P T O U W N E E R S
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brains perceive running when things gets challenging. The difference can be pinpointed in our amygdala, an area of the brain that helps filter the input from our senses so we respond in the most effective way. If our senses predict something as a threat, it tells our brain to release both adrenaline and cortisol to help us physically deal with that threat by flight (running away), fighting or freezing. When there is no fear, the amygdala directs the information to our prefrontal cortex, which then processes the information calmly, so we either respond or ignore it. In a competitive situation such as a race, or on any run when we feel that we may not be able to hit our goals, if our senses are telling us that we may not do well, we respond as if we are under threat. It isn’t a physical threat, but a mental one to our ego, to our ambitions or to our sense of self as a runner, and it can trigger the threat response.
Once we feel under threat, our fight, flight or freeze response switches on, flooding our system with these chemicals, which can make us feel nauseous, give us tummy trouble and fill our minds with that pervading and deeply demotivating sense of being under too much
pressure. It can trigger an emotional, dramatic response such as dropping out of a race – or bailing on a training run – because we feel threatened by our perception of it going badly.
‘Born to’ runners, with their intrinsic motivation, are less likely to feel under threat because they simply enjoy the fact that they are running and are not as dependent on the results. They can interpret their nerves as a way to amp up for an exciting challenge instead of a scary threat to their ego. Instead of their amygdala setting off adrenaline and cortisol, the information about their situation goes to their prefrontal cortex and its problem-solving function, giving them logical, helpful strategies.
GB ultrarunner Robbie Britton is a ‘born to’ runner. Before running the Valencia Marathon last December, he reflected that while he knew it wouldn’t be easy, instead of the threat that many others on his start line were feeling, he was clear it was a positive challenge. ‘I was excited for the opportunity to put to test all the hard work,’ says Britton. ‘I can only describe it as a little bit masochistic to look forward to the most painful part, but I know that if I eat the right food and don’t go too fast, then it will just be down to me controlling the controllables.’ And it worked. His goal was to go sub 2:30. He ran 2:29:32. IF WE FEEL THREAT ON THE RUN, MANTRAS can reduce the feeling by helping us to focus on the right elements of the run, those not linked to our perception of threat. Thinking about outcomes can feel intimidating, while focusing on technique is helpful. Matt Williams, 43, runs for the Serpentine Running Club in London. His mantra is ‘Think Kenyan’. ‘I remember watching Samuel Mutai and thinking he just looked so graceful,’ he says. ‘Think Kenyan’ stops me running hunched and muscly and instead I’m free and loose. The clock can take care of itself.’
Another threat-reducing tactic is imagery. When we do something for the first time it usually feels daunting. The second or third times tend to feel far less threatening. We can tap into this in running by using imagery, manipulating our brain’s ability to bypass movement and physical activities and still simulate sensations, actions and experiences. Even without physically doing something, if we visualise it well enough using vivid images we can build new connections in our brain to develop patterns of practice. Researchers studying why and how this works at a neurological level suggest we gain a functional equivalence with the same areas of the brain firing whether a skill is performed or imagined. So, while it can’t replace physical practice, it does supplement it so runners benefit from the ‘imagined’ practice but without the risk of injury or fatigue and this boosts our confidence.
Running coach Alexa Duckworth-briggs is a big advocate of using imagery after harnessing it to overcome a fear of running downhill. ‘I had a negative mindset around running down steeper hills and imagery felt like a sensible way of resetting that,’ she says. ‘I enjoyed the process and still remember the exercises I did and the local hill I chose for it. I can easily tap into it over three years later. The gradient of hill I feel comfortable and happy running down increased. And for the steeper stuff, I remain calmer and less worried about tripping.’
An ancient technique, now being applied to running to reduce our interpretation of threat when we run, is mindfulness. In learning to take a mindful approach to our running we build an awareness of our thoughts and learn to read ourselves better. With this in place we are able to create a healthy element of separation between our thoughts and ourselves, which makes it is easier to develop acceptance by observing our thoughts, but not necessarily responding to them. With mindfulness we pay more attention to the present moment, while trying to be non-judgmental about what we notice.
Researchers believe there is neurological science at work here, with the meditative effects of mindfulness reducing the density of neurons and the amount of activity in the amygdala, which leads to a calmer response to stressors. The process also increases neuron density in the prefrontal cortex, which boosts our problem-solving powers. It rewires our brain to think more rationally, respond more logically and interpret fewer things as a threat, reprogramming the neural pathways in our brains. This reprogramming sets us up to cope with and enjoy the challenges in our running, feeding our motivation to continue.
William Pullen is a psychotherapist and author of books on running mindfully. He advises that runners wanting to use the technique should practise regularly so they feel comfortable drawing on it when things get tough. If you find yourself drifting into unwelcome thoughts he suggests ‘counting steps, breaths or trees. Then take everything back to your motivation so you focus on your “why.” That will help you get deep into the emotion that drives you.’ Pullen suggests that if you catch yourself thinking ahead – and worrying – about the end of a run or race, you remind yourself to ‘run the mile you are in’.
Being a ‘born to’ runner may make things easier, but for those of us not hardwired that way these techniques can manipulate our brain chemistry to reduce our doubts and stresses, and boost our enjoyment and progress, leading to a powerful motivational reboot. The sofa can wait for another day.