A Guide to Creating Positive Running & Racing Affirmations
Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you are writing the worry or distraction down on a piece of paper and then see yourself light a match and burn the paper.)
*There is a great App available you could use for the preparation phase called: CALM.(www.calm.com)
Step I. Create your race or workout “plan”
>> Write down your plan in detail much like you would write a story. Essentially, you are writing your ideal “story” of your race or workout. Another very effective technique is to make a tape recording of your plan and include all of the details you see, hear, or feel.
>>In writing or on your recording, describe with as much detail as possible your newly achieved fitness level and how it makes you feel. Be sure to include any comments you may receive from family and friends, how it makes you feel to achieve a faster race time,
run a mile farther than ever before, etc.
Step II. See, hear, and feel yourself while running this plan in concise detail.
>>Along with the details you have described, picture yourself being completely in relaxed, confident and in complete control of both your body and state of mind. Recall specific “trigger” words – those words that help you feel confident and in control of your life.
>>Put all of the above information into a script and after editing it, slowly read it into a tape recorder, or if there is someone who particularly motivates you have them read it and record it so it is their voice you hear.
>> Listen to your tape (or read your outline/story) several times and change your script or
tape until satisfied.
>> Listen to your finished tape or read your final script as much as possible. Practice this daily for 3-4 days prior to your race or an important workout and then several times each week for general affirmations. As you read or listen make sure you are also recalling the visual images that reflect your goals. Do this in a quiet place where you will not be disturbed.
Important Points To Remember & Incorporate:
- Always keep the images and your self-talk positive…create a strategy for dispelling negative self-talk and/or images.
- The self-talk and your mental images should always be in the present, infinitive tense. (This is easier for your subconscious mind to accept…as if it is really happening). “I feel so strong today during my interval session.” When you visualize your race or workout do so as if you are watching yourself in a movie but the focus is on you!
- Affirmations are more effective when designed to be spoken rhythmically. (“I train to succeed to run as I need.”) In the midst of a hard run or race these mantras will keep you in the zone.
- You cannot erase…so you must replace!! Because of the way your mind works, the only way to rid yourself of a thought is to replace it. The more you think about not thinking about something (i.e.: having a bad race, falling, etc.) the more you think about what you don’t want!
- Update your affirmations and your Imagery regularly. Move on from those you have mastered and constantly create new ones in writing. Put them in places you are likely to see them most often in various colors, shapes and sizes. Move them around frequently so you always notice them and they do not become “invisible”.
- Share your affirmations with loved ones, friends, and all who support you and your running. Affirmations assist you in staying responsible to the commitments you have made to others (your team, your coaches, family, etc.). Example: “I always give my best and enter each workout and race with a positive outlook.” Psychologically it is proven to
be easier to honor promises made to others more than those you have made to yourself…you feel accountable. - Say your affirmations out loud. Although this may be awkward at first know that you literally alter the programming of your mind by doing this!
- Repetition and frequency of affirmations is the key! Your sub-conscious mind will accept as fact, what is repeatedly affirmed via self-talk and images. Bottom Line: Your rational mind does not have to accept the “image” for your sub-conscious mind to record the image or affirmation as reality. (You don’t have to believe your affirmations for them to be powerful!). The sub-conscious mind controls much of our action…giving back exactly what has been “reported” to it.
Some examples to get you thinking! Practice, Practice, Practice!!!
“I draw strength from the other talented runners and energy around me.”
“I apply my fitness evenly over the course of the run.”
“I have power and strength beyond my conscious understanding.”
“I draw on unseen powers” OR “I draw on my higher power.”
“I am constantly improving!”
“I am a great runner.”
“I am healthy.”
“I am deserving.”
“I give myself permission to develop to my full potential.”
“I am powerful!”
“I am brave.”
“I am loved and respected on this team.”
“I am balanced and calm under pressure.”
“Running serves me.”