Mastering Mental Strategies for Running: Insights from Dr. Steve Langdon
- The Team @ Run2PB
- Apr 19
- 2 min read
In a recent episode of the Better with Running Podcast, Dr. Steve Langdon, (Background in Sports Psychology) and seasoned runner, shared invaluable advice on mental preparation for races. Whether you're a marathoner, trail runner, or middle-distance athlete, these strategies can help you harness nerves, build resilience, and perform at your best. Below, we break down key themes and actionable tips from the discussion.
1. Embrace Race Day Nerves
Nerves aren’t your enemy—they’re a sign you care. Langdon emphasizes that anxiety before a race is natural and can even enhance performance if channeled correctly. The key is to reframe nerves as excitement rather than fear.
"It’s normal to feel nervous. You’re doing something you’ve put a huge amount of time and effort into. If you weren’t feeling nervous, you’re probably not taking it seriously enough."
Action Tip: Identify the source of your nerves (e.g., fear of failure, uncertainty) and address it with preparation.
2. Visualization: See Success Before It Happens
Langdon highlights the power of mental rehearsal. Detailed visualization—imagining the course, crowd, fueling strategy, and even discomfort—helps condition your mind for race day.
"Visualization is a skill that can be learned and practiced. The more you do it, the better you’ll get."
How to Practice:
Relax first (e.g., progressive muscle relaxation).
Visualize the race in real-time, including sensory details (sounds, effort, terrain).
Repeat regularly, even for key training sessions.
3. Process Over Outcome: Focus on Controllables
Fixating on outcomes (e.g., a PB) can lead to anxiety. Instead, Langdon advises focusing on process goals: pacing, hydration, or maintaining form. This shifts attention to what you can control.
"When I run my best, it’s when I have mental clarity around what I want to do that day—not the time on the clock."
Example:
Bad goal: "I must run a 3:30 marathon."
Better goal: "I’ll stick to my planned pace for the first half and adjust from there."
4. Reframe Setbacks as Challenges
Injuries or missed workouts happen. Langdon suggests viewing them as opportunities to adapt. For example, an injury can be a chance to strengthen weak areas or refine mental toughness.
"If you frame setbacks as hindrances, they become self-fulfilling prophecies. But if you see them as challenges to overcome, you build resilience."
Mindset Shift:
Instead of: "My injury ruined my training."
Try: "This rehab will make me stronger for the next race."
5. Positive Self-Talk and Smiling Through the Pain
Langdon and the hosts joked about "smiling and waving" mid-race, but research supports this. Positive self-talk (e.g., "I’ve got this") and even forcing a smile can reduce perceived effort.
"Smiling during a race decreases your perception of discomfort. It’s a chemical process in your brain—it works."
Pro Tip:
Use mantras like "Strong and smooth" or "This is my day."
Practice self-talk in training to make it automatic.
Self talk can trick your brain into feeling stronger.
Final Thought
As Dr Langdon puts it:
"Stress isn’t your enemy. It’s your body preparing for action. Frame it as a challenge, not a threat."
Whether you’re prepping for a marathon or a 5K, these mental strategies can be the difference between a good race and a great one.
Comentários