<ul><li>Dan McGann, MSW,RSW </li></ul>
 
Study, Aug 2008 “Antidepressants and exercise use the same biochemical pathway.”
<ul><li>Control & Predictability </li></ul><ul><li>Structure & Routine  </li></ul><ul><li>Audio, visual, kinesthetic learn...
<ul><li>Action  vs. Passivity </li></ul><ul><li>Mastery  vs. Victimization </li></ul><ul><li>Endorphin release  </li></ul>...
<ul><li>Body </li></ul><ul><li>Focus </li></ul><ul><li>Internal questions </li></ul><ul><li>Past, “Present”, Future </li><...
<ul><li>Our challenges are our best teachers.  </li></ul><ul><li>“ What doesn't kill me makes me stronger” </li></ul>
<ul><li>Ability to focus through the pain toward a powerful goal </li></ul><ul><li>To see the lessons not failure in the t...
<ul><li>1) Establish a goal ~ know your outcome </li></ul><ul><li>2) Decide  </li></ul><ul><li>3) Take Action </li></ul><u...
<ul><li>Mentally rehearse running the course ~ beginning ~ middle ~ and end </li></ul><ul><li>Visualize yourself running s...
<ul><li>Especially in long runs ~ break it down  </li></ul><ul><li>Keep a reasonable pace ~ manage your urge to go out too...
<ul><li>Pre race easy run to establish a positive feeling  </li></ul><ul><li>Pre race meal  </li></ul><ul><li>Setting out ...
<ul><li>Internal ~ words, mantras, dreams, sensations </li></ul><ul><li>External ~ people, scenery the road </li></ul><ul>...
<ul><li>5k, 10k, 21 or 42k </li></ul><ul><li>Your pace </li></ul><ul><li>Your walk breaks </li></ul><ul><li>Who you are ru...
<ul><li>Pay attention to your body, focus and internal questions </li></ul><ul><li>Breath to keep calm and steady </li></u...
<ul><li>The Warrior </li></ul><ul><li>The Magician </li></ul><ul><li>The Lover/Heart </li></ul><ul><li>The King/Queen </li...
<ul><li>Make sure to keep your bib and record your time to compare to future runs </li></ul><ul><li>Talk with your fellow ...
<ul><li>When you finish there is an indescribable euphoric feeling that fits somewhere between pain and joy that brings yo...
<ul><li>Run regularly at same time </li></ul><ul><li>Run with a buddy, friends or a group </li></ul><ul><li>Encourage each...
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The Mental Side Of Running

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The Mental Side Of Running

  1. 1. <ul><li>Dan McGann, MSW,RSW </li></ul>
  2. 3. Study, Aug 2008 “Antidepressants and exercise use the same biochemical pathway.”
  3. 4. <ul><li>Control & Predictability </li></ul><ul><li>Structure & Routine </li></ul><ul><li>Audio, visual, kinesthetic learning </li></ul>
  4. 5. <ul><li>Action vs. Passivity </li></ul><ul><li>Mastery vs. Victimization </li></ul><ul><li>Endorphin release </li></ul><ul><li>“ Runner’s High” </li></ul>
  5. 6. <ul><li>Body </li></ul><ul><li>Focus </li></ul><ul><li>Internal questions </li></ul><ul><li>Past, “Present”, Future </li></ul>Body Focus ?
  6. 7. <ul><li>Our challenges are our best teachers. </li></ul><ul><li>“ What doesn't kill me makes me stronger” </li></ul>
  7. 8. <ul><li>Ability to focus through the pain toward a powerful goal </li></ul><ul><li>To see the lessons not failure in the tough runs or when you hit “the wall” </li></ul><ul><li>Establishing control over the mind gives you greater control over the body </li></ul>
  8. 9. <ul><li>1) Establish a goal ~ know your outcome </li></ul><ul><li>2) Decide </li></ul><ul><li>3) Take Action </li></ul><ul><li>4) Notice the positive results </li></ul><ul><li>Marathon Research </li></ul><ul><li>and purpose for </li></ul><ul><li>running. </li></ul>
  9. 10. <ul><li>Mentally rehearse running the course ~ beginning ~ middle ~ and end </li></ul><ul><li>Visualize yourself running strong </li></ul><ul><li>See yourself overcoming obstacles </li></ul><ul><li>See yourself as light, relaxed and having fun </li></ul><ul><li>See yourself after the run ~ celebrating! </li></ul>
  10. 11. <ul><li>Especially in long runs ~ break it down </li></ul><ul><li>Keep a reasonable pace ~ manage your urge to go out too fast </li></ul><ul><li>Notice the pain </li></ul><ul><li>Notice the fear </li></ul><ul><li>Don’t react ~ Don’t Panic </li></ul>
  11. 12. <ul><li>Pre race easy run to establish a positive feeling </li></ul><ul><li>Pre race meal </li></ul><ul><li>Setting out what you wear the night before </li></ul><ul><li>Special adds (notations on race bib or wrist bands) </li></ul>
  12. 13. <ul><li>Internal ~ words, mantras, dreams, sensations </li></ul><ul><li>External ~ people, scenery the road </li></ul><ul><li>Sounds, music etc </li></ul>
  13. 14. <ul><li>5k, 10k, 21 or 42k </li></ul><ul><li>Your pace </li></ul><ul><li>Your walk breaks </li></ul><ul><li>Who you are running with </li></ul><ul><li>Expectations ~ with clarity comes comfort </li></ul>
  14. 15. <ul><li>Pay attention to your body, focus and internal questions </li></ul><ul><li>Breath to keep calm and steady </li></ul><ul><li>Use positive affirmations or mantras </li></ul><ul><li>“ I am focused ~ I am strong” </li></ul><ul><li>“ Power & Push” </li></ul>
  15. 16. <ul><li>The Warrior </li></ul><ul><li>The Magician </li></ul><ul><li>The Lover/Heart </li></ul><ul><li>The King/Queen </li></ul><ul><li>Maintain a balance </li></ul>
  16. 17. <ul><li>Make sure to keep your bib and record your time to compare to future runs </li></ul><ul><li>Talk with your fellow runners after and discuss the run ~ what worked? </li></ul><ul><li>Frame certificates and medals </li></ul><ul><li>Celebrate your accomplishment! </li></ul>
  17. 18. <ul><li>When you finish there is an indescribable euphoric feeling that fits somewhere between pain and joy that brings you back again and again. </li></ul>
  18. 19. <ul><li>Run regularly at same time </li></ul><ul><li>Run with a buddy, friends or a group </li></ul><ul><li>Encourage each other </li></ul><ul><li>Mix up your runs ~ different routes and distances ~ different paces </li></ul><ul><li>Create new running goals </li></ul><ul><li>Have fun! </li></ul>

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