Most of the runners I’ve worked with on motivational issues have brought most of the stress on themselves. In many cases the individual doesn’t understand the principles of training or of setting up a realistic goal. In each case listed next, you’ll find the leading sources of stress or pressure when running, along with the page in this book where you can find the conscious actions necessary to gain control.
The goal is too challenging—See the “Magic Mile” section on chapter 16. I ask beginners to run the first race “to finish.” After the first one, a realistic improvement can be motivating. But when the goal is not realistic or at the edge of possibility, more stress is generated through doubt, uncertainty, and the tough training needed to prepare for the goal. You can believe in the magic mile as a predictor of your best possible performance as noted in the section listed. Then, you can make adjustments for non-ideal conditions. This puts you in charge, reducing stress while promoting positive peptide production. The result: a better attitude.
Not being prepared for the race—Look at the section on training balance to reduce stress on chapter 13. Having a long run of 26 miles before a marathon, compared with a long one of 22 miles or less, has dramatically improved motivation during the last month before the race and during the race (according to those who have tried it both ways). As you blend the elements into a team, you gain control over your destiny. This makes your belief stronger and improves positive attitude hormones and motivation.
Running too fast on long runs—See the section on long-run pace on chapter 16.1.
Note: Long run pace should be no faster than 2 min/mi slower than current marathon pace potential. In my experience, the leading cause of injury and burnout among runners has been exceeding the speed limit on long runs or not taking walk breaks frequently enough. Most runners who do this don’t know the pace is too fast. Runners who used to experience burnout by going too fast usually improve attitude significantly by slowing down to a pace that they know they can run. There is no benefit in running long runs faster, and I’ve not found a long-run pace that is too slow.
Running too far before taking a walk break—See the section on run walk run on chapter 21. By taking walk breaks more frequently, you’ll receive a better endorphin effect and reduce physical stress. On some days, the run segments can be adjusted according to how you feel. On long runs, take the most gentle ratio.
Low blood sugar—Read the “Cognitive Focus on Adequate Blood Sugar = Motivation” section on chapter 22. Low blood sugar is a major source of stress because this is your brain’s only fuel source. The reflex brain monitors the level carefully and stimulates negative peptides when low. It’s easy to boost the level.
Workout stress—See the section on realistic goals on chapter 16.2. If the goal is too challenging for current ability level, the speed work will be too fast, and the results of races will be frustrating. This increases stress load.
Injury symptoms and injury stress—See the section, “Troubleshooting Form-Related Injuries,” on chapter 18. Do your best to determine whether it’s an injury or TMS. If it’s an injury, you need to take at least three to five days off to start the healing and then reduce the training load to stay below the threshold of irritation. But the pain from your weak links could be TMS (p. 82). This occurs when stress on the reflex brain reduces blood flow to these body parts, causing pain that is much greater than the damage would indicate. By acknowledging that stress is the cause and letting the frontal lobe take charge, you can open the blood flow and keep training. As always, consult your doctor about medical issues.