Mental Toughness- Interview with Sports Psychologist Robert Weinberg

Mental toughness is being able to perform up to your ability. Dr. Weinberg lists 4 pillars of mental toughness.

1. Pressure- Being able to cope with adversity. Embracing the pressure. Having a "bring it on" attitude.

2. Motivation- Having a desire to perform. Persistance in what you are doing. Getting back up if you are knocked down. Goal setting is crucial. Goal setters are typically high in motivation. Setting long and short term goals is important.

3. Belief in Self- "I can do it."

4. Focus/concentration- Being totally focused on what you are doing. Being able to deal with distractions both in the sport and in your personal life.

I Love My Treadmill

I really do love my treadmill. I've heard it called the dreadmill and many runners say how boring it is to run on the treadmill, but I prefer to be on the treadmill over outside most of the time. I trained for my first half-marathon on a treadmill and felt I was ready even though I only ran outside for a few weeks prior to the race. So what are the pros of running on a treadmill?

Safety
Running on the road, in the dark, or on snow/ice obviously can be dangerous. I know a runner who was hit and killed by a truck 1 year ago who only lived a few minutes from me and ran on the same bike path that I use. I drive by where she was hit and it is scary. I used to run in upstate NY in the snow but I've sprained my ankle once and it took months to get back to normal. I will also admit that in the summer when the humidity is oppressive I prefer the treadmill in the cool basement. (I know I'm kind of wimpy.)

Injury Prevention/Rehab
Today's treadmills are awesome on your knees. I rehabed on my treadmill after a knee injury. The pounding on pavement run after run can take its toll.


Speed Workouts and Hills
The treadmill really can improve speed and hill workouts. I'm not experienced enough to tell how fast I'm really going outside but on the treadmill I program the speed. The same is true of hills, I can program the incline and make it last as long as I want.

Boredom
All running can be boring and that is why people use distraction. On the treadmill I feel I have more options and have done up to 12 miles on one. I watch movies, old television shows, listen to music, etc. There are many more options on the treadmill than outside. I do enjoy outdoor scenery also but after a few miles a tree is a tree.

Other benefits
All your needs are nearby. Limitless water and energy gels, etc. I've been on a long run outside and miscalculated my water and energy needs. The last few miles were torture. Another benefit is having a bathroom (instead of a bush) nearby.

No Excuses
Before I owned a treadmill I skipped runs due to the weather. It's too hot, too cold, too snowy, too rainy, blah, blah blah. But now I have no excuses (ok almost none ;) )

Treadmill Training for Winter Fitness | Active.com

Treadmill Training for Winter Fitness | Active.com

Marathons damage the hearts of less fit runners for up to three months, MRI data suggest

Marathons damage the hearts of less fit runners for up to three months, MRI data suggest

Why Run? | Active.com

Why Run? | Active.com

It's Time to Get Serious

Half Marathon Training Schedule for Time Goal Runners by Jeff Galloway
Week 1
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30 min run
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30 min run
easy walk
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5 miles

Week 2
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35 min run/MM
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35 min run
easy walk
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6 miles

Week 3
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35 min run
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35 min run
easy walk
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7.5 miles

Week 4
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45 min run/MM
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40 min run
easy walk
off
4 x 800

Week 5
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45 min run
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40 min run
easy walk
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9 miles

Week 6
off
45 min run/MM
off
45 min run
easy walk
off
6 x 800

Week 7
off
45 min run
off
45 min run
easy walk
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11 miles

Week 8
off
45 min run/MM
off
45 min run
easy walk
off
8 x 800

Week 9
off
45 min run
off
45 min run
easy walk
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13 miles

week 10
off
45 min run
off
45 min run
easy walk
off
10 x 800

Week 11
off
45 min run
off
45 min run
easy walk
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15 miles

Week 12
off
45 min run
off
45 min run
easy walk
off
12 x 800

Week 13
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45 min run
off
45 min run
easy walk
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17 miles

Week 14
off
45 min run
off
45 min run
easy walk
off
Easy 5 miles/MM

Week 15
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45 min run
off
45 min run
easy walk
off
Goal Half Race Arizona Half Marathon
Week 16
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45 min run
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45 min run
easy walk
off
4 miles

Week 17
off
45 min run
off
45 min run
easy walk
off
6-12 miles

Mantras

A mantra is a sound, syllable, word, or group of words that are considered capable of "creating transformation" (cf. spiritual transformation). Their use and type varies according to the school and philosophy associated with the mantra. In running, they can keep you going when you are tired. The best mantras are ones that you come up with yourself and have personal meaning. Below are some examples. (adapted from Marathon You can do it! by Jeff Galloway)

Encouraging Mantras- to keep you going
I feel good- I feel strong.
I can do this.
I get to run.
This is fun!

Vision Mantras
I can see the next mile marker.
I'm pushing through the wall.


Distration Mantras
One more block, (or pole, or tree)
Look at that person's shirt, hat, etc.
Look at that store, house, etc.

Creative Mantras- to distract you from boredom
What kind of novel could that person up ahead have written?
What is that person thinking about?

Random Mantras from People Doing it
I can do all things through Him who gives me strength.
• Can't Stop! Won't Stop!
• Ole' Ole' Ole' (By God, By God, By God)
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• "Gotta Get Thru This" song by Daniel Bedingfield
• "The will to win is important, but the will to prepare is vital." (Joe Paterno, Penn State head football coach)
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• When the going gets tough, the tough get going. So get going!
• With God all things are possible, so you CAN do this!
• Do this today and you can eat your weight in chocolate tonight!
• Not today, I will not be broken.
• I AM the Terminator sent from the future to destroy this trail. I'm a machine. I'm a machine. Machines don't stop til the mission is done.
• Not if. When.
• I will keep on.
• Define yourself!
• If you don't go run you're gonna need prozac!
• Not everybody can do this!
• Of course it's hard, if it was easy everyone would do it.
• Of course it's difficult, it's the difficult that makes it great!
• Gone away is the blue bird! Here to stay is a new bird!
• Where’s the nearest shotgun?

A Cool Reward for My Effort!

The Wall

"Hitting the Wall" is a running experience that typically happens around mile 20 and has been described by Dick Beardslee as "It felt like an elephant had jumped out of a tree onto my shoulders and was making me carry it the rest of the way in."

Hitting the Wall is about running out of energy. Usually when we think of this we think of muscle fatigue, but what about brain fatigue? Recent research on the relationship in central nervous system changes and exercise-related fatigue shows that there are neurochemical changes. These changes are likely to be involved in a runner hitting the Wall during a marathon.

During prolonged exercise, the brain's production of serotonin increases steadily and at least in animal studies peaked when an animal collapsed from exhaustion. Elevated serotonin levels cause feelings of tiredness, sleepiness, and lethary. This increase in serotonin is caused by increased delivery of tryptophan to the brain. Research has also shown that Dopamine which causes feelings of excitement, reward, motivation, and pleasure begins to drop as the levels of serotonin rise.

Nutritional approaches to preventing serotonin levels from rising and dopamine levels to fall are being investigated. At this point there is no sports drink or supplement to target these neurotransmitter levels, but one well known fatigue stopper is caffeine. Caffeine may delay fatigue by increasing dopamine levels in the brain. You might not want to down a triple espresso before your run however. ;)

Running with a Partner

I love running because it is my time to be alone. It is my "therapy" time. I had a running partner a few years ago when we were training for a relay race, but she moved across the country. What would the benefits be to have a running partner or a group?
Commitment. I've been guilty a few weekends of not getting out of bed for my long run. The only person I am hurting or disappointing is myself. If I had a running partner meeting me somewhere I wouldn't let that person down. (and I wouldn't be late)
Motivation. Having someone with similar interests helping you during those tough spots is a definite benefit. Can you imagine you are at mile 6 of an 11 mile run and you say I've had it. (happened last week to me, I was alone and QUIT, so embarrassing) Your partner would help you finish.
Improving your speeds/distance. Finding a partner with a bit more experience than you can help you improve your performance. Finding a running group in your area is a great way to meet people of all different levels of running fitness and experience.
Safety. Running by yourself can be a safety concern especially if you are running when it is dark out. I used to run in college by myself sometimes at night. I look back at this and think, "What was I thinking??". I was in a bad area of town and was a young woman. I chalk it up to growing up in a rural area where the only things watching you on your run are the cows. Today, I won't run at night by myself though it is one of my favorite times to run. A partner would solve that problem.
There are online running communities such as www.findrunningpartners.com or www.runningonline.com if you are having difficulty finding a running partner.

Kristin Armstrong's Circle of Life at Runner's World

Kristin Armstrong's Circle of Life at Runner's World

Want to Run Faster? Learn to Relax | Active.com

Want to Run Faster? Learn to Relax | Active.com

Breaking Down a Run

I'm in training for my 2nd half-marathon and on my latest long run of 9.5 miles I made mental notes of what I was feeling and how I mentally got through the run.

Mile 1- I always find the first 1/2 to 1 mile basically sucks. My body is getting into a rhythm and I just have to tell myself it will pass. (and it always does)
It really helped that I had some upbeat music at that point and having a few of my favorite tunes at the beginning really is beneficial. (love Pink!)

Mile 3- Asked myself Why am I suddenly tired? My pace was good, I prepared this am with a small meal and hydrated myself, so why? I used the mantra "I get to run!" I used distraction techniques of count the cyclists, concentrate on the things around me. The sun was rising and was quite a site, there was lots of wildlife to check out and before i knew it I was on Mile 4 and feeling good. I was running on a section of the trail that I hadn't been on before so it helped that there were new sites to see. There was an actual wildlife reserve and it is beautiful.

Mile 5- Wardrobe malfunction this am with socks. I picked the wrong ones and was too lazy to find the ones that I love and I payed for it. Rubbing going on the inside of my left foot and one toe of my right foot. I had to stop and readjust the socks. This helped a little but I had to tell myself that it would be ok and I could do this.

Mile5-8 Surprisingly very smooth. I got into a good pace and used the distractions that I find work. Watching the scenery, listening to my music, and thinking of daily things in my life. Some people find thinking of daily events, good or bad, not helpful during a run. I use it as my therapy time, my time to be alone with just my thoughts. I did get a side stitch around mile 7 but concentrated on my breathing making it longer and deeper, and the side stitch soon passed.

Mile 9- The trail I use is straight and flat so you can see for a distance. By mile 8 I could see the end in the distance but I had to really use positive self talk to keep myself running the whole way. I find this a tough part of a run, but I was able to run and even end with a little push.

The Finish- I had to pat myself on the back for doing that run. Good Job! I kept running the whole way and really used the distraction techniques I've written about in previous posts. I actually am looking forward to my next long run of 11 miles in 2 weeks.

"I get to run."

Grandmothers of Endurance- What inspirational people!

YouTube - Grandmothers of Endurance

Another reason to run!

Stressed%20out%20are%20running%20for%20their%20sanity%2C%20helping%20retailers

Dealing with Braggarts

As the old Native American lore states, "A man who walks with his head high cannot see what lies in his path and is sure to stumble. Those who walk with eyes cast downward in humility will not stray from the path."

I haven't been to a lot of running events, but have already experienced one gentleman telling me every time he has gotten, the place he was in, etc. etc. My reaction was to avoid him after the race and at any future events.
I think people do this to get encouragement from others, but also they like being braggarts. We all do this to some degree, but to do it constantly can be a major turn off. So how do you deal with this?

Probably the easist answer is AVOID these people (if you can). But if you have to interact with them some suggestions are:

Spotlighting - One of the best tools is to gently force self-promoters to recognize others is spotlighting. Spotlighting is the practice of small or large group recognition of another's efforts, talents, or accomplishments. This causes three things to occur. First, those with no lack of confidence are forced to publicly recognize others besides themselves. Second, it lends importance to what otherwise might go unnoticed and will encourage these positive things to continue. Most importantly however, if done regularly, it forces the arrogant to begin LOOKING for things to compliment in others, taking the focus off of themselves. I'll use an example of a running group that the same people attend each week. If there is a known braggart in the group the only way to avoid them would be to not attend and that hurts you so it isn't a good option. Instead giving others in the group compliments sets an example for everyone and especially the braggart.

Limited Recognition- Some people trumpet their own accomplishments because they are under the assumption, true or not, that no one will notice them if they don't. So if you know that there is a braggart in your running group for example, giving them a little ego stroke may prevent them going on and on about themselves.

Asking for Advice- Ask for the opinions of the arrogant often. It doesn't mean that you have to act on them every time, nor does it imply agreement. It IS however, a subtle stroke to one's ego.

Shortcomings- Another reason that people feel the need to be egotistical is because they are intimidated by the abilities of others. If you are willing to be open about your own weaknesses and areas for improvement, it can be very disarming and even evoke the same information from the biggest of braggarts.

From Born to Run by Christopher McDougall

Poetry, music, forests, oceans, solitude-they were what developed enormous spiritual strength. I came to realize that spirit, as much or more than physical conditioning, had to be stored up before a race.

-Herb Elliot, Olympic champion and world-record holder in the mile who trained in bare feet, wrote poetry, and retired undefeated

Motivation on Vacation

This week I'm on a much needed vacation but it falls in the middle of training for my next half-marathon. So how do you keep motivated?

Some basic things you can do to keep on track are:

-Make a schedule prior to going on vacation(keep it realistic)
-Map routes for running (you might want to drive it so you don't get stuck 1/2 way)
-Pick hotels with work out facilities
-Search for gyms or pools before the vacation
-Keep things simple (you don't want to over exert yourself, this is VACATION)
-Be flexible (I can't stress this enough)

Because you are on vacation the running route will be new and should be motivating in itself. Checking out the sites on my morning run is the best part of the run. You might even go a little farther because you are watching the waves (in my case)!

Are You STRESSED!!!

Stress is a part of life that we cannot avoid. The results of chronic stress can be devastating to one's physical and mental health. As a psychiatrist, I often see individuals going through loss, divorce, financial difficulties, etc. and this over time can lead to anxiety and mood disorders. Psychiatrists often recommend therapy and medication but one aspect of a person's life that can make a huge impact is their exercise routines. Mentally, exercise provides an outlet for negative emotions such as frustration, anger, and irritability, thereby promoting a more positive mood and outlook. Exercise improves mood by producing positive biochemical changes in the body and brain. Regular exercise reduces the amount of adrenal hormones your body releases in response to stress. Also, with exercise, your body releases greater amounts of endorphins, the powerful, pain-relieving, mood-elevating chemicals in the brain. Depressed people often lack these neurochemicals. Endorphins are natural pain killers and also help lift your mood. The runner's high is a result of the increased endorphins in the body. Exercise, therefore, will keep your body functioning properly and will keep you feeling both relaxed, refreshed and promote deep, restful sleep.

I personally have found that at this stage of my life with work and family stressors running helps me to not only keep physically fit but also emotionally healthy. I find taking more than 1-2 days off from exercise increases my frustration level and I am more irritable. After exercise, especially running, I feel I can deal with almost anything and that positive energy is addictive.

Depression and Running in Women

Running or other types of aerobic exercise definitely make you feel better but will it make a difference for someone who is clinically depressed? This study was completed in college age women (women are more likely to suffer from depressive symptoms and college age 18-22 typically is the age of 1st onset for many woman). The article is lengthy so the summary of results is :
Young adult women who participated in aerobic exercise experienced a
significant and meaningful decrease in depressive symptoms. Women in the anaerobic
and control groups did not experience a significant decrease in symptoms. Thus, while
physical exercise is an important aspect to overall wellness, the type of physical exercise
should also be considered when working with women, who exhibit depressive symptoms.

Exercise and Depression 1 Running Head: EXERCISE AND DEPRESSION ...

Setting Goals to Stay Motivated

Setting goals is an age old motivational tool. In fact Aristotle advised, "First, have a definite, clear, practical ideal - a goal, an objective."
The most prominent research done in the area of goal setting was done by Dr Edwin Locke in the late 1960s. In his 1968 article "Toward a Theory of Task Motivation and Incentives," he stated that employees were motivated by clear goals and appropriate feedback. Locke went on to say that working toward a goal provided a major source of motivation to actually reach the goal - which, in turn, improved performance.

Locke's research showed that there was a relationship between how difficult and specific a goal was and people's performance of a task. He found that specific and difficult goals led to better task performance than vague or easy goals.

Telling someone to "Try hard" or "Do your best" is less effective than "Concentrate on beating your best time." Having a goal that is too easy is not a motivating force. Hard goals are more motivating than easy goals, because it's much more of an accomplishment to achieve something that you have to work for.

After completing my 1st 1/2 marathon I wanted to stay motivated. Following what the research suggests and what I've found worked to keep me motivated for my 1st race I set new goals. First, I signed up for another 1/2 marathon and put on my calender my new training schedule. I follow Jeff Galloway's 1/2 marathon training guide and have found that this is doable, yet challenging at the same time. For my first 1/2 I did not set a time goal, but for my second I have. I also scheduled several shorter races as I have found completing these events keeps me motivated to improve my times.

Setting goals when running will keep you motivated, improve your performance, and more than likely keep it fun.

"I Get to Run."

Feel Lucky About Your Next Run at Runner's World

I did it!

I finished my 1st half-marathon this past weekend. Reflecting on the experience, I wanted to mention a couple of things I went through.
1- Pre-race jitters. I've taken lots of exams both written and oral, had interviews both one on one and group and I must admit that the anxiety I felt the night prior to the race was more intense than any of those experiences. I struggled to keep my thoughts positive, but the things that worked were reminding myself of my training and also I used the mantra "I get to run." I also used distraction that night, I had a good book, a fun magazine, did some knitting, watched a movie. My advice especially if you are away from home is to make sure you bring plenty of distractions with you.
2- The unexpected. So for my 1st half-marathon it was pouring down rain throughout the race. How do you deal with this? I must admit if it is raining I train indoors, so this was a challenge. Along with this I found out my Ipod is NOT waterproof. So no motivating music for 13.1 miles. Positive self-talk was how I dealt with this, and once I was with thousands of people running with me the rain even seemed fun. Music would have been nice, but I realized running a long-distance lets you experience a city in a new way or for the 1st time. I found myself enjoying just looking around.
3-Unhelpful comments. I'll only mention this briefly because the best way to deal with negativity is to ignore it. If you let the comment get to you it can be devastating. I've realized that you cannot expect everyone to be positive. Stick to discussing running with the running community and with people who are positive influences in your life.

My overall experience was a good one and I've signed up for my 2nd half-marathon later this summer.

"I get to run!"

The Runner's High

I had an awesome run today, and I wondered to myself is the runner's high real? Below is a summary of a 2008 study done in Germany using PET scans in 10 runners before and after 2 hours of running.

The Runner's High: Opioidergic Mechanisms in the Human BrainHenning Boecker1,2, Till Sprenger3, Mary E. Spilker1, Gjermund Henriksen1, Marcus Koppenhoefer1, Klaus J. Wagner4, Michael Valet3, Achim Berthele3 and Thomas R. Tolle3



The runner's high describes a euphoric state resulting from long-distance running. The cerebral neurochemical correlates of exercise-induced mood changes have been barely investigated so far. We aimed to unravel the opioidergic mechanisms of the runner's high in the human brain and to identify the relationship to perceived euphoria. We performed a positron emission tomography "ligand activation" study with the nonselective opioidergic ligand 6-O-(2-[18F]fluoroethyl)-6-O-desmethyldiprenorphine ([18F]FDPN). Ten athletes were scanned at 2 separate occasions in random order, at rest and after 2 h of endurance running (21.5 ± 4.7 km). Binding kinetics of [18F]FDPN were quantified by basis pursuit denoising (DEPICT software). Statistical parametric mapping (SPM2) was used for voxelwise analyses to determine relative changes in ligand binding after running and correlations of opioid binding with euphoria ratings. Reductions in opioid receptor availability were identified preferentially in prefrontal and limbic/paralimbic brain structures. The level of euphoria was significantly increased after running and was inversely correlated with opioid binding in prefrontal/orbitofrontal cortices, the anterior cingulate cortex, bilateral insula, parainsular cortex, and temporoparietal regions. These findings support the "opioid theory" of the runner's high and suggest region-specific effects in frontolimbic brain areas that are involved in the processing of affective states and mood.


HAPPY RUNNING!

Try Distraction for a More Enjoyable Run

As a runner, have you ever had the experience of focusing on how your body feels and getting discouraged because you are focusing on your side stitch or how your legs feel tired or similar unpleasant sensations?
If you find yourself doing this one way to change this is dissociation. Really it is distraction from bodily sensations and thinking of something else. Some suggestions are below:

Music – This can generate positive thoughts, improve your mood, and distract you from the physical demands of your sport. It's important not to get too distracted especially if you are in a busy area with traffic.
Counting game – Count the number of red cars you see, or the number of cyclists that pass you. You can be inventive, I have a friend who grew up in a rural area and counted utility poles. Try whatever works for you.
Alphabet game – Work through from A to Z for a chosen category, such as men's names or TV shows.
Rainbow game – Try to notice as many colors as possible while you run. See if you can get ROYGBIV.
Active fantasy – Imagine yourself as a lottery winner and decide how to spend your winnings.

Avoid thoughts relating to your work, jobs you have to do and anything problematic or stressful, as this can increase tension.

You oviously can be inventive on this. The ultimate goal is to make your run more enjoyable.

The Long Run- Ugh!

Anyone who has trained for a race knows that Saturday or Sunday is your long run day. I titled this post ending with an UGH to point out that your mindset going into a long run is crucial. If I think of my long run with an UGH or similar negative I find that it is hard to even motivate to get started. And if I manage to actually start, I am less likely to do the mileage I set out to do and those miles I do finish are painful.

In psychology cognitive behavioral therapy is well known and often used to change one's thinking from the negative to the positive. We all at times have what we call thinking errors. And usually each individual is more prone to think a certain way. For example, overgeneralization is a common thinking error. If something bad has happened once we may say it will happen again. So in running if you had a day that you were tired and could only run 3 instead of your planned 5, you may say to yourself, "I couldn't even run 5 on Tuesday, I'm not going to be able to run more on the weekend." If you go into the weekend with this mindset of course you won't run more.
Another common thinking error is all-or-nothing thinking (black and white thinking). You think of things in absolute terms, such as never, always, every. So you might say to yourself, "I'll never be able to do this.", when you think of running a certain distance whether that be 1 mile or 26.2 miles.
If you tend to think like this or have these thoughts before or during a run one strategy is to challenge these thoughts. Ask yourself is it really true that you cannot do this, do you have proof? Most likely the answer is no you don't have proof. Replacing your negative thoughts with a more positive thought will change how you think and ultimately how you feel. So saying something like, "I am up to this challenge." or, "I'm going to do my best." will help you finish or move you towards your goal.
So really I should title this post The Long Run-Yes!

Minor Setback- What To Do When You Are Sick?

So I'm 7 weeks before my 1st half-marathon and I've come down with a nasty cold that turned into sinusitis and bronchitis. Do I continue with my schedule or would it be better to take a few days off?
As a physician, I know that I should listen to my body. The chest congestion and bodily fatigue made me take a whole week off. I think in the long run I'll benefit from letting my body rest. I didn't have a long run planned this past Sunday anyways, so I think I'm still good with my training schedule. Here is a link from the Mayo Clinic on advice on exercising when you are sick:

www.mayoclinic.com/health/exercise/AN01097

Why start another blog? I’ve seen so many blogs recently on topics ranging from politics to what someone’s doing while they are unemployed to a blog actually on anti-blogging. The one thing I note often when reading these blogs is that the author has no expertise on what they are writing, or at least often they don’t tell the reader what their expertise is.
I find for me the best blogs are written on the topic of exercise, specifically running for me. They are written by all levels of runners but they all give good advice and are very motivating. These people to me are experts because they are doing it. They are out of the road or on the treadmill training for their next race or just trying to get or stay in shape.
I have often read from runner’s that running is mostly psychological. I agree with this wholeheartedly. I am training for my 1st half-marathon currently and the psychological aspect is what gets in the way for me more than the physical. And here is where the expertise comes in, I’m a psychiatrist. Many people think of psychiatrists as those who prescribe medication, but psychiatrists are trained to do therapy with their patients as well. Some choose not to use this aspect of their training but I find it to be the most enjoyable and the most challenging part of treatment. I often use techniques that I use on patients on myself while running to change my frame of mind, challenge my negative thinking, and motivate myself to keep going.
I hope to give you a glimpse of some of the techniques I use, and if one person finds this helpful or motivating to them to reach their goals then I have accomplished the purpose of this blog.