Whether you're trying to finish your first race, nail a PR, or increase your weekly mileage, runners who are most successful in achieving their goals have a high "athletic intelligence." That's a catchy way of saying these athletes are skilled at reading their body's cues and making the necessary on-the-spot adjustments–to pace, form, or attitude–to power through their workouts and races, says Dominic Micklewright, Ph.D., a sports psychologist at the University of Essex in the United Kingdom. Here's how you can raise your athletic IQ to reach your full performance potential.
Tune Into Your Body
Many runners try to ignore the various twinges and aches they experience during a workout. Rather than spending the run dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says.
Many runners try to ignore the various twinges and aches they experience during a workout. Rather than spending the run dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says.
[IQ Booster] Leave Your Tech Devices at Home
At least for the next few workouts, says John Raglin, Ph.D., a sports psychologist at Indiana University. You'll learn to rely less on the objective data you're receiving from your heart-rate monitor or GPS and more on the wisdom your body is providing. It also helps to do a self-check every mile or so, adds Cindra Kamphoff, Ph.D., a sports psychology consultant and professor at Minnesota State University. "Just take a moment to consider how your legs feel, how your heart feels," she says. "That way you're reminding yourself to take in those body cues and decide what to do with the information–push through, back off, bail."
At least for the next few workouts, says John Raglin, Ph.D., a sports psychologist at Indiana University. You'll learn to rely less on the objective data you're receiving from your heart-rate monitor or GPS and more on the wisdom your body is providing. It also helps to do a self-check every mile or so, adds Cindra Kamphoff, Ph.D., a sports psychology consultant and professor at Minnesota State University. "Just take a moment to consider how your legs feel, how your heart feels," she says. "That way you're reminding yourself to take in those body cues and decide what to do with the information–push through, back off, bail."
Plan for (a Little) Pain
Running your PR is going to hurt–sometimes a little, sometimes a lot. If you expect and prepare for discomfort, "then you can reframe how you think of pain," says Kamphoff, who's studied the mental strategies of both recreational and elite marathoners. This kind of preparedness also teaches you what you're capable of tolerating. "Pain you expect is easier to cope with, especially if you're confident you can handle it," Micklewright says. Studies show that recreational runners tend to listen to music or daydream to distract their minds from their pain, whereas top runners zone in on it. "Many elites tell me they push harder to overcome discomfort," says Kamphoff. "So they're stepping it up a notch, and say they soon feel better."
Running your PR is going to hurt–sometimes a little, sometimes a lot. If you expect and prepare for discomfort, "then you can reframe how you think of pain," says Kamphoff, who's studied the mental strategies of both recreational and elite marathoners. This kind of preparedness also teaches you what you're capable of tolerating. "Pain you expect is easier to cope with, especially if you're confident you can handle it," Micklewright says. Studies show that recreational runners tend to listen to music or daydream to distract their minds from their pain, whereas top runners zone in on it. "Many elites tell me they push harder to overcome discomfort," says Kamphoff. "So they're stepping it up a notch, and say they soon feel better."
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