All runners have bad days. The most prominent factor that sets a champion apart from others is the ability to move forward after a setback. Spend a few minutes trying to learn what you may have done that brought on the problem, and you will improve in many ways. Read the chapter, Injury Troubleshooting, for solutions to common problems. These are cognitive actions and will keep the executive brain in charge.
If you don’t activate the conscious brain, the subconscious brain will sense stress from the setback and stimulate negative hormones. These can trigger negative messages such as, “You are losing it,” “Running isn’t fun anymore,” “You’ll never get to your goal,” and “Why are you doing this?” If you focus on these and believe them, you will allow the reflex brain to create negative feelings, stimulate negative peptides, and lower your motivation. Here are some steps for turning your attitude in a positive direction.
Re-establish the joy of running. Take several easy runs with enough walk breaks to leave you feeling good from the beginning. Don’t set any time goal for these runs. The positive hormones will start the shift to a good attitude.
Ignore negative messages. Counter these with positive mantras: “I love to run,” “I can improve,” and “I’m in control.”
List the mistakes or causes of the bad run—and what you will do to prevent future situations.
Deal with significant unresolved issues (specific mistakes made by you or others) at the beginning of the run. Vent and get this frustration, rage, and anger out of your system. Let it go.
State one positive aspect of the problem run.
Come up with a plan for the next run.
Believe in the plan.