Running Divas: Questionnaire
Motivation:
What are some of the reasons we can lose motivation?
In order to remain inspired to achieve a goal, the benefits of the effort required to accomplish it, from a mental perspective, must outweigh the pain, challenge, or difficulties involved. Once the balance tips in favour of the ‘it’s too hard’ mindset, it’s easy to give up. We find ourselves caving in to the old familiar way of being. We stop moving toward what we ‘desire to achieve’ and step back instead into what’s ‘familiar’ and therefore more comfortable.
What are your go-to’s for restoring motivation when it’s missing?
I take some quiet time to re-focus on three things:
1) My original reasons for having challenged myself to the goal in the first place
2) All the benefits and value in seeing it through to the end
3) The imagined emotional high and sense of fulfilment and satisfaction I will feel. This last point is the most influential. I take myself to that place as if it were happening now. It’s a powerful driver.
Is motivation necessary if you have a habit?
Creating a habit is a great tool for ensuring that we hold to a pattern of behaviour that will assist us in achieving a specific goal whether its for health, fitness or… for winning a race. A habit though, is simply an emotionless model of activity, so its always going to be important to inject the ‘desire to achieve’ into the equation- that’s the real incentive. So yes absolutely, we need to keep our emotional levels of motivation topped up.
How can we build our mental resilience to stay consistent when training for a big goal?
Emotional Intelligence comes into play here. EQ is the practice of being able to recognise our emotional state, understand how that state may affect our thinking negatively, then shift or manage that emotional state in a way that will allow us to achieve our original desired outcome.
As an example, let’s say the alarm goes off at 5AM. I know it’s time for my run, but it’s cold and dark and emotionally I’m dreading it. The tendency at this point is for my thinking to dictate a more comfortable alternative. Using EQ I recognise this, remember what it is that I’m trying to achieve and I make an intentional choice to shift my emotional state from dread, to… perseverance, persistence, or even excitement and off I go. Remaining consistent is both a responsibility and an emotional choice.
Race-day mindset Why is it important to mentally prep for a big event such as a race?
Any big event puts us into a ‘heightened state’ emotionally and for many of us this is the time that thoughts of insecurity, self-doubt and/or lack of confidence tend to emerge- that ineffective, self-limiting inner voice that I call my evil twin. She needs to be anticipated, planned for, and managed ahead of time so that she’s not allowed to take over and spoil the fun!
What kind of mental state is most beneficial for peak performance and how can we tap into that state?
In the heightened state that I just spoke about, the quality of our performance will be based on how we mentally interpret the rush of adrenalin. If we interpret our nerves as fear, our body accommodates by releasing chemicals that act to protect us from pain, essentially deadening both our thinking and mind-body communication.
However, just the opposite is true if we leverage our nerves by interpreting the sensation as exhilaration. A different chemical cocktail is released which allows us to produce a focused, peak performance. Using the imagination to achieve a state of ‘excitement’ is key. Faking it (if necessary) will help you make it!
Can you share any tips for dealing with race-day nerves?
Start weeks ahead of time. Anticipate any inner voice fears of failure and as they appear, mindfully shift those limiting thoughts to excitement and positivity. Ask the nervous voice to take a seat and observe while you conjure up its wise twin sister who sees the up coming event through a filter of confidence, fun, and enthusiasm. On the day, you are programmed and ready to excel for the joy of it!
How can you keep your head in the game over a long distance – for example, if you’re beginning to mentally give up towards the end of a long race?
As our body begins to suffer and exhaustion kicks in, the natural tendency is a care-taking inward focus. As long as you know you aren’t harming yourself by continuing, move your focus to something external. Accept your discomfort as a sensation that is safe to ‘allow’ and focus instead on anything that lifts you out of yourself- perhaps your motivation for entering the race, your family, the beautiful day or even how awesome it is to be as fit and healthy as you are. Imagine your celebration at the end for having completed the challenge. Remember EQ. Shifting your emotional state is possible even when exhausted.
When the race is done it’s time to celebrate, but are there any practices worth following to mentally grow from the experience? •
The experience itself is a treasure trove of personal information should we be willing to take the time to revisit our experience with total openness and honesty. The race itself is a mirror for observing our thoughts, behaviours and emotions under duress and physical stress. Promise to be non-judgmental and accepting of what you uncover, we’re not machines! It is all useful information for your next testing challenge- Anticipate, prepare, and act accordingly. Life is fun!
Muffy Churches is the author of ‘Coach Yourself, A 7-Step Guide to Personal Fulfilment’ (Love & Write Publishing). She is an internationally recognised integrative coach-therapist. Born in the US and settled in Sydney, she works as executive coach, leadership trainer, speaker, author, and counsellor. She has extensive experience in inspiring and initiating positive behavioural change in clients around the world. For more information visit www.muffychurches.com or contact: connect@muffychurches.com
