Relaxation is
the key to entering the effortless zone, and stress is the deadbolt that locks
you out. When you're stressed, your muscles tighten and your mind muddles.
That's why work, relationship woes and other problems should be left at your
doorstep. If these thoughts come meandering back into your head later in the
run, fine. Initially, though, try to flush them out. "Stress can increase
fatigue and muscle tension," says Jeffrey Martin, Ph.D. "You don't breathe as
deeply when you're stressed, which increases the effort of running." The Wayne
State University (Mich.) sports psychology professor and former World Cup
marathoner adds that athletes under stress, according to studies, get sick and
injured at a higher rate than lower-stressed athletes.It may not be possible to
run away from a "major stressor" such as a job change or divorce, but you can
make your runs a mental escape from lesser irritants such as arguments, traffic
jams and computer malfunctions. Inadequate sleep can also elevate stress levels,
so try to get your nightly seven to eight hours.
Don't expect so
much
Burdening your
runs with outside stresses is bad enough, but it's even worse to stress about
your running. Goals are great, but too rigid expectations can sour your
enthusiasm and prevent you from entering the effortless zone.Don't expect to
break 50 minutes, for example, on a particular training run or in a 10-K race.
Your on-the-run anxiety about doing it will actually reduce the odds that it'll
happen. Instead, settle on a broader goal, such as finishing somewhere between
48 and 52 minutes. You'll be more likely to succeed. And even if you fall
outside the range, adopt the attitude that you gave it your best effort. That's
all you can do. Says Martin: "Setting a narrow goal is like painting yourself
into a corner, because so many factors affect performance: pacing, weather,
course difficulty, stress and so on. Sometimes you just have a bad day. You need
to acknowledge that you won't always run fast, race well, or improve your time."
