Creating your mantra.

We spend considerable amounts of time improving our physical fitness, purchasing race equipment, sighing up for races, finding travel arrangements etc, but our mental focus and preparation is often neglected. There are numerous ways to draw inspiration in tackling a challenging training session or competing at our best in races.

While some need external or internal sources to get the adrenaline pumping others require the calming of nerves to stay focused.  For the over-stimulated and unmanageable-nervous type, I recommend mantras with calming words.  Create your own statement/verse such as; “I am calm, relaxed and at peace.”,   “I am focused”, “I am prepared” or “I will do my best and be satisfied with the outcome.”  Or one word mantras; “calm”, “relaxed”, “ready”, or “focused”.  As you repeat this mantra be mindful and focus on your breathing.  Also, repeat this statement and write it down; “When I use the mantra (X), my body relaxes, my mind is focused and I am ready to engage any challenges.”  Regardless of the word, find something similar to these positive phrase examples.  Create positive associations with your mantra so you program your body to respond the way you want it to in those situations.  Use this mantra months before your goal event and during challenging workouts and teach your body to associate control and relaxation when going at hard efforts. 

Conversely, keeping up with negative thoughts of being nervous or stressed before events or workouts may reinforce these feelings when you arrive at your goal event or workout.  Replace the negative with your positive mantra and your body will respond positively.  Also, write down how you aim to feel on race day.  Create the image in your mind of the race unfolding positively before you go to bed for a few nights or on nights if you begin to over-think the race. Visualize the race unfolding positively at each stage of the event. The more you practice with both mantras and visualization, the easier it will become to stay focused and relaxed when race day arrives.