by Barbara J. Walker, Ph.D.

Your thoughts influence your actions more than you may believe. Imagine if you will, that you are at the start of a race. You didn't feel so well during your warm-up, you see a competitor that you didn't think was going to show up today, and maybe the weather is not ideal. You begin the race, running neck and neck with your competitor. You're not running your own race. You're distracted. At some point, you begin struggling from physical fatigue. You begin telling yourself how much you' re hurting. Most likely
what will follow is a slowing of your pace, a change from your original goal, suddenly you are questioning why you're out there, telling yourself how much you hate running... you get the idea. Sound familiar? Now, rid yourself of that image!

What you do with your thoughts can change your performance, and even change your life. Everyone at some time or another is subject to negative thinking. However, what separates the winners from the losers is what one does with those thoughts. I always tell the athletes I work with that if what you're telling yourself is not something you'd tell a friend or accept from a friend, then don't accept saying those words to yourself!

Self-talk occurs whenever we think, no matter whether we are making statements internally or externally. Our self-talk influences factors such as concentration, confidence, and persistence. Consistently, studies have shown that negative or "let-down" self-talk, such as "I quit" are commonly associated with an under intensity, which in turn produces a physiological decline in intensity that directly interferes with effective performance.

Below, are several strategies to use to stop thinking negatively that will allow you to take control over your performance results.

Use negative thoughts in a positive way. Instead of letting the negative thoughts feed on themselves, use them to work out a solution. For example, what could you do if you begin to feel too tired and beginning to cramp during a race? Maybe shorten your stride or your arm swing. Maybe you could breathe or hold your body a bit differently to alleviate the pain.

Control your negative thoughts. Sometimes, a negative thought seems to have a life of its own, interrupting your performance and seemingly not being responsive to any solutions. Such thoughts may involve statements such as, "I can't keep this up any longer", "That person is really better than I am", or "I've had such a bad season, why try".

1) Examine your thoughts to determine if you can use them in a positive way

2) Analyze the source of your negative thinking and take action to remove their origins. Keep a record of what is happening to you before such thoughts appear

3) Replace negative thoughts with adaptive plans for the future by setting realistic goals, based on what you have learned from your prior events

4) Consider that whatever negative thoughts you are having (i.e. "I can't push at this pace any longer"), that your opponents are most probably thinking the same thing. Consider engaging those thoughts as a challenge instead of feeling weak

5) Recall your strengths and your strategy, which can be a positive way of controlling your negative thoughts when faced with distractions

6) Substitute a neutral thought for an interfering or negative thought. Instead of thinking
that you'll never make it up that hill, consider focusing on the tallest tree or some point beyond the hill, just to get you through that moment

7) Occasionally, you will find that there are no realistic and effective ways to deal with your thoughts. With practice, allowing the thoughts to move freely though and out of your mind or 'hold' them until the end of the race are effective strategies. Robert DeCastella, former Boston winner and Olympic marathoner, told me a few years ago that he would consciously tell him himself that he would deal with any negative thought or worry he had 'later'. In doing that, before he knew it, the race would be over, and
'later' never came.

Create positive self-talk:
1) Value yourself as a person who also happens to be an athlete. Always try to get the very best out of yourself regardless of conditions around you.

2) Know your stage of development before the competition. What is the best you can expect of yourself, given your stage of training? Develop affirmations during training to remind yourself of your talents

3) Review your progress, from where you started to how far you've developed. Keep a total outlook to avoid feeling down about temporary setbacks. Identify your current strengths. Review these before you compete, and remind yourself how you plan or employ these strategies

4) Know what you want, what your goals are, what your reasons are for competing and doing well. Keep your reasons for being in competition clearly in front of you.

It is important for runners to be aware of and continuously work on fine-tuning their mental skills, no matter what level they are competing. Waiting until race day to implement any strategy will not be very effective. Try practicing different strategies to see what works best for you during training, so that you can be ready to challenge any negative thoughts that may come your way during a race. Remember that everyone can
be a better performer than they are currently. Only you determine your limits!

Reference: Suinn, Richard M., Seven Steps to Peak Performance. Lewiston, N.Y: Hans Huber Publishers.

(Barbara Walker has written a number of articles for us and has spoken many times to groups affiliated with the store. I hold in high regard the things that she has to say. Editor's Note: Dr. Walker is an Ironman triathlete and Boston Marathoner, as well as a Sport Psychologist in private practice. She is available for individual and group consultation, as well as half-and full day workshops. She may be reached through e-mail or by phone at 513.961.8400.