Thinking Away Running Pain and Discomfort
Dear A & H… It’s settled. Today, I’m sharing my secrets for dealing with “run anxiety.” You know, managing those uneasy feelings when facing a big hill, long stretch of deep sand, etc. Hopefully, these little tricks will come in handy for someone. And, being true to form, there’s a food-related one. ت
So, What’s It For You?
You know, that part of a workout or race you look forward to the least, even to the point of apprehension.
It’s no surprise that it’s different for everyone.
Some love track workouts, some don’t.
Many love hills, many don’t.
A great number love flat and fast, a few really don’t.
That last one. That’s me.
I learned this about myself the first time I ran the San Francisco Half Marathon. Great race…expert staff…beautiful scenery…but heading down the Great Highway that runs parallel to Ocean Beach…shudders.
That endless “looooong, straight, and flat.”
Then, after this section of looooong, straight, and flat, we were rewarded with the turn-around which sent us back the way we came.
AUGHH!
Since then, I give all races advertised as “flat and fast” a wide berth. For those human race cars who thrive on these courses, I have nothing but respect. Sleek and shiny, you challenge the wind.
I, on the other hand, relate more to an all-terrain vehicle. Root-strewn paths with lots of rocks, ups and downs, and lefts and rights are much closer to my personal nirvana.
To each their own.
Unfortunately, we can never get away from all things that challenge our sense of what is enjoyable.
To run faster, speedwork can’t be avoided.
Trail runs will have their fair share of long, flat sections.
And, flat and fast will have hills, too.
Etc., etc., etc.
There’s no avoiding this truth. No matter how young or old we are, how novice or accomplished we are, there will always be select, personal challenges we each have to meet head on.
But, thankfully, there is a way to tone down the discomfort and apprehension.
Two such strategies that have worked wonders for me are below.
They work on the premise of situational blindness. You know, that thing that can happen when you’re driving for a while. When you unwittingly find yourself zoning out but still capable of keeping your eyes on the road. Something so effective you might find yourself in the next town a quarter hour after missing your exit.
Ahem.
Anyway, here they are in no particular order. They don’t provide 100% relief, but they do create enough distraction to help manage many trying situations.
1. ABCs to the Rescue
This one is a simple straightforward distraction for mildly challenging situations.
Just recite the alphabet backward in your mind, from Z to A, to the rhythm of your breathing, footfall cadence, or arm swing. For example, slowly saying each letter in your mind with each exhale or only after a set number of arm swings.
It might take a little practice at first, trying to find the rhythm and recitation speed that works best for you.
Just know, there is no right or wrong way to do this. What’s important is nurturing a comfortable, gentle rhythm.
Then, rinse and repeat as needed.
2. Mealtime Medicine
This one is similar to #1 except a tad more difficult because you recite all the food you ate the previous day in the order it touched your mouth. Then, after successfully moving from breakfast to dinner, you recite all that food in reverse, from dinner to breakfast. And similar to “ABCs to the Rescue,” the recitation is done to the rhythm of your breathing, footfall cadence, or arm swing. Whatever works best for you.
Then, rinse and repeat as needed.
For example, suppose you ate the following yesterday:
Breakfast: blueberry muffin, banana, non-fat latte with caramel drizzle
Lunch: turkey and cheese on whole wheat bread with lettuce and mayonnaise, apple, mango smoothie
Dinner: vegetarian lasagna, salad with ranch dressing, sourdough bread and butter, wine.
This is what the recitation would look like using simple words for the food you ate, with one to two-syllable words being ideal.
muffin – banana – coffee – bread – mayo – lettuce – cheese – turkey – smoothie – apple – wine – butter – bread – lasagna – ranch – lettuce – tomato – carrot
carrot – tomato – lettuce – ranch – lasagna – bread – butter – wine – apple – smoothie – turkey – cheese – lettuce – mayo – bread – coffee – banana – muffin
One caveat: If you’re not one to remember what you eat from one meal to another, this one might not be your cup of tea. 🙂
But, you get the idea.
You can do a recitation of anything: “steps needed to change oil,” “family member’s names,” “favorite runners,” etc.
That’s it!
Two simple remedies which redirect thinking to a neutral topic when running pain or discomfort crops up.
They aren’t a blanket panacea but they do help alleviate some of the apprehension and unpleasantness brought about by your least favorite part(s) of running.
The best part?
By shifting your thinking this way, you’ll touch a little upon the meditative part of running. Like the runner’s high after a good workout, it’s a calm you can initiate and guide during your run.
Ahhh…
Much love, O.M.
P.S. Have you found this post helpful? If “Yes!,” please consider sharing, loving your body with a few miles today, and signing up for notice of new content. Thank you!
P.P.S. No spam ever. Staying away from processed is a healthy thing to do. 🙂
