Oftentimes, an overactive mind can be the biggest enemy to allowing the body to run fast. One solution is to quiet the mind by learning from one of the greatest golf teachers of all time: Harvey Pennick.

One of Mr. Pennick’s most famous pieces of advice for golfers is to quiet the mind before a swing and only have one thought: “taking dead aim” at a target. Before a shot, all negative thoughts must be shut out, and the golfer’s entire mind must be focused on one thing: hitting the ball at the target.

The mental clearing obtained from repeating the simple phrase “take dead aim” helps to relax the muscles and prevent over-thinking from sabotaging the swing.

Runners can learn a lesson from this advice. Instead of focusing on the different runners in a race, obsessing about running correct splits, and worrying about every negative thought, try quieting your overactive mind with one thought: “relaxed and focused.”

By repeating this phrase, or something similar, you will be able to reset your mind and prevent negative thoughts from tightening up your body. In your next workout or race, work on training not only your body but also quieting the mind and allowing your relaxed body to run faster than ever.

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Sports psychologists have come up with a number of ways to help runners overcome anxiety, including visualization (repeatedly imagining yourself running fast and achieving your goals), and positive self-talk (consistently saying positive things about your running). One aspect of positive self-talk is to talk yourself through a difficult workout or race by breaking it down into manageable segments.

Pondering a long workout, such as a 6 X 1 mile, or a long race, such as a half-marathon, can be overwhelming. The anxiety caused when thinking about a lengthy race or workout can cause negative thoughts that could have disastrous consequences for your running. Instead of thinking of a long workout or race as one long endurance test, try to break it down into manageable parts.

For example, tell yourself that a 6 X 1 mile is actually a 2 x 1 mile. Once you complete the two repeats, convince yourself that you just started and only have to run a 4 x 1 mile. After two more repeats, think how easy a 2 x 1 mile workout is, and realize that that is all you have to do.

This technique also works for races. Tell yourself that a half marathon is only a 5 mile race. Once you reach 5 miles, convince yourself that you only have another 5 mile race to run. After 10 miles, you now only have a 5k left and 5k’s are much easier than 5 milers!

If you find long workouts and races to be a little daunting, consider breaking down the distances into management segments. Hopefully this decreases your anxiety and increases your running focus.

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