Tag Archives: emotional wellness

Is it time to change your mindset?

Does it sound stupid – using your mind to run faster? Surely it’s harder reps, longer long runs and the odd hill session that normally does this? Well of course, training your body will improve your times. But what about training your mind?

NLP stands for Neuro Linguistic Programming. It’s the art of getting consistent results using the language of the mind to positively influence our attitude and therefore our behaviours. It’s something I’ve used in life, and sport, over the years.

“NLP is an approach that is underpinned by a high performance philosophy that on its own will improve performance dramatically,” advises Janet Smith, an Emotional Wellness Coach. “NLP provides a series of techniques that assist in changing negative mindsets or removing blocks to performance that have been created through bad habits or as a result of negative past experiences.”

I'm not going to argue with Jack

That means NLP techniques can be used to seriously focus your mind. No more wandering off mid-race thinking about what you’re going to prepare for tea, or which homework task will be tackled first. An end to standing at the start line and saying to yourself: ‘Actually, I’m not going to race today, I’ll just take it easy.’

“Changing limiting self beliefs and negative self talk will increase personal success as a runner and also increase happiness as unresolved negativity is released,” Janet says. Believe me, my negative self talk can be so loud it’s been known to reach Australia. “Performance in any sport can be broken down into the components of knowledge, skill and attitude. With running, the attitude or mental approach is often paramount in achieving success. Think of the runners that you admire: what qualities do you notice? It is often attitude which allows that person to put in the dedication to achieve their goals; knowledge and skill become secondary.”

My view is always if they can do it, so can I. Maybe not to the same degree as an elite, but you/I can give it a try.

How can NLP benefit my running though, you ask
By working with NLP it is possible to challenge your long standing beliefs through ‘mental modelling’. Using a series of questions you can start to work at getting to the root of the problem that affects performance. “You may also wish to break down your running technique into components which can be looked at individually. Often what we believe about a problem is not where we end up finding the solution,” continues Janet. “We can begin by asking ourselves simple questions such as: What do I believe about my ability to reach my goal? Is there anything that will stop me? Do I commit 100 per cent or do I self sabotage?” Just be asking yourself a few tough questions, and giving honest replies, you can shift the stereotype you’ve been carrying around in your mind about yourself/your running.

Will it really NLP affect my performance?
Success begins with the right attitude. For all of us we have to look at ourselves as a whole. “It’s never just about the running; outside stresses influence our ability,” Janet believes. “Negative emotions and anxiety can drain our energy and cause under performance. Similarly being too relaxed and not focused will lose us ‘our edge’.” Janet stresses how it is, therefore, important to create the best attitude around running. “Begin by thinking of a time when you were off your game and under-performed. What emotions were present? How was your behaviour influenced by those emotions? It is most likely that negative emotions of anger, fear and anxiety were present in some capacity or they even stopped you from going out running in the first place.”

The reps hurt but I didn't stop

The reps hurt. Did I give up? No

We can all raise our awareness of our own peak performance by recognising when we are on our game and things are going well. If we can just stay out of our own way then we will perform to the peak of our capacity! Increasing our self awareness provides us with the motivation to achieve our aims.

“Numerous coaches believe that the next big steps in human performance will come from how we harness the mind and this is where NLP will come into its own as we step into the future of sport and competition,” adds Janet.

OK, I get it – but what do I do about it?
Here’s some NLP strategies you can do at home

Janet suggests you:
Listen to the stories you tell yourself and others about your running. Do you constantly discuss your fears over a previous injury? Do you play down your ability? Are you frightened of achieving success or failure? Change the stories – change the results!

Focus on what you do want and not what you don’t want.

Ask yourself what do you believe about your ability to achieve your goal? If you believe it is impossible or that it will take a long time, you will be right.

Imagine yourself having the best run of your life, what would need to be happening? How would it feel, look and sound? Use this as a visualisation exercise.

Take time to focus your mind by using visualisation. Relax, breathe slowly, close your eyes and imagine yourself achieving your goal, is there a colour or sensation connected to it? Now make that colour or sensation more vibrant and more compelling. Do this everday to install new behaviours.

Ask yourself are you literally running away from your problems? How happy are you with your life? Are there negative situations that you should be addressing?

Listen to your inner voice, do not allow your ego to push you towards an injury.

To find out more about how NLP and how Emotional Wellness Coaching can benefit you, visit www.emotionalwellnesscoaching.co.uk.

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#Week 15: The Road to London

Week 15 was the first week of the Easter school holidays so I knew I wouldn’t achieve much! This didn’t all happen during in Week 15, but in a seven-day stretch from the Friday before until this Thursday I did  a 20 mile run, parkrun at about marathon pace (less than 12 hours later), 6 x 800m, and a 7 mile tempo run. This probably amounts to the best quality week I’ve done for literally years!

Not only this, I managed a plank PB of 5 mins! I was as chuffed with this as with my 20-mile run!

Sunday and Monday I rested my legs after my long run – I need at least two days off to feel human again, though I made sure I did 30 minutes of strength and conditioning on Sunday.

Tuesday I think I was a little crazy. Three weeks of un-running meant no burn out or speed, so I went into my 6 x 800m session with loads of gusto and did the first one in 5:30 pace. The next five were therefore a bit tough, but my legs seemed to have a mind of their own. I averaged a really good pace for all, so even though I’ve stretched my distance I’ve also got a bit of speed coming back into my legs, too.

Entertaining the girls

Entertaining the girls

This is so exciting, I almost want to bin the marathon and focus on training for 5K (which is the plan after my legs have had a rest once race day is over). It kind of stops you in your tracks mentally, when you do something you’ve been wanting to do for a long time but wondered if you would be able to do again. Hello speed!

Reviewing Salomon kit for a new feature in Women's Running

Reviewing Salomon kit for a new feature in Women’s Running

Wednesday was time to rest my legs and sort out my head. With juggling work, the girls, training and life I am already getting overtired and I struggle with thoughts of ‘How am I supposed to do all this’! I think I can sometimes err towards the negative when it comes to my own strengths and abilities, even though I would be so cross if anyone I know gave themselves a hard a time as I do. It’s called being a woman.

Another plank PB, what more can you wish for in life?

Another plank PB, what more can you wish for in life?

So I go to see an emotional wellness coach, Janet Smith, who helps me, how shall I say it… clear out the crap in my head to let in the possibility of what I want to happen become reality. Sometimes I don’t know what the hell I’m doing and my head is so cluttered I can’t think straight. That’s my ‘children clutter’. Them and their busy lives! Then there’s the rubbish we all carry around from our pasts, and I am guilty of doing this as much as anyone. Janet does a great ‘clearing’ session where you go, spill all the issues that are troubling you, and then she works with you to find the route of these problems so you can let them go. Every time I go it’s a transformational experience.

Saw this on the drive home from Janet's #blessed

Saw this on the drive home from Janet’s #blessed

So I told Janet how, at times, I feel so overstressed with everything that I worry I’m going to hold myself back through not being able to relax and just be. This doesn’t just relate to running, but to work (probably more so) and being creative. It’s that common situation where we are so busy that we end up with little time for the one thing we know we should be doing – for me this is fiction writing, and escaping into my imagination.

Can you see how calm the sea is?

Can you see how calm the sea is?

Holidays are busy when you work at home, and we also had a new bathroom fitted. My head definitely felt like it was ready to explode! The time with Janet is precious and I feel I walk away a different person, free of the stresses and worries that have built up. We also did a lot of work on visualising each and every mile of the marathon, and enjoying the race, and Janet set me up with a mental routine to tap into up until race day.

Thursday I had to do a seven mile tempo run, and my legs felt quite heavy. Friday I usually do my group but it was holiday rest mode so I just did 30 minutes of strength and conditioning and Saturday was too busy for any exercise – and I was doing an off-road half the next day.


In theory I’m heading into my taper now, so not doing much mileage didn’t bother me too much (although the maranoia still creeps in doesn’t it?!).

Questions: Are you in taper time? Is paranoia preying on your mind?

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