4 Ways To Make Long-distance Running Easy
Nov 28, 2022
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If you're training for a marathon, triathlon, or any other long-distance event, running training is an important part of physical performance, especially. But accumulating those miles isn't always easy. Luckily, researchers have discovered a well-known technique called cognitive reappraisal, which may help increase your mental endurance and make long runs easier.
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A recent study published in the journal Motivation and Emotion recruited 24 runners between the ages of 18 and 33. They run regularly, running 9 miles or more at least once a week. Every 30 minutes before, during and after the run, the subjects felt their effort decreased, even though they maintained their average speed and heart rate. How is this done? "Cognitive reassessment is really a two-part intellectual exercise," says Irene Olivo, PhD, MPH. "Reappraisal is examining your thoughts as you run and learning how to change them. The other part is called leaving the center. You see your thoughts and feelings as an outsider." Get ready to say goodbye to the treadmill of running, and use these expert tips to give your training a mental edge.
1.Pay attention to what you're thinking.
Oliver says, "Ask yourself if your idea of running makes things easier or harder." If the answer is the latter, pause for a moment and think about the negative traps you've fallen into. You may be inclined to compare yourself to other runners, feel like you're not "slow" compared to Dubb's own pace or just listen and magnify any discomfort. You think it has become harmful in some way (this one will leave bubbles when I rub my shoe!). . Once you have identified the areas where you have negative thoughts, you have a solid starting point for change.
2. Detach yourself from negative thoughts
"When you can step back from a situation and observe your thoughts like an object, you can create psychological distance," Oliver says. Put yourself in the shoes of a journalist. If your legs hurt when you run, or you start to feel mentally tired, don't ignore it. Instead, you should report from inside, as if you were doing a news network. Acknowledge that they are hurt or that you are bored and explain why. This separation makes you feel in control of your thoughts. What's more, you can make positive choices to change them, not just passive ones. It may feel silly the first time you try it, but the more spread out you run, the easier it gets.
3. Combine the two technologies
Now that you are aware of your negative thoughts and know that you must overcome them, it is time to put these learned behaviors into practice. "Observe your negative thoughts and choose to change them," oliver says. That's not to say your running playlist will drown out negative thoughts. Instead, change your focus positively. Using cognitive reappraisal, thoughts like "This run is terrible, I feel too slow" can become "this run is too difficult, but if I keep running, my endurance will improve and I will run faster."
4. Know everything
It's important to focus on the running process, not just the thoughts in your head. If you can fully present, olivo says, account for all the sensations -- the feel of your feet on the ground, the smells in your path, the brightness of the sun and the sounds of flow -- as if you were trapped in a completely different operation of your own brain, focusing on your thoughts.
By the way,you can also pay attention to the steps you run.There BP doctor watch can accurately count your steps.