Women

Stress Less

- 7 Kinds Of Fruit That Pregnant Women Shouldn’t Eat
- How to have natural miscarriage
- Foods That Cause Miscarriage
- Signs Proving You Have Boy Pregnancy

Stay relaxed and focused during your pre-race taper

Scaling back the Kays in the weeks leading up to race day can leave many runners feeling restless and tempted to run to calm themselves. But doing unscheduled workouts during the taper (the last two to three weeks of your training) will only put your race at risk. So what’s an anxious runner to do? “Use the time to get mentally prepared,” says Dean Hebert, a certified running coach. The following tips will help reduce nerves and hone mental skills you can use on race day.

Runners expect to feel invigorated during the taper, and if they don’t, they worry

Runners expect to feel invigorated during the taper, and if they don’t, they worry

Trust the process

“Runners expect to feel invigorated during the taper, and if they don’t, they worry,” says Cindra S. Kamphoff, PhD, an associate professor in sports psychology who has presented a study on the marathon taper’s mental effects at the Association for Applied Sport Psychology’s annual conference. “Remind yourself that you’ll experience the benefits of this rest period on race day.”

Focus on the finish

Prep your mind to get your through the race. Hebert recommends this drill: Finish the last half kilometer or kilometer of every workout fast, without stopping – not even a meter short then examine what enabled you to do that. Did you focus on your form, use a power word, bargain with yourself, or visualize reeling in runners? Use that same mental tool on race day.

Finish the last half kilometer or kilometer of every workout fast, without stopping

Finish the last half kilometer or kilometer of every workout fast, without stopping

Picture success

“Neuroscience is finding that visualization can re-programme the brain, creating a mental blueprint that directly aids performances,” says Greg Chertok, director of sports psychology at a medical and rehabilitation center. Spend five minutes daily creating a vivid image of your ideal race see yourself on the course nailing your paces, taking in fuel, tackling tough spots, and hitting your goal.

Study the course

The better you know the route, the more in control and excited you’ll feel. If you live near the race, drive the route or do some training runs on it. If you’re travelling, review course maps, watch video tours, and read blogs and stories about the race to gain a stronger sense of the event.

Spend five minutes daily creating a vivid image of your ideal race

Spend five minutes daily creating a vivid image of your ideal race

Minimize stress

Runners with high reserves of emotional energy respond better to the pressures of racing, says Chertok. So use the taper to recharge. Get extra sleep. Postpone high-pressure meetings. Minimize time with difficult colleagues or people who exhaust you, and spend time with people around whom you can relax. And do activities you enjoy – reading, going to the movies, cooking, down time with the kids.

Take care of business

With one week to go, decide what you’ll wear, how you’ll get to the starting line, what your pre-race dinner and breakfast will be, where to pick up your bib – all the logistical race details. “Having this planned out provides a sense of control,” says Hebert. “The more in control you feel, the more confidence you’ll have.”

Top search
Women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
Women
- Debunking Myths
- A Good Cure?
- 9 Foods That Can Cure Constipation For Pregnant Women
- How To Prevent Flu By Foods
- 20 Things To Do Before Pregnancy (Part 2)
- 20 Things To Do Before Pregnancy (Part 1)
- The Best Time To Become Pregnant
- 4 Interests Of Reasonable Diet
- 10 Snacks Not Making You Gain Weight
- 4 Important Secrets To Give Birth To An Infant Prodigy
 
30 Love Quotes for Boyfriends
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain