How to overcome fear of the race

How to overcome fear of the race

Confidence and winning attitude – the most important components of athletic success. But what if in a couple of weeks before the start begins to grow inexorably fear of failure?

Follow it up with the help of training and the simple psychological techniques.

How to overcome fear of the race

Share their experience of famous American athletes:

Stephanie Rothstein (Stephanie Rothstein) – runner for long distances, bachelor in psychology

Peter Gilmore – marathon runner (best time of 2:12) and online coach popular resource

Doubt away!

Stephanie knows first hand how to overcome the fear of the race: after two years of illness and injury she had to go on a 20-kilometre track in the national championship USA 2010. The athlete did not give rest to the thought of the inability to maintain a fairly fast pace.

To dispel doubts about its competitiveness, she resorted to a simple decision: held five training sessions with a gradual pace, starting at 5:30 per mile. When the last workout was completed with the result 5:07 per mile, Stephanie realized she has all chances for success. The result was a silver medal with a time of 1:08:26.

“Confidence is built on overcoming fears. If you feel ready for the race physically, on the day of competition you will be mentally confident in the success,” says Peter Gilmore.

Intensively to take for your mood experts advise in about 4-6 weeks before the planned start. It is important not just to follow the plan, but to do the work to overcome specific fears.

Fear to go the distance

More exposed runners, for the first time facing an unusual long distance or marathon.

How to deal: focus on your ability to go beyond the planned distance. Mentally imagine that you can run much more. And to physically verify your attitude, make three long workout, exceeding the target for 1-2 mile (with the exception of the marathon, there will be enough to run just over half (22 kilometres). Why three? The first training – a test of strength. The next two will imprint in your consciousness the fact that you are truly capable of.

Fear quick start

Each a long-distance runner knows how easy it is to give the first few kilometers and than it threatens the finish line. “No matter how experienced you are, it’s easy to get caught up in the energy of the start and quickly drain their strength,” says Gilmore. To learn to resist that temptation set a clear limit on the pace early in the race. Can run faster? Leave it to the middle and the finish!

It is important to consolidate a model of start. Premaratna and the marathoners Peter recommends working within 5:57 per mile, not forgetting about 1-2 miles a hitch. Runners 10 kilometers better to alternate 2-3 miles at target pace with 90-second recovery periods.

Preparing for the race at 5 km? Run one mile at target pace, then 400 meters in the pace of recovery, then another h meters to the target, alternating with courses of recovery Jogging for 90 seconds.

Fear of difficult terrain

The only way to overcome it is to study in detail the route of the upcoming race and train in conditions as close as possible. If this is not possible, simulate similar obstacle in a familiar road. For example, to simulate running on a hilly terrain only a single hill or arched bridge, on which you can climb 6-10 times, simulating the descents and ascents on difficult landscape.

Fear of slowing down

The last few tens of meters can be serious physical and psychological barrier. And here will be useful gained in training endurance and ability to keep the pre-calculated temp. To secure the finish of pace Peter Gilmore offers during casual long workouts to break up the distance into segments and run them at a pace increasing to the end.

And finally, three quick tips how to overcome fear of race.

Be consistent

Stick to your plan and follow all the exercises necessary for the development of certain qualities: strength, speed, endurance. This not only develops the body but also gives confidence in achieving the goal.

Add volumes

A small additional amount of work that is performed every 4-5 days, will give you the feeling that workout to a new level and the best result is not far off.

Don’t be afraid of mistakes

Sports psychologist Stan Beckham, working with elite runners, says: “a Bad day just means that you’re human”. If the training did not bring the desired result, do not try to repeat in the next two days, not to enforce their own anxiety.

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