There are four simple steps to getting the most out of your FBF season and maintaining your motivation to do the training runs consistently.
1. Have a clear, specific goal. For example: "I will run/walk a half marathon on January 13, 2013" as opposed to "I want to get in better shape and run a half marathon." This actually applies to any goal you want to accomplish, not just in running. Unless in this form it is simply a wish and not a goal.
2. Act As IF. Imagine you already have what you want. Act as if you have already accomplished your goal. This is where developing a Mindset/vision as a Runner/Marthoner/Halfer etc. is so critical. By developing this mindset/vsion you then do what a runner/marathoner etc does about training. If they train 3 times per week you do the same. This mindset is nothing more than a choice about how you want to think about yourself. If they do long runs on Saturday you run long on Saturday; if speedwork in Tuesday and tempo work is on Thursday, that's what you do because you are a runner.
Never lose sight of this vision. Self-motivation, the single most important key to success in Fort Bend Fit, dies out with lack of vision. The moment you stop imagining yourself as a runner/walker/halfer/marathoner you also start losing motivation to do the traning.
3. Never lose your belief in what you want and that you can have it. Build an unshakeable belief. If doubt sets in deal with it or ask me about the 5 keys to overcome doubt in running.
4. Stay Positive. Research has repeatedly shown the benefits of a Positive Mental Attitude. Runners who stay positive simply accomplish more. This also means hanging around people who are positive and who have like minded goals.
Following these simple four steps is likely to have a positive impact on your running season, no matter if you are a first time FBFer or a founding member.
If you want to explore these issues contact me at: The Center for Optimal Performance and Excellence (COPE) at832-605-5691.
Watch for my next post.
Wednesday, July 11, 2012
Tuesday, January 10, 2012
Runners' Roadblocks
Five Common Roadblocks for Runners (and what to do about them)
1—Doubt
Not unusual, especially if you are a first timer to have some second thoughts about what is ahead of you.
Key: Trust Your Training (Fort Bend Fit has trained thousands of marathoners and half-marathoners.
2—Setting Rigid Goals—especially outcome goals; e.g., I have to finish in a certain time, qualify for Boston, etc. no matter what. Weather conditions and individual circumstances had a great deal to do with this.
Key: have multiple goals; an ideal goal, a “reach” goal and a goal to “survive” or finish.
3—Focus on Others
Feeling like you are in competition with others is counterproductive.
Key: Make only self-to-self comparisons and accept the present moment in terms of where you are and your progress in training.
4—Dealing With Discomfort
Pain/discomfort/etc are inevitable in any long endurance event.
Key: Accept pain/try to reframe it. Develop a mantra –see recent Runners World article on this subject.
5—Self-pressure Negatives here are obvious.
Key: enjoy yourself; smile when you think about it/expect to overcome adversity; learn progressive muscle relaxation.
Monday, August 1, 2011
Sunday, June 26, 2011
Wednesday, February 16, 2011
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Monday, February 14, 2011
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Sunday, January 9, 2011
Who Would Ever Run a Marthon by Tim Maggs
Who Would Ever Run a Marathon?
By Dr. Tim MaggsMay/June 2001Washington Running Report
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of "marathon finisher", you've probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think...
The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
The marathon should become part of an incentive program for prisoners who want early release.
The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn't need. Leading by example has always proven to be successful.
Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I'm sure you'll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We're no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There's no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?"
By Dr. Tim MaggsMay/June 2001Washington Running Report
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of "marathon finisher", you've probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think...
The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
The marathon should become part of an incentive program for prisoners who want early release.
The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn't need. Leading by example has always proven to be successful.
Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I'm sure you'll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We're no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There's no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?"
Thursday, December 30, 2010
Goal Setting and the Mindset of the Marathoner
Goal Setting Ideas for 2011: Running a Marathon and the Mindset of a Marathoner
There is nothing more powerful than a great idea whose time has come.
Someone else has the goal of helping you achieve your goal. Mark Victor Hansen. In other words the universe wants you to complete your goal.
Goal choices are more important than abilities. See below.
Focus on completion rather than perfection.
Goal Setting a la Tony Robbins: There are three kinds of goals
1—Minimum Must: No matter what this goal will be achieved. In our case finishing the race would probably be a must.
2—Goal: this is where most people start, usually with a time goal
3—Stretch Goal: maybe qualifying for another race based on your performance.
You do not have to believe you can achieve a goal to set a goal. So even if you don’t believe in your “core” that you can finish a marathon set the goal anyway.
You don’t have to believe you can run a marathon to set a goal to run a marathon. If you develop the Mindset of a Marathoner you will be able to act “as if” you can. Think about what actions you would take if you were a Marathoner.
In my talks prior to marathons I usually tell the audience to walk around the week before their event “as if” they are proudly hanging their finishers medal from their neck. Acting “as if” you have already done something helps to accomplish the goal.
Goal Setting is a 10 step PROCESS
1—Think about what you want and write it down.
2—Decide exactly what you want and write it down. This is where goal setting begins. Choosing the right goal is important here.
3—Look at your goal and make sure it is measurable. Running and finishing a marathon or half marathon are indeed measurable in more ways that finishing time.
4—Identify the reasons why you want the goal and write them down. Think back to the reasons you first joined FBF. Some want to lose weight, some want to achieve fitness, some want to do it as a tribute to someone else important in their lives, etc. Naturally the more internal the reason the more powerful it is in terms of motivation.
5—Decide an exact date you want to accomplish your goal and write it down. This is easy since running events have deadlines.
6—Make a list of action steps and write them down. Again here comes the Mindset of a Marathoner concept. If you were a marathoner what steps would you take to insure you would be ready to finish a marathon. Steven Covey talks about beginning with the end in mind.
7—Create a plan from your list of action steps and write it down. One of these simply could be to follow the FBF training plan.
8—Take ACTION. As the Nike commercial says Just Do It!! If this is difficult see your local sport psychologist ;)
9—Do something every day; follow your FBF training plan.
10—View, Visualize, and speak your goals daily. I have said it many times in talks to running groups that visualization is one of the most powerful forces in the universe. If nothing else, visualization shows that you have done something before.
Lastly, it is ok to set a goal and not achieve it. If you set a goal and don’t achieve it don’t look at that as a failure. What it means is you picked the wrong goal. Goal choice is critical in the process. Simply go back through the 10 step process and refine your goals.
There is nothing more powerful than a great idea whose time has come.
Someone else has the goal of helping you achieve your goal. Mark Victor Hansen. In other words the universe wants you to complete your goal.
Goal choices are more important than abilities. See below.
Focus on completion rather than perfection.
Goal Setting a la Tony Robbins: There are three kinds of goals
1—Minimum Must: No matter what this goal will be achieved. In our case finishing the race would probably be a must.
2—Goal: this is where most people start, usually with a time goal
3—Stretch Goal: maybe qualifying for another race based on your performance.
You do not have to believe you can achieve a goal to set a goal. So even if you don’t believe in your “core” that you can finish a marathon set the goal anyway.
You don’t have to believe you can run a marathon to set a goal to run a marathon. If you develop the Mindset of a Marathoner you will be able to act “as if” you can. Think about what actions you would take if you were a Marathoner.
In my talks prior to marathons I usually tell the audience to walk around the week before their event “as if” they are proudly hanging their finishers medal from their neck. Acting “as if” you have already done something helps to accomplish the goal.
Goal Setting is a 10 step PROCESS
1—Think about what you want and write it down.
2—Decide exactly what you want and write it down. This is where goal setting begins. Choosing the right goal is important here.
3—Look at your goal and make sure it is measurable. Running and finishing a marathon or half marathon are indeed measurable in more ways that finishing time.
4—Identify the reasons why you want the goal and write them down. Think back to the reasons you first joined FBF. Some want to lose weight, some want to achieve fitness, some want to do it as a tribute to someone else important in their lives, etc. Naturally the more internal the reason the more powerful it is in terms of motivation.
5—Decide an exact date you want to accomplish your goal and write it down. This is easy since running events have deadlines.
6—Make a list of action steps and write them down. Again here comes the Mindset of a Marathoner concept. If you were a marathoner what steps would you take to insure you would be ready to finish a marathon. Steven Covey talks about beginning with the end in mind.
7—Create a plan from your list of action steps and write it down. One of these simply could be to follow the FBF training plan.
8—Take ACTION. As the Nike commercial says Just Do It!! If this is difficult see your local sport psychologist ;)
9—Do something every day; follow your FBF training plan.
10—View, Visualize, and speak your goals daily. I have said it many times in talks to running groups that visualization is one of the most powerful forces in the universe. If nothing else, visualization shows that you have done something before.
Lastly, it is ok to set a goal and not achieve it. If you set a goal and don’t achieve it don’t look at that as a failure. What it means is you picked the wrong goal. Goal choice is critical in the process. Simply go back through the 10 step process and refine your goals.
Monday, November 8, 2010
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Thursday, November 4, 2010
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Monday, November 1, 2010
Monday, October 4, 2010
Mental Toughness on the Run
I have two outcomes for my talk today. First I want to share a series of great mental training tips and strategies. You can actually practice these on your training runs. It is a way of getting double the benefit of your training runs.
I also want to remind you to use my blog. It has lots of articles on very similar topics to what I am talking about today. Many are from previous presentations I’ve given.
My Top Ten Tips for Psyching up for a race:
My friend Stewart Hughes lives in Utah and bought a home near Salt Lake and it had a tennis court. So he decided to learn tennis and hired the U of Utah tennis coach to give private lessons to his family. One day during a conversation it came out this coach was doing some research for a sport psych degree on the personality makeup of world class tennis players and athletes.
The coach said there were five key traits and one of them accounted for 80% of the effects. They are: self-confidence
Character
Emotional stability
Athletic Ability
Self-Motivation
Self-Motivation was the most important factor in sports excellence and probably in marathon training as well.
How do you get Self-Motivation? By setting goals and meeting commitments.
2—Goals are usually considered as the single most important tool for improving performance in sports. Think of developing smart goals: S specific; M measurable; A achievable; R recorded; T timebased.
I ran across an interesting way to look at goals: a Pyramid with 3 layers, allowing you to see the big picture.
The base of the pyramid is your vision or story describing the big picture and how you want it to look. These are your long term goals, precise levels of achievement you want to accomplish: finish the marathon, qualify for Boston, a time goal.
On the next level are your weekly performance goals, specifying frequency, intensity, duration of workouts for the week.
At to top are your physical and mental goals for each training session. Daily goals.
By using this pyramid approach, every workout is directly connected to your big story. Feeling good about achieving your daily and weekly goals is motivational and has a cumulative effect on your attitude come race day.
3—Know the course---good to practice this on training runs; helps to plan race strategy accordingly.
4—Learn to regulate level of tension and use relaxation techniques before and during the race to control tension. Stay loose and Centered.
Relaxation training; Deep breathing; muscle tensing and relaxing.
Bud Winter San Jose track coach Relax and Win book; 90% rule
Bud was probably first sports psychologist. 100% effort not as fast as 90%
Glen Mills went to one of his workshops; he later became the coach for Usani Bolt.
5—develop Positive affirmations/power words
Using Positive self-talk
“I am comfortable being uncomfortable.” “All the Way” Yes I can
Smooth and relaxed Tough Strong
I am doing the best I can
Mood words like Power and Strength
Use these thoughts and words especially at those moments when negative thoughts show up; they are sure to do so during a race.
6—Use Imagery before and during the race. Why imagery is effective: free throw shooting studies.
Influences performance; it can enhance athletic performance and can be a more effective practice tool than no practice at all. Effective in basketball shooting, volleyball serving, tennis serving, golf shots, placekicking, figure skating, swimming starts, diving, skiing, running, dance and rock climbing.
For example:
Imagine yourself at difficult points in the race, feeling calm, focused and energetic.
If fatigued picture your lower body as a horse on which you are riding; going downhill picture self as a sled; Frank Shorter Gold in 1972 Munich imagined his legs as bicycle wheels
Plan for and during the event use, specific images(visual, phrases, words) at particular cue spots.
Experiment: close your eyes and imagine you can see yourself running in your mind’s eye
7—Use thought strategies
Association---scanning your body, stride, respiration
Dissociation—musical phrases, counting trees, thinking of friends
Reframing the Pain: Sensations of Endurance Sport Effort
This is the body’s way of telling me I am running at my race pace
The feelings/sensations are feedback
8—Run for yourself, not against someone else
9—Expect at least something which you planned on won’t go the way you planned it. Decide now how you will forgive yourself then.
10---similarly, when you know you will be facing an emotional dilemma you have to make a decision on how you will handle it before hand, not when you are in the emotional dilemma. Decide now that you will Never Never Never Quit.
Sunday, August 1, 2010
Keys to a positive marathon training season
Again, congratulations of becoming a member or staying a member of Fort Bend Fit, the jewel in the USA Fit system. It is a highly acclaimed training program. Follow it and you will finish your race.
Here are some keys to having a good, motivating, successful training season.
1--Be open, coachable, and teachable. Training may challenge some of your ideas about training, running, nutrition.
2--Run for a Reason
Find a cause/person for whom you may wish to dedicate your training and finishing your race. This will provide motivation to train during the week and to show up on Saturdays for long training runs.
3--Make another commitment. One that world-class athletes make. Commit yourself to becoming comfortable being uncomfortable. Last year we ran in high heat and humidity, rain, snow, wind, and otherwise torturous conditions. The Sugar Land USA Fit Marathon was run in 25 degree conditions. Start today and repeat this mantra, affirmation to yourself:
I commit to being comfortable being uncomfortable. Say this at least 10 times per day and you will feel the difference when you don't avoid the puddle and end up soaking your running shoes in 3 inch deep water!!!
4--Don't beat yourself up if you miss a Saturday run or a weekday run. Nobody likes a bully. It only erodes your self-esteem.
5--Only make self-to-self comparisons. Self-to-other comparisons are dangerous and may lead you to make a false assessment of your fitness level. Your are you only competitor. A positive attitude will result from making these self-to-self comparisons.
6--Begin to develop the Mindset of a Marthoner. The first step is to ask yourself: If I knew I would finish a marathon in January, what actions would I take today, next week, next month?
The answer would probably to follow the FBF Training schedule.
Lastly, remember the story of the professor telling his students to look to the left, look to the right and that only one of the three would end up becoming a lawyer. Well if you are in Fort Bend Fit you can look to your left, look to your right and say "See you at the finish line!!" You all will become marathon/half-marathon finishers!!!
Have a great season!!!
Here are some keys to having a good, motivating, successful training season.
1--Be open, coachable, and teachable. Training may challenge some of your ideas about training, running, nutrition.
2--Run for a Reason
Find a cause/person for whom you may wish to dedicate your training and finishing your race. This will provide motivation to train during the week and to show up on Saturdays for long training runs.
3--Make another commitment. One that world-class athletes make. Commit yourself to becoming comfortable being uncomfortable. Last year we ran in high heat and humidity, rain, snow, wind, and otherwise torturous conditions. The Sugar Land USA Fit Marathon was run in 25 degree conditions. Start today and repeat this mantra, affirmation to yourself:
I commit to being comfortable being uncomfortable. Say this at least 10 times per day and you will feel the difference when you don't avoid the puddle and end up soaking your running shoes in 3 inch deep water!!!
4--Don't beat yourself up if you miss a Saturday run or a weekday run. Nobody likes a bully. It only erodes your self-esteem.
5--Only make self-to-self comparisons. Self-to-other comparisons are dangerous and may lead you to make a false assessment of your fitness level. Your are you only competitor. A positive attitude will result from making these self-to-self comparisons.
6--Begin to develop the Mindset of a Marthoner. The first step is to ask yourself: If I knew I would finish a marathon in January, what actions would I take today, next week, next month?
The answer would probably to follow the FBF Training schedule.
Lastly, remember the story of the professor telling his students to look to the left, look to the right and that only one of the three would end up becoming a lawyer. Well if you are in Fort Bend Fit you can look to your left, look to your right and say "See you at the finish line!!" You all will become marathon/half-marathon finishers!!!
Have a great season!!!
Saturday, August 22, 2009
Mental Toughness for Marathoners
Mental Toughness for Marathoners: The Nine Mental Skills of Successful Marathoners
You don’t have to be a professional marathoner or an Olympic champion to be a successful marathoner. Nor do you have to have a room full of trophies, win a state championship, or make the front page of the sports section. What these Marathoners have in common is that their sport is important to them and they’re committed to being the best that they can be within the scope of their limitations – other life commitments, finances, time, and their natural ability. They set high, realistic goals for themselves and train and play hard. They are successful because they are pursuing their goals and enjoying their sport. Their sport participation enriches their lives and they believe that what they get back is worth what they put into their sport.
There are nine, specific mental skills that contribute to success in running/marathoning/sports. They are all learned and can be improved with instruction and practice. We work with serious Marathoners of all ages and ability levels to help them learn and sharpen these important skills.
A Brief List of the Nine Mental Skills
Successful Marathoners:
1. Choose and maintain a positive attitude.2. Maintain a high level of self-motivation.3. Set high, realistic goals.4. Deal effectively with people.5. Use positive self-talk.6. Use positive mental imagery.7. Manage anxiety effectively.8. Manage their emotions effectively.9. Maintain concentration.
Detailed Descriptions of the Nine Mental Skills
1. Attitude
Successful Marathoners:
Realize that attitude is a choice.
Choose an attitude that is predominately positive.
View their sport as an opportunity to compete against themselves and learn from their successes and failures.
Pursue excellence, not perfection, and realize that they, as well as their coaches, teammates, officials, and others are not perfect.
Maintain balance and perspective between their sport and the rest of their lives.
Respect their sport, other participants, coaches, officials, and themselves.
2. Motivation
Successful Marathoners:
Are aware of the rewards and benefits that they expect to experience through their sports participation.
Are able to persist through difficult tasks and difficult times, even when these rewards and benefits are not immediately forthcoming.
Realize that many of the benefits come from their participation, not the outcome.
3. Goals and Commitment
Successful Marathoners:
Set long-term and short-term goals that are realistic, measurable, and time-oriented.
Are aware of their current performance levels and are able to develop specific, detailed plans for attaining their goals.
Are highly committed to their goals and to carrying out the daily demands of their training programs.
4. People Skills
Successful Marathoners:
Realize that they are part of a larger system that includes their families, friends, teammates, coaches, and others.
When appropriate, communicate their thoughts, feelings, and needs to these people and listen to them as well.
Have learned effective skills for dealing with conflict, difficult opponents, and other people when they are negative or oppositional.
5. Self-Talk
Successful Marathoners:
Maintain their self-confidence during difficult times with realistic, positive self-talk.
Talk to themselves the way they would talk to their own best friend
Use self-talk to regulate thoughts, feelings and behaviors during competition.
6. Mental Imagery
Successful Marathoners:
Prepare themselves for competition by imagining themselves performing well in competition.
Create and use mental images that are detailed, specific, and realistic.
Use imagery during competition to prepare for action and recover from errors and poor performances.
7. Dealing Effectively with Anxiety
Successful Marathoners:
Accept anxiety as part of sport.
Realize that some degree of anxiety can help them perform well.
Know how to reduce anxiety when it becomes too strong, without losing their intensity.
8. Dealing Effectively with Emotions
Successful Marathoners:
Accept strong emotions such as excitement, anger, and disappointment as part of the sport experience.
Are able to use these emotions to improve, rather than interfere with high level performance
9. Concentration
Successful Marathoners:
Know what they must pay attention to during each game or sport situation.
Have learned how to maintain focus and resist distractions, whether they come from the environment or from within themselves.
Are able to regain their focus when concentration is lost during competition.
Have learned how to play in the “here-and-now”, without regard to either past or anticipated future events.
You don’t have to be a professional marathoner or an Olympic champion to be a successful marathoner. Nor do you have to have a room full of trophies, win a state championship, or make the front page of the sports section. What these Marathoners have in common is that their sport is important to them and they’re committed to being the best that they can be within the scope of their limitations – other life commitments, finances, time, and their natural ability. They set high, realistic goals for themselves and train and play hard. They are successful because they are pursuing their goals and enjoying their sport. Their sport participation enriches their lives and they believe that what they get back is worth what they put into their sport.
There are nine, specific mental skills that contribute to success in running/marathoning/sports. They are all learned and can be improved with instruction and practice. We work with serious Marathoners of all ages and ability levels to help them learn and sharpen these important skills.
A Brief List of the Nine Mental Skills
Successful Marathoners:
1. Choose and maintain a positive attitude.2. Maintain a high level of self-motivation.3. Set high, realistic goals.4. Deal effectively with people.5. Use positive self-talk.6. Use positive mental imagery.7. Manage anxiety effectively.8. Manage their emotions effectively.9. Maintain concentration.
Detailed Descriptions of the Nine Mental Skills
1. Attitude
Successful Marathoners:
Realize that attitude is a choice.
Choose an attitude that is predominately positive.
View their sport as an opportunity to compete against themselves and learn from their successes and failures.
Pursue excellence, not perfection, and realize that they, as well as their coaches, teammates, officials, and others are not perfect.
Maintain balance and perspective between their sport and the rest of their lives.
Respect their sport, other participants, coaches, officials, and themselves.
2. Motivation
Successful Marathoners:
Are aware of the rewards and benefits that they expect to experience through their sports participation.
Are able to persist through difficult tasks and difficult times, even when these rewards and benefits are not immediately forthcoming.
Realize that many of the benefits come from their participation, not the outcome.
3. Goals and Commitment
Successful Marathoners:
Set long-term and short-term goals that are realistic, measurable, and time-oriented.
Are aware of their current performance levels and are able to develop specific, detailed plans for attaining their goals.
Are highly committed to their goals and to carrying out the daily demands of their training programs.
4. People Skills
Successful Marathoners:
Realize that they are part of a larger system that includes their families, friends, teammates, coaches, and others.
When appropriate, communicate their thoughts, feelings, and needs to these people and listen to them as well.
Have learned effective skills for dealing with conflict, difficult opponents, and other people when they are negative or oppositional.
5. Self-Talk
Successful Marathoners:
Maintain their self-confidence during difficult times with realistic, positive self-talk.
Talk to themselves the way they would talk to their own best friend
Use self-talk to regulate thoughts, feelings and behaviors during competition.
6. Mental Imagery
Successful Marathoners:
Prepare themselves for competition by imagining themselves performing well in competition.
Create and use mental images that are detailed, specific, and realistic.
Use imagery during competition to prepare for action and recover from errors and poor performances.
7. Dealing Effectively with Anxiety
Successful Marathoners:
Accept anxiety as part of sport.
Realize that some degree of anxiety can help them perform well.
Know how to reduce anxiety when it becomes too strong, without losing their intensity.
8. Dealing Effectively with Emotions
Successful Marathoners:
Accept strong emotions such as excitement, anger, and disappointment as part of the sport experience.
Are able to use these emotions to improve, rather than interfere with high level performance
9. Concentration
Successful Marathoners:
Know what they must pay attention to during each game or sport situation.
Have learned how to maintain focus and resist distractions, whether they come from the environment or from within themselves.
Are able to regain their focus when concentration is lost during competition.
Have learned how to play in the “here-and-now”, without regard to either past or anticipated future events.
Wednesday, July 22, 2009
How Important are Electrolytes in Rehydration?
HOW IMPORTANT ARE ELECTROLYTES TO REHYDRATION ANYWAY?
In regard to many concerns about electrolytes, especially during this hot season, I feel compelled to express my concern that they may be considered the “magic bullet” to performance and the key to the rehydration puzzle. While important, they are a piece of the puzzle.
In actuality, regular cellular nutrition may be the ultimate long-term answer. Research indicates that endurance athletes use 12 to 20 times the amount of oxygen that an average person uses and as a result create oxidative stress equivalent to that of a cancer patient. There is a “dark side” to oxygen. Free radicals are created in this process of endurance running/walking. Antioxidants at optimal levels may be more important to performance than electrolytes.
Let’s get back to electrolytes. In order to evaluate their importance, I think it is important to understand how the body uses electrolytes. In addition to being a catalyst for muscle contractions, electrolytes function to hold water in the blood stream so it doesn’t empty into the bladder or send signals to the sweat glands to produce sweat. This is what happens when you drink plain water while running. Water turns off the thirst mechanism and its rapid gastric emptying results in the body’s need to get rid of the excess water by producing urine or sweat. As a result, water doesn’t get into the muscle where it is vitally needed. You end up feeling that you are sweating a lot. You are, but you are just sweating out the water you just drank. However, runners/walkers need to have those fluids in their muscles, not going to their skin. This is not to discount the self-preservation function of cooling of the body. It’s just not primary when you are running.
The key is to keep the water in the bloodstream. This is where the electrolytes become involved; the salts from electrolytes keep water in the bloodstream, and also make us drink more. However, there is no guarantee that the fluid with electrolytes is going to get into the muscles, where we need it. Muscles that are working are being depleted of glycogen so “they” go “looking” for carbs, which are big water attracters. Carbs flood into the muscle, dragging the water with them. The end result of this process is rehydration of the muscles, allowing us to work more efficiently and avoid later headaches, stiffness and soreness. Many new members of Fort Bend Fit complain of headaches after longer runs.
Electrolytes alone will not result in this rehydration process occurring, unless they are attached to carbohydrate molecules. Another important factor is the speed with which this process occurs. The quicker the better you’re saying, right? This is where the concept of “osmolality” comes in. In simple terms, blood has an osmolality of 250; anything less than 250 will be absorbed by the muscles very quickly; anything greater is absorbed more slowly and may have to be digested in order to be absorbed; delayed absorption is the result. Research indicates that Gatorade, at an osmolality of 280, can take as long as 45 minutes to get to the muscles after ingestion. There are many rehydration products having an osmolality of that of blood around 250 and are absorbed relatively quickly. These are called isotonic fluids.
Of late, I’ve been using a product called Vitalyte, once called Gookinaid or ERG. I actually used it in the 70’s when it was called ERG, electrolyte replacement with glucose. It is less expensive than Low Oz and more readily available. For instance, if you have a membership at Road Runners Club and get free shipping you get Vitalyte for free shipping. A great bottom line cost savings. Vitalyte actually predates Gator Ade. Bill Gookin developed it for use with the 1968 Olympic team. I don’t think it is as effective as Low Oz, but it has an acceptable osmolality and an energy source in glucose resulting in very rapid absorption; the electrolyte balance is pretty good. You can go to Bill’s website: www.vitalyte.com. The site is a great way to learn about hydration. It could save your life.
The implications are clear. Optimal rehydration occurs when the correct level of electrolytes, in concert with rapidly absorbed carbohydrates and the correct osmolality level, are taken in to the body. You need a product with electrolytes and carbs.
I have used LowOz( this is hard to get now and only comes in one flavor), Gookinaid, Elyte sport and Ultima Replenisher. All good and effective. I can provide you with details on how to get them.
Stay thirsty my friends.
In regard to many concerns about electrolytes, especially during this hot season, I feel compelled to express my concern that they may be considered the “magic bullet” to performance and the key to the rehydration puzzle. While important, they are a piece of the puzzle.
In actuality, regular cellular nutrition may be the ultimate long-term answer. Research indicates that endurance athletes use 12 to 20 times the amount of oxygen that an average person uses and as a result create oxidative stress equivalent to that of a cancer patient. There is a “dark side” to oxygen. Free radicals are created in this process of endurance running/walking. Antioxidants at optimal levels may be more important to performance than electrolytes.
Let’s get back to electrolytes. In order to evaluate their importance, I think it is important to understand how the body uses electrolytes. In addition to being a catalyst for muscle contractions, electrolytes function to hold water in the blood stream so it doesn’t empty into the bladder or send signals to the sweat glands to produce sweat. This is what happens when you drink plain water while running. Water turns off the thirst mechanism and its rapid gastric emptying results in the body’s need to get rid of the excess water by producing urine or sweat. As a result, water doesn’t get into the muscle where it is vitally needed. You end up feeling that you are sweating a lot. You are, but you are just sweating out the water you just drank. However, runners/walkers need to have those fluids in their muscles, not going to their skin. This is not to discount the self-preservation function of cooling of the body. It’s just not primary when you are running.
The key is to keep the water in the bloodstream. This is where the electrolytes become involved; the salts from electrolytes keep water in the bloodstream, and also make us drink more. However, there is no guarantee that the fluid with electrolytes is going to get into the muscles, where we need it. Muscles that are working are being depleted of glycogen so “they” go “looking” for carbs, which are big water attracters. Carbs flood into the muscle, dragging the water with them. The end result of this process is rehydration of the muscles, allowing us to work more efficiently and avoid later headaches, stiffness and soreness. Many new members of Fort Bend Fit complain of headaches after longer runs.
Electrolytes alone will not result in this rehydration process occurring, unless they are attached to carbohydrate molecules. Another important factor is the speed with which this process occurs. The quicker the better you’re saying, right? This is where the concept of “osmolality” comes in. In simple terms, blood has an osmolality of 250; anything less than 250 will be absorbed by the muscles very quickly; anything greater is absorbed more slowly and may have to be digested in order to be absorbed; delayed absorption is the result. Research indicates that Gatorade, at an osmolality of 280, can take as long as 45 minutes to get to the muscles after ingestion. There are many rehydration products having an osmolality of that of blood around 250 and are absorbed relatively quickly. These are called isotonic fluids.
Of late, I’ve been using a product called Vitalyte, once called Gookinaid or ERG. I actually used it in the 70’s when it was called ERG, electrolyte replacement with glucose. It is less expensive than Low Oz and more readily available. For instance, if you have a membership at Road Runners Club and get free shipping you get Vitalyte for free shipping. A great bottom line cost savings. Vitalyte actually predates Gator Ade. Bill Gookin developed it for use with the 1968 Olympic team. I don’t think it is as effective as Low Oz, but it has an acceptable osmolality and an energy source in glucose resulting in very rapid absorption; the electrolyte balance is pretty good. You can go to Bill’s website: www.vitalyte.com. The site is a great way to learn about hydration. It could save your life.
The implications are clear. Optimal rehydration occurs when the correct level of electrolytes, in concert with rapidly absorbed carbohydrates and the correct osmolality level, are taken in to the body. You need a product with electrolytes and carbs.
I have used LowOz( this is hard to get now and only comes in one flavor), Gookinaid, Elyte sport and Ultima Replenisher. All good and effective. I can provide you with details on how to get them.
Stay thirsty my friends.
Wednesday, April 15, 2009
Energy Drinks
Why energy drinks work. (And it's not the way you think.)
Ok, let's begin this with a question: Why do energy drinks improve the performance of athletes, even if moderately? The sugar gives you a boost, right? (Wrong.) Must be the caffeine. (Nope.) The calories in the drink provide needed energy. (Uh-uh.)
A new study in the Journal of Physiology (see abstract) seeks to answer the question, and the answer is, well, pretty weird. Here's a summary of the results from a news release on the paper:
The researchers prepared drinks that contained either glucose (a sugar), maltodextrin (a tasteless carbohydrate) or neither, then carefully laced them with artificial sweeteners until they tasted identical. They asked endurance-trained athletes to complete a challenging time-trial, during which they rinsed their mouths with one of the three concoctions.
The results were striking. Athletes given the glucose or maltodextrin drinks outperformed those on 'disguised' water by 2-3% and sustained a higher average power output and pulse rate, even though didn't feel they were working any harder. The authors conclude that as-yet unidentified receptors in the mouth independent from the usual 'sweet' taste buds must be responsible. "Much of the benefit from carbohydrate in sports drinks is provided by signalling directly from mouth to brain rather than providing energy for the working muscles," explained Dr Chambers.
The team then used a neuro-imaging technique known as fMRI to monitor the athletes' brain activity shortly after giving them one of the three compounds. They found that both glucose and maltodextrin triggered specific areas of the brain associated with reward or pleasure, while the artificial sweetener did not. This acts to reduce the athletes' perception of their workload, suggest the authors, and hence enables them to sustain a higher average output.
The findings are intriguing because they support the idea that it is not your heart, lungs or muscles that limit athletic performance, but rather the brain itself. This supports the idea that there is a "central governor" in the brain (see long-ish explanation) that paces your muscles so they don't reach the state of exhaustion.
I'd be very interested to see a similar study done with steroids or similar performance-enhancing drugs, but alas this seems unlikely for obvious reasons.
The bottom line is that our minds and bodies still have many secrets they've yet to reveal to science.
Ok, let's begin this with a question: Why do energy drinks improve the performance of athletes, even if moderately? The sugar gives you a boost, right? (Wrong.) Must be the caffeine. (Nope.) The calories in the drink provide needed energy. (Uh-uh.)
A new study in the Journal of Physiology (see abstract) seeks to answer the question, and the answer is, well, pretty weird. Here's a summary of the results from a news release on the paper:
The researchers prepared drinks that contained either glucose (a sugar), maltodextrin (a tasteless carbohydrate) or neither, then carefully laced them with artificial sweeteners until they tasted identical. They asked endurance-trained athletes to complete a challenging time-trial, during which they rinsed their mouths with one of the three concoctions.
The results were striking. Athletes given the glucose or maltodextrin drinks outperformed those on 'disguised' water by 2-3% and sustained a higher average power output and pulse rate, even though didn't feel they were working any harder. The authors conclude that as-yet unidentified receptors in the mouth independent from the usual 'sweet' taste buds must be responsible. "Much of the benefit from carbohydrate in sports drinks is provided by signalling directly from mouth to brain rather than providing energy for the working muscles," explained Dr Chambers.
The team then used a neuro-imaging technique known as fMRI to monitor the athletes' brain activity shortly after giving them one of the three compounds. They found that both glucose and maltodextrin triggered specific areas of the brain associated with reward or pleasure, while the artificial sweetener did not. This acts to reduce the athletes' perception of their workload, suggest the authors, and hence enables them to sustain a higher average output.
The findings are intriguing because they support the idea that it is not your heart, lungs or muscles that limit athletic performance, but rather the brain itself. This supports the idea that there is a "central governor" in the brain (see long-ish explanation) that paces your muscles so they don't reach the state of exhaustion.
I'd be very interested to see a similar study done with steroids or similar performance-enhancing drugs, but alas this seems unlikely for obvious reasons.
The bottom line is that our minds and bodies still have many secrets they've yet to reveal to science.
Saturday, February 7, 2009
Nutrition for Athletes
Athletes, marathon runners and the like simply need more nutrients because they are performing the activity they do. This is a function of increased oxidative stress due to increased oxygen utilization; of training which leads to breaking down bodily tissues. Recovery time can be slowed and the athlete can reach a training plateau. Joints and muscles breakdown and injuries are more frequent. Overall, the tissue breakdown is accelerated by this increased oxidative stress. Truly the "dark side" of oxygen. People training for a marathon will place as much oxidative stress on their bodies as that of a cancer patient.
Here are the specific/general nutrient needs for athletes/marathoners:
Multivitamin tablet(s)
MultiMineral tablet(s)
Omega-3 fish oils
Glucosamine
Essential Amino Acids
Systemic Antiinflammatory e.g., grape seed extract
Turmeric
Bromelain
Add these to your diet and you will decrease your recovery time and improve your immune system. It is a fact that 1/3 of marathoners develop a serious viral illness a month before their marathon and another 1/3 of them will develop a serious viral illness within a month after thier marathon.
If you have any questions please feel free to contact me at:
mypsych97@aol.com
cell--832-605-5691
Thanks
Myron
Here are the specific/general nutrient needs for athletes/marathoners:
Multivitamin tablet(s)
MultiMineral tablet(s)
Omega-3 fish oils
Glucosamine
Essential Amino Acids
Systemic Antiinflammatory e.g., grape seed extract
Turmeric
Bromelain
Add these to your diet and you will decrease your recovery time and improve your immune system. It is a fact that 1/3 of marathoners develop a serious viral illness a month before their marathon and another 1/3 of them will develop a serious viral illness within a month after thier marathon.
If you have any questions please feel free to contact me at:
mypsych97@aol.com
cell--832-605-5691
Thanks
Myron
Monday, January 12, 2009
Final Mental Preparations for the Marathon
Moment for Saturday 1/10/09
Things to do before the marathon:
1—read an inspirational book/watch a movie
Lance Armstrong—It’s Not about the Bike
John Maxwell---Failing Forward
Jeff Galloway---Marathon
Zoe Koplowitz—Winning Spirit
George Sheehan—Running and Being
Pre About Steve Prefontaine
Beck Weathers/Werner Berger Mountain Climbers—Everest
Spirit of the Marathon movie
2—Honor yourself for your marathon training efforts. George Sheehan said: “I have met my hero and he is me.” Be your own hero.
3—Express Gratitude to your body for getting you this far. Previous speaker at pasta party—Robert Key---showed graphic of having run to El Paso and back to show that “you can do this” because you’ve done it already many times over.
4—Walk around this week with a swagger as if you’ve already run the marathon.
5—Build self-belief by making a Mental Highlight Reel. Think about times when you performed well, gave 110% effort, persisted under difficult circumstances during this training season, in your professional life or wherever. Play this highlight reel when things get hard.
6---Visualize
Drive the course; each nite when you retire spend 8 to 10 minutes as you are going to sleep imaging Sunday’s event and what you’ll be doing, etc.
7---Not too late to write down your goals.
During the Marathon:
1—Self Belief in action
Use your mental highlight reel during the run when fatigue sets in.
2—Visualize
For example, during the last 10k imagine you are rolling up a ball of string that is drawing you to the finish.
3—Use your Right Brain to distract you from critical, negative Left Brain.Your can relax/use centering technique; walk; smile
4—Focus on how far you’ve come, not on how far you have left to go.
5—Remember this from Joe Henderson:
"Turn around and look behind you at the people you can’t see: those who trained for the marathon or half but didn’t reach the starting line; those who race but not at this distance; those who run but never race; those who used to run but don’t anymore; those who never run and never will.Don’t call yourself “slow” because you are not—You are fast enough to beat everyone who isn’t there."
6---NNNNNQ
I told the story about how Winston Churchill first uttered these words.Decide now that on Sunday you will never quit. George Sheehan said: It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.
Have a great race; see you Sunday. Stay thirsty my friends.
Things to do before the marathon:
1—read an inspirational book/watch a movie
Lance Armstrong—It’s Not about the Bike
John Maxwell---Failing Forward
Jeff Galloway---Marathon
Zoe Koplowitz—Winning Spirit
George Sheehan—Running and Being
Pre About Steve Prefontaine
Beck Weathers/Werner Berger Mountain Climbers—Everest
Spirit of the Marathon movie
2—Honor yourself for your marathon training efforts. George Sheehan said: “I have met my hero and he is me.” Be your own hero.
3—Express Gratitude to your body for getting you this far. Previous speaker at pasta party—Robert Key---showed graphic of having run to El Paso and back to show that “you can do this” because you’ve done it already many times over.
4—Walk around this week with a swagger as if you’ve already run the marathon.
5—Build self-belief by making a Mental Highlight Reel. Think about times when you performed well, gave 110% effort, persisted under difficult circumstances during this training season, in your professional life or wherever. Play this highlight reel when things get hard.
6---Visualize
Drive the course; each nite when you retire spend 8 to 10 minutes as you are going to sleep imaging Sunday’s event and what you’ll be doing, etc.
7---Not too late to write down your goals.
During the Marathon:
1—Self Belief in action
Use your mental highlight reel during the run when fatigue sets in.
2—Visualize
For example, during the last 10k imagine you are rolling up a ball of string that is drawing you to the finish.
3—Use your Right Brain to distract you from critical, negative Left Brain.Your can relax/use centering technique; walk; smile
4—Focus on how far you’ve come, not on how far you have left to go.
5—Remember this from Joe Henderson:
"Turn around and look behind you at the people you can’t see: those who trained for the marathon or half but didn’t reach the starting line; those who race but not at this distance; those who run but never race; those who used to run but don’t anymore; those who never run and never will.Don’t call yourself “slow” because you are not—You are fast enough to beat everyone who isn’t there."
6---NNNNNQ
I told the story about how Winston Churchill first uttered these words.Decide now that on Sunday you will never quit. George Sheehan said: It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.
Have a great race; see you Sunday. Stay thirsty my friends.
Who Would Ever Run A Marathon?
Who Would Ever Run a Marathon? By Dr. Tim Maggs
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of “marathon finisher”, you’ve probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think…
· The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
· The marathon should become part of an incentive program for prisoners who want early release.
· The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
· If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
· Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
· More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
· There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
· Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn’t need. Leading by example has always proven to be successful.
· Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
· All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
· Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I’m sure you’ll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We’re no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There’s no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?”
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of “marathon finisher”, you’ve probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think…
· The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
· The marathon should become part of an incentive program for prisoners who want early release.
· The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
· If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
· Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
· More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
· There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
· Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn’t need. Leading by example has always proven to be successful.
· Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
· All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
· Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I’m sure you’ll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We’re no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There’s no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?”
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