What separates the runners who train when they don't feel like it from those who find excuses? The same thing that drives a racer to cross the finish line long after he's hit the wall: grit--a combination of perseverance, resilience, and determination. And according to Jonathan Fader, Ph. D., sports psychologist at SportStrata, it isn't an innate quality that some athletes have and others don't. With a little mental conditioning and consistent practice, anyone can gain grit.
Plan
Clarify your motivation, or the "why" behind your goals. According to Fader, athletes who are in touch with their internal motivation are better equipped to push through challenges and put difficulties into perspective.
Keep your "why" in mind, then establish a pre-run routine that includes a detailed visualization of the course, complete with moments of triumph and obstacles. "Imagine yourself experiencing difficulty but still getting through," Fader says. That way, no stressor will be a surprise to your mind or body.
Identify self-talk phrases you can use during your run when things get tough. These can be motivational ("I can make it to the next mile marker") or instructional ("shoulders back, chest up"). Just be sure they're realistic.
Designate the post-run period as a time to reflect on what went well and what you can improve on next time You may be tempted to analyze your run while it's still happening, but Fader recommends pushing that urge aside and refocusing on the present moment for your best performance.
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