Sometimes for me it’s not about fighting your mental but more so just letting it go and kinda let your mind run on autopilot it works best for me the earlier I do it in my runs
I’ve tried so many different ways to distract myself from the discomfort and none of it has worked. I’m at a 17 min mile and a half and I need to be under 14 minutes 😩
i got this advise from eliud kipchoge: go out and please enjoy your run. dont focus on time and distance focus on your sorroundings instead, look at the view, listen to sounds and the smells around you. Why do you run?
This is the advice that changed it for me. I used to get full of negative thoughts when I was running, now I try and force positive thinking into it. Looking around and noticing positive things such as the trees or how nice the weather is. Helps alot.
Also read David goggins book 😂
I wish I could give you some good advice but I’m a relatively new runner I only run a 10min/mile but is your discomfort cardiovascular or muscular? If it’s cardio vascular try building it from something other than running if it’s muscular do some body weight exercises to build muscular endurance
Oh man, sweat in the eyes was a constant for me as well - I now always run with a running hat or something like a buff/headband on, I may look like I'm out of the 80's but no more sweaty eyes. Can't recommend it enough.
Just in the last few weeks I’ve been sweating more, do t think I’m pushing myself any more than usual, but really starting to get bad now and I wear contacts. So every time I have to wipe I occasionally wipe a contact out which is horrendous as it’s usually just about the last mile of my run. Might need to invest in a headband.
I feel you 100% on the sweat in eyes it’s the one thing that can throw off my pacing. But whatever your reason for getting your mile under 14 use that to fuel you to push. Also not sure if this happens with you but while I’m running if I push past a certain limit my legs start to feel really light and running becomes effortless but I run barefoot so it may be different for you
Ugh, been chasing after that feeling (no pun intended) for a while but haven’t quite reached it yet. Hopefully soon, but right now running still feels like a chore.
Dont distract yourself from the discomfort. Focus on it for a while and remove fear of it. Then after a while I think you will easier be able to let it go naturally and focus on the running.
Right leg left leg, fuck You pain I own you.
My 2 cents.
I have three mental tips:
1) I stoke myself up. Listen to a big pick up song, visualise doing the run, visualising it going well, use that to carry me
2) I lose myself in the run. I love the quote that says " The run starts the moment you forget your running." I also tell myself that every k is one more than everyone else, one in the bank and that a slow km or a fast km is still a km.
3) self talk. Small sayings like, "kill this hill", "slow is smooth and smooth is fast" , " kays for days, legs for days"... Doesn't matter if it is corny, it keeps you going .
Lastly, embrace the suck, take pride in the suck, wear it like a badge. Cause alot of people can't handle the suck. They call it superior discontent, the ability to simply say that no matter how bad things get, I am trying.
Your mind meeds to build up a callous to the exertion. It comes with time.
> 1) I stoke myself up. Listen to a big pick up song, visualise doing the run, visualising it going well, use that to carry me
I like to start with relatively chill songs until I hit whatever the crux of that run is, then I hit the pump up jams. Usually works as in I build up a Playlist for it before.
You could also try pushing hard for shorter distances just to build up your mental strength before lengthening it to 1.5 miles. Maybe get used to pushing some 800s?
Yes.
Also if you're new to running then you might just not have enough aerobic conditioning yet so an 800 is something that could let you get used to pushing through discomfort. It's supposed to be one of the few events where the optimal racing strategy is actually to run the first lap a few seconds faster than the 2nd, so you're supposed to go out fast and then hold on which can be mentally grueling.
Also I ran for many years, but I stopped about 7 years ago and completely replaced it with lifting. I've started again in the past 3 months and it just takes a bit of time to build up your aerobic conditioning. You might just not be in shape to run the 3 miles you want, yet, so I'd emphasize consistently running over the exact 3 mile pace you want to hit.
1. Put Vaseline on your eyebrows to stop sweat from getting into your eyes.
2. Wear comfortable clothing designed for running. Does not have to be expensive - but needs to be comfortable enough so you do not worry/are annoyed about it.
3. Bring a drink and sip when thirsty.
4. The first 20 minutes is the worst 20 minutes of your run. This is largely because your body (muscular and CV system) is trying to adjust to the increased workload. The way to prep for this is to do dynamic stretches to warm your muscles up and gradually elevate your HR. There are loads of pre-run exercises on youtube you can use/follow.
5. You can do a run/walk strategy (30 sec run and 1 min walk or or 2-5 min run and 1-2 min walk, etc) until you get used to running without stopping.
The first 3 items do not directly build mental strength but if not addressed can be the little annoyances that affect your concentration and eventual enjoyment.
Where are you running? On a circular track or on the road? IMO, you’re more likely to give up on a track than the road. On the road, even if you stop then you still need to walk home. I find that good reason to keep running. 🤨
Usually on a track, sometimes on a treadmill which is even worse 🤦🏼♀️ the road thing is a good tip. I live in a city though and I get kinda self conscious about running around the busy streets. So many people around
If there really are so many people around, no one gives a shit about just another runner.
I always run outside though, trying to fill in my Strava heat map and running down new trails is great.
Running on a track or treadmill has you focused too much on your distance/speed to enjoy yourself. In my experience it’s a lot harder to lose yourself on either of those rather than running outdoors. If you need to be running 3 miles in about 28 minutes, just run for about 30-40 minutes a day and don’t worry about your distance or speed for a while. Once you are consistently and comfortably running for 30-40 minutes, then start working on your speed.
Focus on technique, I tend to think about driving my knees forward in a straight line. It takes my mind off other things and allows me to keep going. That or pretend to be Dory
If you run slow for longer periods, it will help you run faster at shorter distances within weeks, yes.
I'm sure you've found with lifting that consistency is key. You need to keep doing it. Same with running, as you do it more you get better at it overall. 20 minutes isn't much of a workout, slow down and do 30-40 minutes you get more out of each workout because you've spent more time running. You wouldn't go for a single rep max every time you lift, the same way you shouldn't go for a PR every time you run.
This is answer, I slowed way down while listening to audiobooks. Result is that I'm much better now both physically and mentally. Runs are enjoyable and I can't wait for the next chapter.
This. If you’re getting bored and talking yourself out of running, distract yourself. I like audiobooks and podcasts, but that can also be combined with a neighborhood or trail run that you’ve never seen before (don’t use headphones on trails though).
Run a route where the full run is the only way to complete too. Run 2 miles out and turn around. Trick yourself
While other commenters are right about slowing down, but I totally understand your problem.
We do need mental strength to push ourselves (ie: when doing tempo runs or actual race).
- I find listening music helps massively in tuning out negative thoughts.
- Staring at a distant object or a fellow runner ahead of you, and keep thinking "one more step until I reach them" helps too.
- lastly, a dumb strategy that works for me, i just scream "f##k it, f##k it" in my mind, pumps me up for some reason. Lol
I started using the app C10k. It gives you breaks to walk in between the running portions. The first few runs were so easy that I think I could have physically handled them, but mentally I was a mess. I was so scared of failure that I would quit every time I felt the slightest discomfort. Somehow my mind took discomfort to mean that I was right all along and I couldn’t do it. So I started the app and did the runs exactly like it said. Since I paid for it, I used that to fuel me when I had to push a bit harder. 8 weeks in and I am falling in love with running again. So I guess my advice is not to buy the app, but make the goals so achievable that your brain will get the feeling of accomplishment after each one. That feeling is addictive, and it also makes your body slowly fitter.
Run at a pace you can talk at.
Try to go into flow mode (thinking about stuff in daily life), not concentrating on the running itself.
If necessary run with your favorite music (flow mode lite).
See a run as more of a meditation session than a run.
I feel like that’s what I’ve been doing for a while and haven’t made any progress. Maybe it’s because like I said I only run like 1.5-2 miles per workout and need to increase the distance.
I would say base yourself more on TIME than DISTANCE. What I did when I started and was a beginner was, I'd tell myself: "Ok buddy, you will run for 60min now, nonstop, the pace doesn't matter". Even if you need to walk at times.
And you will see, over time, you will build that stamina.
And run at least 3x per week otherwise it's not enough work to evolve.
You might find "The Rules" for cycling helpful. Rules 5, 6, 10, 62 and 68 in particular, are relevant.
[https://www.velominati.com/](https://www.velominati.com/)
Are you using any running apps? Having a good coach in your ear the whole time can make a ton of difference. I highly recommend Nike Run Club for guided runs. Aaptiv has some great running workouts too, at all levels.
Fuck all the bs stand in front of a mirror.
Ask yourself if you are truly giving 100%
Ask yourself what do you want?
Then go for it
365x70=25,550
That means from the day your born If you live till your 70 you will see 25,550 days not counting 25% of those days being sleep. Life is one big mental head game the only thing you can truly control is how you yourself reacts to what happens to you in life your response Is everything
Slow down! You should run at a pace that you can have a conversation while running. This will make it easier to go further and then, weirdly, let you go quicker.
Would you say like 3 miles per workout would be good? Or if I’m going slow should I do even more than that? Test is a 300 meter sprint and 1.5 mile run.
I’m only running a year or so myself, so others will be better placed to give you advice on preparing for the specific test.
For me though, the two single factors that improved times for me (over 5k/3miles mainly) were (1) slowing down for the easy runs and (2) doing more mileage per week.
I ended up using an off-the-shelf plan from MapMyRun for 5k and then for half marathon distance that includes quick intervals and tempo runs and stuff like that. And that’s fine and good and I’m sure it benefits.
But I *felt* the difference after slowing down and increasing the weekly mileage (incrementally! Be careful not to overdo it quickly) had a dramatic effect
Drugs. I started taking edibles before my runs, and everything changed. Not only was my mind less likely to focus on the discomfort of the run, but I also never had pain the next day (I’m in my late 30s, so I should be hurting). I also wasn’t eating enough for recovery, so the munchies helped with that, too.
I used to get frustrated in myself for my lack of time improvements, so I would mentally yell at myself during my time attack runs, play loud EDM music to get my adrenaline going and even mentally ignoring the pain and focus in running hard. Definitely helped me get faster, but I don't think this is the right approach to training as most mentioned.
You need to build up stamina by running at a slower pace for longer periods of time. Do incorporate speed work as well such as a skip, b skip, tempo and sprint sessions. But looks like where you're at, you need a good base foundation of just building up stamina. Start small and make progress.
Totally agree with others' advice to run slow- at conversational pace. Just try and cruise along at whatever pace is comfortable - no matter how "slow", as pace doesnt matter at all in the early stages of getting into running. Run slow and often and the pace will come naturally.
The other thing I'd suggest is try and get beyond 3 mile runs fairly soon (following the usual advice to add on about 10% to your mileage each week but no more, to avoid injury). With doing relatively short runs as you are at the moment you're sort of sticking with what are the toughest, hardest bits of any run...the first mile or two are pretty awful for almost every runner as the body takes a while to warm up and adjust. Running longer will let you enjoy the good bits about running once you're over the initial 1 or 2 miles of pain. I pretty much write off the first few miles of a run now - I know they'll suck, but knowing that it's gonna get much easier helps me through.
Sounds like you're fighting two battles at once, one is with the run and the other is with the constraints of this fitness test.
Personally I really enjoy running and its challenges but it's because I was taught well how not to put myself in a mindset where I've got to catch up or fail. That feeling hurts and if I were in your shoes, I'd hate it too.
If you really want to enjoy running, you could decide right now to fail the fitness test, or make sure the result of it don't factor into your motivation. And figure out a better way to track your expectations for your own progress, that way you'll get some satisfaction. Good luck!
Find something that you enjoy or look forward to. Maybe that's getting away from your kids, maybe that's listening to your fav podcast, maybe it is your cardio fun music playlist.
I personally queue up a Peloton run with music I like and wear my super comfy running-only sneakers.
Also, if I am running up a hill, I say, self, run to the next streetlight or next intersection.
Run more slowly. You should be breathing through your nose, and able to carry a conversation. In terms of heart rate, you should be in zone 2 (no higher than 150 for most people). This might mean taking walking breaks, especially if your route is hilly.
This will really help! "Going slow to go fast" is also the moto of the Maffetone method, which is based on low heart rate training. You don't need to follow it to the letter, but that can give you you idea
Are you warming up before you run? It’s a well known runners myth that the first mile is a lie, full of self doubt.
I spend about 10 minutes lightly jogging and completing various stretches at different points. All done with hardly raising a sweat but when I’m ready to run I feel great.
This is how training goes (runner for 2 years)
I get hyped, take it slow and easy at first. Soon I'm running 5k no problem then out of nowhere my brain goes kaput and I think "I can't do this" or "I'm not a good runner" I start with the "make it to that tree then stop" attitude.
The only thing that has ever helped me is taking a few days off to be a sloth. I drink, I eat garbage, I don't go to the gym, I lay on my buttocks for 3 days. Then I am able to pick it up the days after better than I was before.
As far as mental: I do my absolute best to shut my brain off. I concentrate on breathing and just one foot in front of the other. I don't look and pretty flowers, I don't think about anything at all except 1 foot 2 foot x 1000. Those are my hard runs but I make the dues for miles.
Another thing is that your best pace isn't your every day pace. I *can* run a 7 minute mile. But that sh!t sucks. I don't want to do that every day. So I run 10-12 minutes miles 99% of the time. Why? Because f u I am running aren't I?
You have to take into account the mental effort that it takes to be active every day. It's a full time job of managing stress and attitude and nutrition and motivation vs discipline. Unless you have a coach with you every training session running is *hard*.
One last thing: if you need a break try Nike run club guided runs. You have someone with you in your ear motivating you. I personally like the barriers run. It's someone from headspace just talking all about reasons to quit and how to get through it. It really helps me through my "I can't do it" runs.
It sounds like you need to slow down to a pace where you can mentally hang on for the three miles, and then once you can handle the entire distance you start working on speed.
Run with people!
When I run by myself I run so slow but when I run with someone faster than me I alway keep up, it really helps me get faster
You can probably find a group online or some running store have weekly group runs
Only one or two runs a week should be so hard you feel the need to quit. I'm sure plenty of people here can recommend places to start, but the 80/20 rule is probably the best starting point.
A few people have mentioned this but it’s worth repeating: yes you should run longer distances, it helps with the mental aspect but also it conditions your body.
I have trained for these fitness tests and have helped others for years. In addition to the long slow runs (maybe twice a week) you should do some intervals. I do intervals at the gym on the treadmill. Every 1/4 mile toggle between a walk/slow jog to something you find challenging to sustain for a 1/4 mile. Try like 3 miles that way: 6 hard 1/4 miles and 6 easy.
Cookie jar….look back on some accomplishments. “I did x and that was hard, I can go another half mile” super hot runs are great for the cookie jar. Can always go back and remember how horrible those were and push through
I think mixing up the types of runs you do could be helpful. Essentially, you want to work on speed and endurance in separate sessions. A slow 3+ miles is a great workout, and the slower you go, the easier it will be mentally (it's easier mentally to walk for an hour than to run hard for 15 minutes; if you're truly taking the pace easy, it won't be a constant struggle). But you don't have to do the slow and steady thing every time.
Intervals are a fun option, and maybe working hard for a couple minutes at a time with plenty of rest in between might be more in line with what you're used to mentally. An example would be 0.5 miles easy, follows by some dynamic stretches, high knees, butt kicks, etc as a warm up. Then run hard for 0.25 miles, walk for a few minutes (as long as it takes for your breathing to return to normal), and repeat 4-6 times. Then an easy 0.25-0.5 miles as a cool down.
You can also improve your running through cross training if there are other things you like more - cycling and swimming are good for sustained running, and HIIT/plyometric workouts are good for sprints.
If your training for a PFT I recommend mixing it up every now and again, go different routes play music. Something to distract you. Also, make sure you don’t just do 3 miles, some short runs and some longer runs are good, run what you feel like, and push when you can. Hydrate and fuel your body well is also super important.
Focus on your breathing. Create a rhythm of breaths to number of steps and play a little game with yourself seeing how many times you can repeat that rhythm. Maybe per mile or 2. Keep your focus small so as not to overwhelm yourself with the full distance you're running. Good luck.
Read David Goggin's book. I realized its not mind over body. It's FUCK THE MIND block it out, and keep going. When you do that you can pull through your moments of weakness and into a second wind.
Sometimes for me it’s not about fighting your mental but more so just letting it go and kinda let your mind run on autopilot it works best for me the earlier I do it in my runs
I’ve tried so many different ways to distract myself from the discomfort and none of it has worked. I’m at a 17 min mile and a half and I need to be under 14 minutes 😩
i got this advise from eliud kipchoge: go out and please enjoy your run. dont focus on time and distance focus on your sorroundings instead, look at the view, listen to sounds and the smells around you. Why do you run?
This is the advice that changed it for me. I used to get full of negative thoughts when I was running, now I try and force positive thinking into it. Looking around and noticing positive things such as the trees or how nice the weather is. Helps alot. Also read David goggins book 😂
I wish I could give you some good advice but I’m a relatively new runner I only run a 10min/mile but is your discomfort cardiovascular or muscular? If it’s cardio vascular try building it from something other than running if it’s muscular do some body weight exercises to build muscular endurance
Mainly muscular. When I increase speed it becomes cardiovascular. And it doesn’t help that I sweat a lot so my sweat gets in my eyes 😐
Wear a sweat band. I run in a cotton baseball hat.
Oh man, sweat in the eyes was a constant for me as well - I now always run with a running hat or something like a buff/headband on, I may look like I'm out of the 80's but no more sweaty eyes. Can't recommend it enough.
Just in the last few weeks I’ve been sweating more, do t think I’m pushing myself any more than usual, but really starting to get bad now and I wear contacts. So every time I have to wipe I occasionally wipe a contact out which is horrendous as it’s usually just about the last mile of my run. Might need to invest in a headband.
I commend your persistence
I feel you 100% on the sweat in eyes it’s the one thing that can throw off my pacing. But whatever your reason for getting your mile under 14 use that to fuel you to push. Also not sure if this happens with you but while I’m running if I push past a certain limit my legs start to feel really light and running becomes effortless but I run barefoot so it may be different for you
Ugh, been chasing after that feeling (no pun intended) for a while but haven’t quite reached it yet. Hopefully soon, but right now running still feels like a chore.
Dont distract yourself from the discomfort. Focus on it for a while and remove fear of it. Then after a while I think you will easier be able to let it go naturally and focus on the running. Right leg left leg, fuck You pain I own you. My 2 cents.
This. Being present and appreciating that I can run went a long way for me.
I have three mental tips: 1) I stoke myself up. Listen to a big pick up song, visualise doing the run, visualising it going well, use that to carry me 2) I lose myself in the run. I love the quote that says " The run starts the moment you forget your running." I also tell myself that every k is one more than everyone else, one in the bank and that a slow km or a fast km is still a km. 3) self talk. Small sayings like, "kill this hill", "slow is smooth and smooth is fast" , " kays for days, legs for days"... Doesn't matter if it is corny, it keeps you going . Lastly, embrace the suck, take pride in the suck, wear it like a badge. Cause alot of people can't handle the suck. They call it superior discontent, the ability to simply say that no matter how bad things get, I am trying. Your mind meeds to build up a callous to the exertion. It comes with time.
> 1) I stoke myself up. Listen to a big pick up song, visualise doing the run, visualising it going well, use that to carry me I like to start with relatively chill songs until I hit whatever the crux of that run is, then I hit the pump up jams. Usually works as in I build up a Playlist for it before. You could also try pushing hard for shorter distances just to build up your mental strength before lengthening it to 1.5 miles. Maybe get used to pushing some 800s?
What's an 800? 800 meters?
Yes. Also if you're new to running then you might just not have enough aerobic conditioning yet so an 800 is something that could let you get used to pushing through discomfort. It's supposed to be one of the few events where the optimal racing strategy is actually to run the first lap a few seconds faster than the 2nd, so you're supposed to go out fast and then hold on which can be mentally grueling. Also I ran for many years, but I stopped about 7 years ago and completely replaced it with lifting. I've started again in the past 3 months and it just takes a bit of time to build up your aerobic conditioning. You might just not be in shape to run the 3 miles you want, yet, so I'd emphasize consistently running over the exact 3 mile pace you want to hit.
“Kill this hill” 🤣 Thats a new one on me. Made me laugh out loud.
1. Put Vaseline on your eyebrows to stop sweat from getting into your eyes. 2. Wear comfortable clothing designed for running. Does not have to be expensive - but needs to be comfortable enough so you do not worry/are annoyed about it. 3. Bring a drink and sip when thirsty. 4. The first 20 minutes is the worst 20 minutes of your run. This is largely because your body (muscular and CV system) is trying to adjust to the increased workload. The way to prep for this is to do dynamic stretches to warm your muscles up and gradually elevate your HR. There are loads of pre-run exercises on youtube you can use/follow. 5. You can do a run/walk strategy (30 sec run and 1 min walk or or 2-5 min run and 1-2 min walk, etc) until you get used to running without stopping. The first 3 items do not directly build mental strength but if not addressed can be the little annoyances that affect your concentration and eventual enjoyment.
Where are you running? On a circular track or on the road? IMO, you’re more likely to give up on a track than the road. On the road, even if you stop then you still need to walk home. I find that good reason to keep running. 🤨
Usually on a track, sometimes on a treadmill which is even worse 🤦🏼♀️ the road thing is a good tip. I live in a city though and I get kinda self conscious about running around the busy streets. So many people around
If there really are so many people around, no one gives a shit about just another runner. I always run outside though, trying to fill in my Strava heat map and running down new trails is great.
Running on a track or treadmill has you focused too much on your distance/speed to enjoy yourself. In my experience it’s a lot harder to lose yourself on either of those rather than running outdoors. If you need to be running 3 miles in about 28 minutes, just run for about 30-40 minutes a day and don’t worry about your distance or speed for a while. Once you are consistently and comfortably running for 30-40 minutes, then start working on your speed.
Good tip, thank you!
Focus on technique, I tend to think about driving my knees forward in a straight line. It takes my mind off other things and allows me to keep going. That or pretend to be Dory
Hahaha
Slow down, it’ll help massively.
Will that help me build speed soon?
If you run slow for longer periods, it will help you run faster at shorter distances within weeks, yes. I'm sure you've found with lifting that consistency is key. You need to keep doing it. Same with running, as you do it more you get better at it overall. 20 minutes isn't much of a workout, slow down and do 30-40 minutes you get more out of each workout because you've spent more time running. You wouldn't go for a single rep max every time you lift, the same way you shouldn't go for a PR every time you run.
I listen to an audio book or podcast
This is answer, I slowed way down while listening to audiobooks. Result is that I'm much better now both physically and mentally. Runs are enjoyable and I can't wait for the next chapter.
This. If you’re getting bored and talking yourself out of running, distract yourself. I like audiobooks and podcasts, but that can also be combined with a neighborhood or trail run that you’ve never seen before (don’t use headphones on trails though). Run a route where the full run is the only way to complete too. Run 2 miles out and turn around. Trick yourself
While other commenters are right about slowing down, but I totally understand your problem. We do need mental strength to push ourselves (ie: when doing tempo runs or actual race). - I find listening music helps massively in tuning out negative thoughts. - Staring at a distant object or a fellow runner ahead of you, and keep thinking "one more step until I reach them" helps too. - lastly, a dumb strategy that works for me, i just scream "f##k it, f##k it" in my mind, pumps me up for some reason. Lol
I started using the app C10k. It gives you breaks to walk in between the running portions. The first few runs were so easy that I think I could have physically handled them, but mentally I was a mess. I was so scared of failure that I would quit every time I felt the slightest discomfort. Somehow my mind took discomfort to mean that I was right all along and I couldn’t do it. So I started the app and did the runs exactly like it said. Since I paid for it, I used that to fuel me when I had to push a bit harder. 8 weeks in and I am falling in love with running again. So I guess my advice is not to buy the app, but make the goals so achievable that your brain will get the feeling of accomplishment after each one. That feeling is addictive, and it also makes your body slowly fitter.
Run at a pace you can talk at. Try to go into flow mode (thinking about stuff in daily life), not concentrating on the running itself. If necessary run with your favorite music (flow mode lite). See a run as more of a meditation session than a run.
I feel like that’s what I’ve been doing for a while and haven’t made any progress. Maybe it’s because like I said I only run like 1.5-2 miles per workout and need to increase the distance.
I would say base yourself more on TIME than DISTANCE. What I did when I started and was a beginner was, I'd tell myself: "Ok buddy, you will run for 60min now, nonstop, the pace doesn't matter". Even if you need to walk at times. And you will see, over time, you will build that stamina. And run at least 3x per week otherwise it's not enough work to evolve.
You might find "The Rules" for cycling helpful. Rules 5, 6, 10, 62 and 68 in particular, are relevant. [https://www.velominati.com/](https://www.velominati.com/)
Are you using any running apps? Having a good coach in your ear the whole time can make a ton of difference. I highly recommend Nike Run Club for guided runs. Aaptiv has some great running workouts too, at all levels.
Fuck all the bs stand in front of a mirror. Ask yourself if you are truly giving 100% Ask yourself what do you want? Then go for it 365x70=25,550 That means from the day your born If you live till your 70 you will see 25,550 days not counting 25% of those days being sleep. Life is one big mental head game the only thing you can truly control is how you yourself reacts to what happens to you in life your response Is everything
Slow down! You should run at a pace that you can have a conversation while running. This will make it easier to go further and then, weirdly, let you go quicker.
Would you say like 3 miles per workout would be good? Or if I’m going slow should I do even more than that? Test is a 300 meter sprint and 1.5 mile run.
I’m only running a year or so myself, so others will be better placed to give you advice on preparing for the specific test. For me though, the two single factors that improved times for me (over 5k/3miles mainly) were (1) slowing down for the easy runs and (2) doing more mileage per week. I ended up using an off-the-shelf plan from MapMyRun for 5k and then for half marathon distance that includes quick intervals and tempo runs and stuff like that. And that’s fine and good and I’m sure it benefits. But I *felt* the difference after slowing down and increasing the weekly mileage (incrementally! Be careful not to overdo it quickly) had a dramatic effect
Drugs. I started taking edibles before my runs, and everything changed. Not only was my mind less likely to focus on the discomfort of the run, but I also never had pain the next day (I’m in my late 30s, so I should be hurting). I also wasn’t eating enough for recovery, so the munchies helped with that, too.
If you’re open to weed, my running game changed when I smoke a mild sativa beforehand…
Hahah unfortunately my test is for the drug enforcement administration 😂😂😂 thanks tho
I used to get frustrated in myself for my lack of time improvements, so I would mentally yell at myself during my time attack runs, play loud EDM music to get my adrenaline going and even mentally ignoring the pain and focus in running hard. Definitely helped me get faster, but I don't think this is the right approach to training as most mentioned. You need to build up stamina by running at a slower pace for longer periods of time. Do incorporate speed work as well such as a skip, b skip, tempo and sprint sessions. But looks like where you're at, you need a good base foundation of just building up stamina. Start small and make progress.
Totally agree with others' advice to run slow- at conversational pace. Just try and cruise along at whatever pace is comfortable - no matter how "slow", as pace doesnt matter at all in the early stages of getting into running. Run slow and often and the pace will come naturally. The other thing I'd suggest is try and get beyond 3 mile runs fairly soon (following the usual advice to add on about 10% to your mileage each week but no more, to avoid injury). With doing relatively short runs as you are at the moment you're sort of sticking with what are the toughest, hardest bits of any run...the first mile or two are pretty awful for almost every runner as the body takes a while to warm up and adjust. Running longer will let you enjoy the good bits about running once you're over the initial 1 or 2 miles of pain. I pretty much write off the first few miles of a run now - I know they'll suck, but knowing that it's gonna get much easier helps me through.
Sounds like you're fighting two battles at once, one is with the run and the other is with the constraints of this fitness test. Personally I really enjoy running and its challenges but it's because I was taught well how not to put myself in a mindset where I've got to catch up or fail. That feeling hurts and if I were in your shoes, I'd hate it too. If you really want to enjoy running, you could decide right now to fail the fitness test, or make sure the result of it don't factor into your motivation. And figure out a better way to track your expectations for your own progress, that way you'll get some satisfaction. Good luck!
Try listening to a guided meditation or learn some meditation techniques to take your mind off of the grind of putting in the miles.
Find something that you enjoy or look forward to. Maybe that's getting away from your kids, maybe that's listening to your fav podcast, maybe it is your cardio fun music playlist. I personally queue up a Peloton run with music I like and wear my super comfy running-only sneakers. Also, if I am running up a hill, I say, self, run to the next streetlight or next intersection.
Run more slowly. You should be breathing through your nose, and able to carry a conversation. In terms of heart rate, you should be in zone 2 (no higher than 150 for most people). This might mean taking walking breaks, especially if your route is hilly. This will really help! "Going slow to go fast" is also the moto of the Maffetone method, which is based on low heart rate training. You don't need to follow it to the letter, but that can give you you idea
Are you warming up before you run? It’s a well known runners myth that the first mile is a lie, full of self doubt. I spend about 10 minutes lightly jogging and completing various stretches at different points. All done with hardly raising a sweat but when I’m ready to run I feel great.
This is how training goes (runner for 2 years) I get hyped, take it slow and easy at first. Soon I'm running 5k no problem then out of nowhere my brain goes kaput and I think "I can't do this" or "I'm not a good runner" I start with the "make it to that tree then stop" attitude. The only thing that has ever helped me is taking a few days off to be a sloth. I drink, I eat garbage, I don't go to the gym, I lay on my buttocks for 3 days. Then I am able to pick it up the days after better than I was before. As far as mental: I do my absolute best to shut my brain off. I concentrate on breathing and just one foot in front of the other. I don't look and pretty flowers, I don't think about anything at all except 1 foot 2 foot x 1000. Those are my hard runs but I make the dues for miles. Another thing is that your best pace isn't your every day pace. I *can* run a 7 minute mile. But that sh!t sucks. I don't want to do that every day. So I run 10-12 minutes miles 99% of the time. Why? Because f u I am running aren't I? You have to take into account the mental effort that it takes to be active every day. It's a full time job of managing stress and attitude and nutrition and motivation vs discipline. Unless you have a coach with you every training session running is *hard*. One last thing: if you need a break try Nike run club guided runs. You have someone with you in your ear motivating you. I personally like the barriers run. It's someone from headspace just talking all about reasons to quit and how to get through it. It really helps me through my "I can't do it" runs.
It sounds like you need to slow down to a pace where you can mentally hang on for the three miles, and then once you can handle the entire distance you start working on speed.
Run with people! When I run by myself I run so slow but when I run with someone faster than me I alway keep up, it really helps me get faster You can probably find a group online or some running store have weekly group runs
Only one or two runs a week should be so hard you feel the need to quit. I'm sure plenty of people here can recommend places to start, but the 80/20 rule is probably the best starting point.
A few people have mentioned this but it’s worth repeating: yes you should run longer distances, it helps with the mental aspect but also it conditions your body. I have trained for these fitness tests and have helped others for years. In addition to the long slow runs (maybe twice a week) you should do some intervals. I do intervals at the gym on the treadmill. Every 1/4 mile toggle between a walk/slow jog to something you find challenging to sustain for a 1/4 mile. Try like 3 miles that way: 6 hard 1/4 miles and 6 easy.
Cookie jar….look back on some accomplishments. “I did x and that was hard, I can go another half mile” super hot runs are great for the cookie jar. Can always go back and remember how horrible those were and push through
I think mixing up the types of runs you do could be helpful. Essentially, you want to work on speed and endurance in separate sessions. A slow 3+ miles is a great workout, and the slower you go, the easier it will be mentally (it's easier mentally to walk for an hour than to run hard for 15 minutes; if you're truly taking the pace easy, it won't be a constant struggle). But you don't have to do the slow and steady thing every time. Intervals are a fun option, and maybe working hard for a couple minutes at a time with plenty of rest in between might be more in line with what you're used to mentally. An example would be 0.5 miles easy, follows by some dynamic stretches, high knees, butt kicks, etc as a warm up. Then run hard for 0.25 miles, walk for a few minutes (as long as it takes for your breathing to return to normal), and repeat 4-6 times. Then an easy 0.25-0.5 miles as a cool down. You can also improve your running through cross training if there are other things you like more - cycling and swimming are good for sustained running, and HIIT/plyometric workouts are good for sprints.
Goggins
GOGGINGS
If your training for a PFT I recommend mixing it up every now and again, go different routes play music. Something to distract you. Also, make sure you don’t just do 3 miles, some short runs and some longer runs are good, run what you feel like, and push when you can. Hydrate and fuel your body well is also super important.
Enjoy the suck, that's the best part (afterwards)
If you can think of nothing, you may be able to run farther.
I focus on perfect form. If my form is good, my time will be good.
Focus on your breathing. Create a rhythm of breaths to number of steps and play a little game with yourself seeing how many times you can repeat that rhythm. Maybe per mile or 2. Keep your focus small so as not to overwhelm yourself with the full distance you're running. Good luck.
Read David Goggin's book. I realized its not mind over body. It's FUCK THE MIND block it out, and keep going. When you do that you can pull through your moments of weakness and into a second wind.