern how you perform, especially when the pain kicks in. In the past I used to doubt myself a lot prior to a race. So much so that it got to a point where I was afraid of racing. I was scared of the negative thoughts that constantly wore away at me.

Whilst I did physically struggle during races when I was a ‘skinny, weak athlete’, the ‘skinny, weak mindset’ stayed with me once I had regained my physical strength. I had become so used to the difficulty of racing with a weak body, that I didn’t have any confidence in my body anymore. 

The negativity got so intense I had to take time out from racing to erase the pressure I was putting on myself. I was experiencing some major stress  outside of running, therefore I didn’t have the mental strength needed to race; it was that simple. After some much-needed time out to focus on regaining my self-belief, I was ready to race again. During my time out from racing, I confronted the demons in my mind and dealt with them.

I had to show myself I was strong enough in training, in order to believe it when I was racing. 

Focus on the positives

In the build-up to a race, and the moments before, I remind myself of all the hard training I have put in. There is no benefit in focusing on what I haven’t done, so I focus on what I have. I remember all the tough sessions I’ve completed, the strength my body showed, and I bring this strength into the race. I try not to focus on how tired I am during the race, or how heavy my legs may feel, but instead, the strength my body is showing.

Our bodies are amazing things and they can handle the pain we put them through. Whilst racing is hard, we don’t race for it to be easy, we train hard, so we can tolerate even more discomfort on race day. I love the challenge racing creates and have now learnt not to doubt myself. In the end, I can only do my best, and this can only happen if I relax, enjoy myself, and be positive. Whatever happens, there is always a positive lesson to take away from every race. 

I erase any self-doubt from my mind and channel this into determination. I tell myself to be proud of where I am and to celebrate the opportunity to put all my hard training to the test that racing allows. Running is hard enough by itself, don’t make it harder by beating yourself up along the way.

Make sure you are on your own side and not working against yourself. During races I find it helpful to motivate myself along the way if I am struggling. I remind myself why I am doing what I am doing. It may sound cheesy, but I find it helpful to speak to myself. I tell myself ‘I am strong enough and I can do it’. Whilst you may not believe it helps, it really does. If you tell yourself this you will believe it, just as you believe you can’t do it if you tell yourself so.

Breathe and relax

Finally, stay relaxed. Allow yourself enough time to travel, to get your number, and warm up. If you feel relaxed, so will your mind, and negativity will be less likely to creep into your thoughts. I am much more positive when I am relaxed instead of anxious, therefore I try to avoid anything on race day that may evoke these feelings.

It is so important to remain positive before racing and to surround yourself with people who help this. Their positivity will prevent your mind from wondering away with itself. Nothing positive ever came out of being negative, therefore we will automatically race better if we are positive in the build-up. 

Don’t be afraid to speak out

Negative thoughts happen to us all, but it is so important to SPEAK about them! Speak about the negative thoughts going through your mind, because you aren’t alone. We all experience them, I still do, but I have learnt ways to control them. I was guilty in the past of letting negativity control me and escalate into a continual downward spiral towards self-destruction.

Remember, a problem shared is a problem halved. Even if you don’t believe it initially, talking about your worries, or whatever negative thoughts are ruling your mind, helps. Whether it be to a professional, a relative, or a friend, discussing your negative thoughts with someone else makes them not seem so bad. 

If there are certain things that trigger your negativity, whether it be social media or a particular situation, take a temporary break from it. Develop ways that help you combat those triggers before you tackle them again. Most importantly, keep smiling, because a smile makes you feel 100 times better! 

The post A positive mind is key to success appeared first on Fast Running.

It’s the New Year and everyone is setting ‘New Year, New Me’ goals. The gym is going to be packed for the next four to six weeks and 99% of the fitness industry’s income happens in January (this figure may be exaggerated).

Firstly, it’s helpful to set goals year round as and when you need to, but for the purpose of those clambering for new success in in the new year, here’s some advice on using goal setting to help improve your running.

A popular acronym is SMART goals. Specific, measurable, achievable, relevant and time based. There are other words you can fit in like “agreed upon” or “realistic” but this is the set we’re going with now. It’s just an acronym anyway and you can make it mean what you like.

Specific and Measurable 

So specific and measurable cross over well. You want it to be a specific goal that you can identify. Why do you want this? So that you can measure whether or not you’ve achieved your wonderful target. So instead of “run faster” it might be “improve my 5k time”. It’s specific and measurable, so just pop along to parkrun. 

Think about what you want to improve, what motivates you and what you enjoy. Trying to work on your VO2 Max might sound sexy, but is it going to get you out of bed in the morning. “Yes, I have to try harder as I want a higher VO2 Max to show the lads or gals…” 

How you measure it can vary and it doesn’t just have to be time based. It could be “run more often with the club” or “get sh*t faced less often before track Tuesday”. Both could be measured, both could be achievable, which is the next one.

Achievable and relevant

Setting goals beyond your capabilities can make you sad. Yes, you improved from 38 to 35 minutes in 12 months over 10k, but that doesn’t mean you can go from 35 to 32 in the next year. It doesn’t mean you can’t either, but the faster you get the harder the gains are to come by. However, setting sub 34 minutes first is still moving in the right direction and is a lot more achievable in the short term.

So how do we know if we’re aiming too high? Friends, coaches, people we meet on the street, they could all be good to ask. If one person ‘pooh poohs’ your idea, don’t just give up, but at the same time if another person says: “yes you can run 1:58 for the marathon,”- ask a few other people to ensure it is achievable.

If you’re aiming to improve your running, then setting a goal about seeing your long lost second cousin more often might not be too relevant. Unless that long lost second cousin is Kenenisa Bekele – then go see him for a run.

Time based 

That’s the simple one, but also a complex one. Thinking back to achievability, we might be capable of taking on the world, within the right time-scale. I personally fully intend on one day running a British record for 24hrs, but it won’t be tomorrow, or this spring or maybe even this year.

Yet what can I achieve in 12 months, that will set me on that path in a realistic time scale. Last autumn I set myself the task of running under 2:30 for the marathon, and you may have seen a blog or two on Fast Running, but it was something specific, measurable, achievable (just), relevant and time based.

It’s only one step towards my ultimate goal, but it’s moving in the right direction. 

Tell someone

It’s been proven, by the almighty science, that a goal shared is more likely to be achieved. Also, it’s important to talk about it during and afterwards. “Feedback regarding progress is necessary for goal setting to work” according to a study from 1985 by Edwin Locke and Gary Latham. Even before I was born they knew goal setting was key to motivation. 

Luckily for you, in this day and age, anyone can spout all kinds of sh*te on the internet and people feel compelled to listen/read it (see previous comments about sub 2:30 marathon). You could even hire a remote coach, agree on some goals with a set of peers or just pin it on the fridge for the whole family to see (and not really care about).

Sharing your goal and being accountable for it will help motivate you to see at it – even through the tougher times.

Actually during my marathon last December I actually took some drive, during the dark latter miles, from having shared the journey with others. It perked me up when I needed it most.

You don’t have to be SMART about it though

As much as the SMART acronym does help one ensure that key factors of goal setting, such as them being achievable and time based, it doesn’t have to be. If right now what you need is just to “enjoy my running more” or “get out when it’s dark and miserable to run with my friends” then they can be good goals too.

If you really want to make them measurable then you can just make notes in a training diary, or just a 1-10 scale of enjoyment, or a big tick every time you get out for a run during the night time. You can measure this and set targets if you like, it will help, but if it stops you setting a goal in the first place don’t worry about it.

You don’t even have to tell anyone. Although again it will help with motivation and you’ll find others in the same boat, but if it matters to you then that’s all that really matters. 

Now set some goals that scare you, just a little

What are your goals this year? Let us know on Facebook and Twitter. After my own scary end of year marathon goal, I’m going for a crack at another target this spring that will lead to more long-term goals later in the year.

“Break 15 minutes for 5k at the Armagh 5k International Road Race.” Now you can decide if you think that’s achievable, but it fits the other markers. The big question is should I blog about it?

Importantly, set goals that are achievable, not only in the short term, but ultimately help you aim to achieve bigger long term goals.

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The post How to be smart about setting your goals appeared first on Fast Running.