How do you build confidence in yourself in your present state when you are far away from your goal?Setting sights on massive, long-shot goals can be equally exhilarating and daunting. The most compelling place to start is with the ideas surrounding self-efficacy(what we believe we are capable of achieving).The most important factor in developing our self-efficacy beliefs is our own personal experiences. For athletes, we are presented with the opportunity to sharpen our self-belief in relation to our day’s training every day.

The Far Away Goal

What to do when there is no energy, enthusiasm or motivation to get up and run?On a psychological level, this all comes down to the recognition that mood follows action. We feel better once we’ve completed the day’s training. You don’t have to feel excited or enthusiastic about the process. Give yourself permission that it’s OK for you not to have those feelings right now.Focus on discipline over emotion. Trust that when you’re lining up for the race, all that enthusiasm you weren’t feeling at this moment will be there, and you’ll be grateful for the time you put into training.

Not Feeling Like Working Out

To win the hero’s minute, try to go to bed with your running clothes already on knowing that you will need to engage in a challenge mind-set when the alarm sounds. With your running clothes already on, you’ll have a physical sensation on your skin that will help ease the transition, providing a reminder of the importance of your goals, and combating against that initiation energy. Make sure everything else you need is ready and your route is planned to help this process.

Winning The Hero's Minute

How do you take the first step out of bed?
The first minute of the morning alarm is the “hero’s minute.” Adopt a challenge mind-set for how critically important these 60 seconds are in your decision making.
The early morning alarm pits us directly between a state of comfort and the importance of achieving longer-term goals. When we are warm, comfortable and tired, we may have a quick mental screen calculating just how much work it would take to gather all our gear, find our shoes, figure out our route, determine our training plan for the day and get out the door.

The Hero's Minute

I’ve gotten into the habit of taking breaks throughout a run when I don’t need them. How do I get out of that habit?Break down the three components of every habit in this situation: the precursor, the behaviour itself and the consequence.  What are the exact thoughts, messages and narratives that enter your mind telling you to slow down or take a break?Bring awareness to those thoughts and develop a pre-run mental plan with a programmed set of thoughts ready to combat those messages.

Run Stop Run

The beginner's guide to running, with some simple steps and advice for sticking to your running routine

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