Know Your Why
Racing is hard, whether it's a 5k or a 200 miler. You have more time to be uncomfortable and think about it during an ultra, and a marathon is a long time to be running at a high intensity with less time to work through issues. Long distance runners face high levels of discomfort and uncertainty. Knowing your why can help with developing mental tools to apply when needed. Establishing an arsenal of reasons why you are training and racing can help give you the strength to continue when you want to stop.
Knowing your why and focusing on the reasons why you are out there competing can help empower you to tackle a sustained, steep climb at mile 78 of a 100 miler or dig deep for a final kick during the last 5k of a marathon. These reasons will be different for you than your friends, your coach, or writers on the internet. Your arsenal of reasons should align with your unique values. Reasons may include setting a positive example for a loved one, honoring someone else, or center around self-discovery, but they should resonate with your internal compass.
If you haven't recently, I recommend taking time to write down your top 15 to 20 values. They can be things like challenge, change, commitment, compassion, competition, fun, adventure, kindness, knowledge, service, virtue, mindfulness, pleasure, power, mastery, and purpose. You can find values cards on the internet to print or draw ideas from.
Next, take two to three rounds of thinking about each value you wrote down and eliminate five from your list each round. Take a few minutes to think about the remaining five values and how they apply to your identity and the way you want to live your life. These remaining values are most likely your core values, keys to what drive you.
Finally, reflect on how your core values apply to the different areas of your life as an athlete, as a professional, and in your personal life during times of happiness and adversity. You can use each value to craft a mantra to call upon during training and competition. For example, my core values are integrity, challenge, curiosity, learning, and kindness. I have a sticky note by my desk that says:
Why I run:
to build character,
to grow,
to learn more about myself and others,
to challenge myself and expand my limits,
to see what is possible,
to pursue self-mastery.
Making the connection between your values and your training can make challenging experiences more meaningful and enjoyable. A few weeks ago during a training run up high on an alpine trail, I encountered exposed snowy sections that required careful foot placement and focus. Remaining snow on alpine trails is normal for early June, but it was a new experience for me. In the moment, my adrenaline levels were high from the perceived danger. In retrospect, I consider it one of the most memorable runs of the trip. I thought about the strange appeal of that experience and concluded that it bridged an unknown.
Exploring the unknown and embracing uncertainty aligns with my core values and drives my pursuit of mountain running and ultra racing. I value competition, but it is secondary to my desire to venture further into the unknown. Sometimes the two work hand in hand when racing. Accepting discomfort and exploring the unknown can expand your world and help you prepare for bigger challenges ahead. Once you are aware of your reasons for running and racing, practice summoning their power through self-talk during training. You can also practice in non-sport related situations when adversity arises.
There are many opportunities to practice such as during big training weekends, when tackling a challenging workout in tough conditions, or when you have to fit in training at the end of a long day. When you start to notice doubt creeping in, first accept those thoughts and feelings and then move forward by replacing negative thoughts with affirmations of your reasons for being in that situation. Think about what you are working towards and why it is meaningful to you. Practice often to cultivate the habit of positive self-talk, focusing on why you're there in that moment, persevering, exploring the unknown, and changing.
It can be difficult to process complex thoughts during hard exercise or in competition. Do the deep thinking when you're able to focus on it and create mantras that connect to your values and represent your reasons. If your reason is straightforward like "I run for my children," you can add depth to it by thinking about what qualities you want to demonstrate to your kids and why they are important to you. The process of understanding ourselves and what drives us to be our best can help develop performance over time, help with self-compassion when things are not going to plan, help us empathize and connect with others, and allow us to live more meaningfully in sport and in life.