There is time for easy running and there is time to put the pedal to the metal (…for a medal). With that push can come pain, panic, and overwhelm.
Sometimes pain and panic are signs that you need to slow down and/or seek medical help, but during a healthy race it’s just your body screaming out for less discomfort and more Netflix.
When it’s the latter you need to distract or quiet yourself. These 5 calming tactics will unwrap your mind from the ever looming “I can’t handle this” and propel you to the finish line.
5 Calming Tactics for Tough Runs
1. Ground yourself
My thoughts can get so far away from me that I’m no longer present in the race, but somewhere else. When that happens, I ground myself with the 5 to 1 counting technique.
I look around and visually explore 5 things I can see. It might be pine trees, sandy pea gravel, or the t-shirt running in front of me.
I observe 4 things I can touch. What do my feet in my shoes feel like? What does the ground feel like underneath that? The wind? My clothes?
I discover 3 things I hear, 2 things I smell, and 1 thing I taste.
And with those 5, I’m back at the race.
2. Distract yourself
Instead of running to the finish line, run to the next tree, the next turn. Instead of thinking of all that’s left to cover, break it up into different legs, matching them to familiar distances in your routine runs.
Don’t focus on what is hurting (like that blister on your foot) and instead focus on what is not hurting. Get away from your feet, legs, and lungs. Think about your arms (focus on their swing), hands, ears, or nose.
3. Change yourself
Our running form falls apart when we start hurting.
Take a moment to shake out your arms and shoulders which might be pulling in, exhale loudly and forcefully, straighten your back and lean forward, try a smile.
Look like a strong runner and your mind will be convinced. Read more in Managing Race Day Stress.
4. Encourage yourself
Before a hard run, pick a mantra or two. Your mantra should remind you of your strength and your plan.
When I ran my first marathon, the course actually ran by my house. My mantra was “Mile 22 may be your home, but it’s not your finish” and suddenly the race was broken down into two portions. I could focus on getting to mile 22 and then to the finish line.
“I eat hills for breakfast”
“My pace. My race.”
5. Remind yourself
Remind yourself why you’re out there and why you trained for it.
You knew the run was going to be hard, but you trusted yourself. You trusted you would show up, push through, and get it done.
So be there. Get it done.
A federal judge has ordered the release of 5-year-old Liam Conejo Ramos and his father from the South Texas Family Residential Center in Dilley, Texas, according to a ruling obtained by CNN.
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Liam and his father, Adrian, were taken by immigration agents from his snowy suburban Minneapolis driveway and sent 1,300 miles to a Texas detention facility designed to detain families. They have been detained for more than a week.
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The order specifies the preschooler and his father be released “as soon as practicable” and no later than Tuesday as their immigration case proceeds through the court system. The ruling, shared with CNN by the judge’s courtroom deputy, was first reported by the San Antonio Express-News.
“We are now working closely with our clients and their family to ensure a safe and timely reunion,” the family’s lawyers said in a Saturday statement. “We are pleased that the family will now be able to focus on being together and finding some peace after this traumatic ordeal.”
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Immigrants seeking asylum walk at the ICE South Texas Family Residential Center on Aug. 23, 2019, in Dilley, Texas.
READ: District judge’s scathing opinion ordering release of 5-year-old Liam Ramos and father
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In a scathing opinion, which at times read more like a civics lesson, US District Judge Fred Biery admonished “the government’s ignorance of an American historical document called the Declaration of Independence” and quoted Thomas Jefferson’s grievances against “a would-be authoritarian king,” saying today people “are hearing echos of that history.”
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Liam’s detention – and the striking photo of an agent clutching the boy’s Spider-Man backpack as he stared from under a cartoon bunny hat – fed mounting outrage over the Trump administration’s massive immigration crackdown in Minneapolis and renewed the question: What happens to children when their parents are abruptly taken by ICE?
In another diversion from the norms of judicial writing, the judge included the now famous image of Liam at the end of his opinion, under his signature, along with references to the Bible passages Matthew 19:14 and John 11:35.
Liam’s case, Biery wrote, originated in “the ill-conceived and incompetently-implemented government pursuit of daily deportation quotas, apparently even if it requires traumatizing children.”
“Observing human behavior confirms that for some among us, the perfidious lust for unbridled power and the imposition of cruelty in its quest know no bounds and are bereft of human decency,” wrote the judge. “And the rule of law be damned.”
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