The Art of Racing
| June 8, 2011 | Posted by Lauren under Running |
Thank you all for your comments and congrats on my last post. I was so touched reading all of them. You are all amazing….and you definitely know how to build a girl up!
So far, this year has been a really good one in terms of racing (fingers crossed it continues!). Not only have I been running more races than I have since my college days, but I’ve also gotten some new PRs along the way. Although I can’t claim to be a racing expert (unless I somehow start winning them), I have done a lot of it over my lifetime. Whenever you do a lot of something, you’re bound to pick up some lessons as you go. I believe all of this practice has helped me learn a lot about the Art of Racing. And yes – I really do believe it’s an art form. Everyone has a slightly different strategy, and once you learn to effectively express the strategy that works for you, you will start improving as a racer.
Unfortunately, there isn’t really a prescribed formula for having a great race. Anyone who has done a bunch of races knows that no matter how well trained you are going into it, anything can happen on race day. However, I think there are some key components to racing that you have to implement if you want to get better at it. So today I thought I’d share with you the 10 things I’ve found to be most important in shaping how I race.
Before I go into them, please note that there is a difference between racing and running. Racing doesn’t simply imply running in a race. When I say “racing,” I am referring to something a little more than that. I mean those times when you are actually running against yourself or against other people, to beat a certain time or to win a certain place.
The Art of Racing
1.) Squash the Self-Doubt.
Whenever we put pressure on ourselves or a situation, it can create fear. We fear that we might crumple under that pressure, that we won’t have what it takes, and that we might let everyone down by not actually achieving what we set out to do. With that fear comes self-doubt – and that self-doubt can be crippling. If you want to race, the first thing you have to do is squash any self-doubt about whether or not you can do it. You need to believe you are capable of racing, capable of pushing yourself to run faster. I’m not saying you’ll never be nervous, and a little race day anxiety can actually improve your performance. But once that gun goes off and you start running, you need to believe it 100%.
2.) Practice Makes Perfect.
When it comes to racing strategies, what works for you might not work for your running buddy, or your competition. In order to execute some sort of strategy on race day, you first need to figure out what that strategy is. The only way to figure that out is to practice. Are you better at going out hard and just holding on as long as you can? Or can you run strong negative splits, picking up the pace as you go? Are you the type of person that can hang on someone’s shoulder and then sprint past them in the final stretch? If so, I hate you. Or are you like me, unable to sprint to save your life so you need to give yourself as much of a headstart as possible? If you want to learn what works best for you, you need to run a few races differently to see which gives you the best results (yes, I know this might be scary, but please see #1). And once you do find the strategy that works, stick with it.
To add to this, I would also say: don’t be afraid of failure. You might try a certain racing strategy only to find that you fall apart mid-race. You need to accept that this is okay. Not every day is going to be a PR day. Obviously we all want to do our best every time we toe the line, but sometimes it’s our failures that teach us the most about ourselves…and about how we can become a better runner/racer.
3.) Be Flexible: recognize that sometimes your strategy might need to change.
Yes I know, I just got finished telling you to find your strategy and stick with it. And I mean that….for the most part. Sometimes, however, you will need to be flexible, and you will have to adjust your plan to race in new conditions. Most of the time, this depends on the distance of the race. I go out a lot harder in a 5K than I would for a marathon. And if I were running a marathon, I definitely wouldn’t try going out with the leaders. But in a shorter race with a smaller field, my competitive side might get the best of me.
4.) Embrace Discomfort.
If you want to race, the reality is that you’re not going to feel comfortable most of the time. That doesn’t mean you can’t enjoy yourself at all. If you’re running a long race, it also doesn’t mean you shouldn’t settle into a pace that you know you can maintain. But it does mean that that pace will be faster than normal. You are going to be pushing beyond your comfort zone, and your brain isn’t always going to like it. If you want to become a better racer, you need to learn to ignore the voice that says you can’t and tell yourself that a little discomfort is worth it for the end result. Don’t run stupid, but don’t hold yourself back either.
5.) Visualize and Stay Positive
Since you know you will most likely be uncomfortable, you really need to make sure your head is in the game. Visualize the results you want before the race. Tell yourself that you do have what it takes. Practice building yourself up so that you’re prepared when your brain starts freaking out. Because you can almost guarantee that it will. In most of my races, there is at least a brief moment when my head starts panicking. When I start thinking that what I’m doing is crazy, or isn’t worth the pain, and I need to slow down or stop altogether. The races where I’m able to replace that voice with a positive one are the ones where I do the best.
6.) Chase the Pack – but don’t get stuck behind one.
When I ran high school track, sometimes teams would practice a strategy we referred to as “boxing someone in.” This was actually the danger of running in the inside lane. Basically, 2-3 (or more) runners surround a competing runner that’s on the inside in a way that makes it very difficult for him or her to pass. One runs right in front, one to the runner’s right, and sometimes yet another is behind, chasing them down. So the runner on the inside is either stuck running the pace of those other runners, or if they want to break free, they need to slow down, break out, and then surge quickly to get around everyone. As you can imagine, this uses up a lot of energy.
Although most people aren’t racing on a track these days, the same thing can happen. You can get stuck behind a pack of runners that are going slower than you would like to. If you want to break free, you need to weave and bob around people, using the precious energy you need for the race. To avoid this, try starting up near the front and going out strong. If you find the right pack who is running your pace or slightly faster, they will help push you to reach your goal.
7.) Adjust Your Goals as You Go.
For whatever reason, sometimes the goals we have going into a race stop becoming realistic as the race goes on. Sometimes these adjustments mean we have to lower our expectations – whether it’s because the conditions are awful, you just don’t have it in you, or you are in pain or sick. And sometimes it means we have to quickly start reaching higher – like when you go out in a local 5K, realize the field isn’t huge and instead of just trying to run a good time, your goal becomes to place. Being able to keep tabs on your situation and re-adjust when necessary is really important. This doesn’t mean pulling back because you’re tired or because the voices in your head are screaming with fear (see #5), but it does mean racing smart.
8.) Dig Deep.
Whenever she saw us near the end of a race, my high school coach would always scream the same thing. Without fail, no matter how fast we were going or how hard we thought we were already pushing, we would be greeted with a fierce yell of, “DIG DEEP!!!” I’ll be honest – sometimes I hated it. Sometimes I wanted to yell back at her, to tell her that I already was digging as deep as I could, I had nothing left to give, and couldn’t she just leave me alone?! But as my Dad taught me early on in my running career – if you can yell at someone (aka him) you aren’t running fast enough! – I usually kept quiet, focused on the course ahead and somehow dug just a little deeper to find that one extra gear and go. Because she was right. If you want to leave it all on the course and run as fast or as well as you possibly can, you have to dig deep. You have to look deep within yourself to find that extra gear, that extra little push, that speeds you forward when all you want to do is stop. That helps you hang on just a little while longer.
9.) Bargain with Yourself.
When all else fails, bargain with yourself. Make a deal – just run fast for the next mile, and then you can slow down a little bit. Or promise yourself a reward if you hang in there – an extra day of rest, a celebratory drink, or a huge slice of chocolate cake. Lie through your teeth if you have to: “Lauren, if you finish this race strong, you will never ever have to run another step again. I promise.” Whatever keeps you motivated.
10.) You Have to Want It.
A good reminder for when those last miles of the marathon have me cursing running
And finally, above all else, you have to want it. You can’t be wishy-washy about your goal; can’t think that it might be fun to PR or to win a prize. You have to throw all your energy, all your focus, behind achieving it. Because the going will get tough. The race will hurt. You will be tired. And it will be easier to give up than to keep going, keep pushing through that wall. But if you really truly want it, those things are not going to stand in the way of having a great race. And if you don’t…well, nothing else I’ve written about even matters.
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What did I miss? Anything else that helps define the art of racing?
Did you write this post from someone in particular? Someone I know? Someone who is racing – yes, racing – a 10K on Saturday morning? It hit home. Slowly, I am learning about racing. When I started running, racing was about finishing. That was the goal and it felt like a huge accomplishment each time I crossed the line. Now that I have more experience, just finishing isn’t enough. I want to race. I want to embrace the art of racing. Thankfully, I have some good friends to teach me all they know. Well said, Lauren!
Becky´s last post ..5K Fun in Foxboro
There’s a chance that I maybe did think about you once or twice while writing this…
But I’m excited to hear that you will be racing on Saturday. And I can’t wait to hear how it goes!
What a fantastic post! I am going to print his off so I can read it again and again, whenever I race!
Aw, great post, Lauren! I love a lot of these, but especially the first one. Sometimes we can be our biggest opponents! We have to be strong and just having belief in ourselves goes a long way! I also like the visualize and stay positive one. Great advice!:)
Erin @ Until You Tri´s last post ..Running Envy and Early WIAW
All great advice, Lauren! You’re right, there is definitely a difference between “running in a race” and “racing.” And at the starting line, it’s good to know which one you’re up for today! On the other hand, I’ve been in races where I think I’m just going to run for fun, and I end up feeling great and go for it…and suddenly it turns into a race for me. All 10 of these are so helpful, but especially the confidence and getting rid of the fear. I think those are probably the toughest mental obstacles runners face, and finding a way to boost your confidence in a way that works for you is really key. I think leading up to a race, having workouts that are PROOF I can run a good time are so helpful, because when I feel like I’m dying during the race I have actual evidence that I can hang on and do this. Embracing discomfort is another big one. I can’t say how many times someone says “But it just doesn’t feel good” or “I wanted to throw up”. To some extent, that’s what racing is supposed to feel like. #6 is not one that I’ve though about a lot (actual position during a race) but that’s a helpful thing to keep in mind. Hehe I also love the bargaining with yourself thing – sometimes I tell myself the most ridiculous things during a race!
Corey @ the runners cookie´s last post ..Things my Dad taught me
That’s very true! I’ve definitely had those days…and weirdly enough, sometimes those are the races when I do the best. And I think the other point with #6 is that I seem to have the opposite problem way too much. For whatever reason, there are a lot of times during races that I find myself running alone – with the pack ahead of me seeming too fast and the one behind seeming too slow. I don’t always push myself as hard when I’m running alone as I do when there are other people around me, pulling me along. So I need to get better about catching up.
My first half ironman is next week, I realized I need some help knocking the bad thoughts back, especially while I am swimming. I was in a good groove today while I was swimming let’s hope I can bet back there next weekend!
On another note, I totally agree about racing and running. From the beginning I knew that not every race would get me a PR but in one way or another each race helps us move forward on our journey
Great post!
Something I do when I’m racing is find someone who is faster me than and focus on keeping up with them during the race. I started doing this subconsiously during my first race and realized how helpful it was. I really get energized by other people and I know that I CAN run faster/smarter and pinpointing one (or even a few people) really helps! Sometimes I will go up to them after the race and thank them. They probably think it’s weird, but I never want inspiration to go unnoticed.
Michelle @ Crazyr*Running*Post´s last post ..Confessions Wednesday- Sometimes…
LOL – I just realized I messed up the title in my last reply. Is this week over yet???
Michelle @ Crazyr*Running*Legs´s last post ..Confessions Wednesday- Sometimes…
Wow, I am in love with this post. There is so much good stuff in here. I am not a “racing” novice but I am most definitely a distance “novice,” even though I have run 3 marathons. When people say “Wow, Liz, you’re getting faster.” I want to say, no I was fast and now I’m adding distance. I miss track more than you’ll ever know but we aren’t racing on the track anymore so I need to use this advice to my advantage. Especially all that jazz about believing in yourself, digging deep and doing what works for you. In track, I used to always go out at the gun, meaning I went to the front from the start. Thats how I always learned to run races and now I’m trying to use that in the 5k race. Attack the race, which obviously means different things to different people. For me, its going out faster than the rest of my mile splits. My friend Adrienne is convinced that if I went out at 7:30 on Saturday instead of 7:20, I would have had more left in the tank but I believe otherwise. It’s how I run!
I’m with you on just going out there and competing especially in races under the half marathon. I guess I feel differently about the half and marathon distance because I do feel like SO much can happen over 13 or 26.2 miles…
Okay I’m rambling, but my point is Lauren is I love this post. You’ve become such an inspiration to me and I hope to continue PRing together : )
Lizzy @ Food to Run For´s last post ..First Love
Knowing that you’ll feel uncomfortable during a race is good to know so that you’ll expect it and will just keep on pushing. Great post!
Tina@GottaRunNow´s last post ..21 Mile Run
LOVE this. especially 3,4,5. well, really all of them
i think this post will give “permission” to many who feel they need it to embrace these things. visualizing and staying positive is really the mental game of running. whether you are running with a pack or a team or not, you are the only cheerleader who can get you through. that’s pretty powerful. thanks for the great post!
I agree! You have to be your own best cheerleader when you’re racing. It’s the only thing that’ll help you push through the discomfort.
I love this, Lauren. And I would completely argue that you are an expert in racing. More so than anyone else I know. I happen to be related to someone who wins races basically by dumb luck and raw talent. You’re definitely the expert!
All of these are so true. I often grapple with sticking with the training plan BUT being flexible when I need to. And self-doubt is my biggest enemy. I can never get out of my own head.
I’m bookmarking this post. I hope to run more races in the next few months but I definitely won’t “race” until next year. I can’t wait to read all of these helpful tips again when I’m ready
Well, I wouldn’t complain if I had just a little more raw talent and dumb luck…
But thank you!
And I can’t wait to race again with you soon!
This is really well said.
I typically have a pre-race freak out where I decide I’m “just gonna jog it.” Guess I don’t do so well with #1! I definitely bargain and repeat phrases or words to myself.
I know I’ve run a good race if I feel like I’m going to throw up at the end or I actually do. Its worth those extra few seconds.
Timely post as I’m racing the mini 10K this weekend. I’m not so sure how its gonna go — only been social running since my marathon May 1 and took 2 weeks off at that. I don’t know if I remember how to run “fast” at all!
Meggie´s last post ..Thumbs Up- Everybody!
Good luck with the Mini 10K this weekend!! Running fast will come back to you! A lot of times it seems like as soon as you get to the starting line of a race, adrenaline kicks in and your body starts going on autopilot. Hopefully all your social running these past few weeks just means you’re extra rested
And I agree with what you said about throwing up. As embarrassing as it can be in the moment, any time you lose some sort of bodily fluid during/after a race because of how hard you’re pushing, you can be pretty confident that you gave it your all!
Lauren, I love this post! Especially #s 1, 2, and 10. I like #5 too and tried it for my last marathon (had 3:45 as my wallpaper of my phone). I didn’t get my 3:45 that day but that’s OK since I learned a lot!
How do you always have the best posts and advice?!? I love this. Thank you. perfect timing. I am going to use this for Saturday
thanks
Stephanie´s last post ..To Run like a Squirrel Or a squirrel run
ahhh, great post, Lauren! I needed to read this before my 10K tomorrow, which I’m experiencing some serious self doubt about. I’m going to print this out when I get to work and read it again. Thanks for such a great, thoughtful post
Kelly´s last post ..The Week & MyPlate