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Pre-race: Protect the Brain
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Pre-race: Protect the Brain

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You’ve likely heard that the training you do in the last two weeks before a marathon won’t significantly improve your physical fitness. However, what you may not realize is that the workouts you choose during this time can have a profound impact on another crucial organ: your brain. In fact, the decisions you make in the lead-up to your race could be the difference between a successful performance and a disappointing one.

The Brain’s Negative Bias

It’s important to understand that the human brain has an inherent negative bias. This means that we are naturally inclined to focus on potential threats, risks, and negative outcomes. In the context of running, this negative bias can manifest as self-doubt, anxiety, and a lack of confidence in our abilities.

As a coach, my primary goal in the weeks leading up to a race is to help my athletes boost their confidence and counter any self-doubt they may be experiencing. This involves carefully selecting workouts and situations that will allow them to have positive experiences and avoid any potential setbacks that could undermine their mental state.

Tailoring Workouts to the Individual

Every runner is unique, with their own strengths, weaknesses, and personality traits. As a coach, it’s my job to understand these individual differences and tailor my training plans accordingly. This is especially important in the last two to three weeks before a race, when the focus should be on building confidence rather than pushing the limits of physical fitness.

For example, let’s say I have a marathoner who is a Type A speedster. This type of runner thrives on fast-paced workouts and tends to struggle with longer, slower efforts. If this athlete had a particularly challenging tempo run earlier in their training cycle, I might choose to skip that type of workout in the lead-up to the race, even if it would be beneficial from a purely physical standpoint.

Instead, I would ask the athlete about the workouts they enjoyed most during their training and focus on those instead. I might modify the total volume of the workout to account for the upcoming race, but the primary goal would be to ensure that the athlete has a positive experience and feels confident in their abilities.

Protecting the Brain from Negativity

The bottom line is that when it comes to racing, protecting an athlete’s confidence is more important than any specific workout. As a runner, it’s crucial to do everything you can to shield your brain from negativity and boost your self-belief in the weeks leading up to your race.

Here are a few strategies you can use to protect your brain and build confidence:

  • Focus on your strengths: Choose workouts and activities that play to your strengths and make you feel good about yourself. If you’re a strong hill runner, incorporate some hill repeats into your training. If you love running with a group, make sure to schedule some social runs.
  • Practice positive self-talk: Make a conscious effort to replace negative thoughts with positive ones. Instead of dwelling on past failures or potential challenges, focus on your successes and the progress you’ve made in your training.
  • Visualize success: Spend time visualizing yourself having a strong, successful race. Picture yourself running with excellent form, feeling strong and confident, and crossing the finish line with a smile on your face.
  • Surround yourself with support: Seek out the support of friends, family, and fellow runners who believe in you and your abilities. Avoid people who are negative or who undermine your confidence.

By prioritizing your mental well-being and taking steps to protect your brain from negativity, you’ll be setting yourself up for success on race day. Remember, the most basic law of training is that you must train the mind and the body. By taking care of your brain in the lead-up to your race, you’ll be giving yourself the best possible chance of achieving your goals.

The Importance of Adaptation

It’s worth noting that the strategies I’ve outlined here are not one-size-fits-all solutions. Every runner is different, and what works for one person may not work for another. As a coach, my job is to understand each athlete’s unique needs and adapt my approach accordingly.

This is where the concept of finding your sweet spot comes into play. Some runners thrive on high-volume training, while others do better with fewer miles and more intensity. Some runners need a lot of structure and planning, while others prefer a more flexible approach.

The key is to experiment, pay attention to your body and mind, and be willing to make adjustments as needed. If something isn’t working, don’t be afraid to try something different. And if you find a strategy that works well for you, stick with it!

Final Thoughts

Ultimately, the key to success in running (and in life) is to take a holistic approach that prioritizes both physical and mental well-being. By protecting your brain from negativity, building confidence, and adapting your training to your individual needs, you’ll be setting yourself up for a strong, successful race.

Remember, running is a journey, not a destination. Embrace the challenges, celebrate the victories, and most importantly, have fun along the way. With the right mindset and approach, there’s no limit to what you can achieve.

Happy running!

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Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.

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