Changes

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.]]

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.]]

Runners World magazine indicates concerning self-talk:

Runners World magazine indicates concerning self-talk:

{{Cquote|Most runners have experienced race-day jitters. You spend months training, building confidence and fitness, and then as you get closer to the race—boom, the excited butterflies have turned into crippling competition anxiety.

{{Cquote|Most runners have experienced race-day jitters. You spend months training, building [[self-confidence]] and fitness, and then as you get closer to the race—boom, the excited butterflies have turned into crippling competition anxiety.

It’s completely normal, says sports psychologist Stephen Gonzalez, Ph.D., assistant athletics director for leadership and mental performance at Dartmouth College. Your natural fight-or-flight instincts kick in when you’re anticipating the start.

It’s completely normal, says sports psychologist Stephen Gonzalez, Ph.D., assistant athletics director for leadership and mental performance at Dartmouth College. Your natural fight-or-flight instincts kick in when you’re anticipating the start.

...Firstly, Gonzalez says to pay attention to how you talk to yourself before a race. He poses an example: Maybe you look around on the starting line and notice there are many fast runners around you. Then you start to wonder if you could keep up with their pace. That evolves into fear that you won’t be able to stay with them when you’re out on the course.

...Firstly, Gonzalez says to pay attention to how you talk to yourself before a race. He poses an example: Maybe you look around on the starting line and notice there are many fast runners around you. Then you start to wonder if you could keep up with their pace. That evolves into fear that you won’t be able to stay with them when you’re out on the course.

Those are ineffective thoughts, meaning they don’t help you perform. Gonzalez recommends actively turning them into effective thoughts. For example, instead of focusing on others, remind yourself about your training and what you’re capable of accomplishing. Think back on all the runs, workouts, and efforts you put into this training cycle, and let that boost your confidence, knowing you made it this far and the race is a celebration of what you’ve already done.

Those are ineffective thoughts, meaning they don’t help you perform. Gonzalez recommends actively turning them into effective thoughts. For example, instead of focusing on others, remind yourself about your training and what you’re capable of accomplishing. Think back on all the runs, workouts, and efforts you put into this training cycle, and let that boost your self-confidence, knowing you made it this far and the race is a celebration of what you’ve already done.

He warns not to simplify self-talk as positive or negative: “You can have a negative thought that’s productive. I’ve been in races where I've fallen off the back and said to myself, get your head out of your butt and get up there… Was it positive? No, but it served me in a way that was facilitative.”<ref>[https://www.runnersworld.com/training/a20786005/three-ways-to-calm-race-day-nerves/ How to Deal With Competition Anxiety], Runners World</ref>}}

He warns not to simplify self-talk as positive or negative: “You can have a negative thought that’s productive. I’ve been in races where I've fallen off the back and said to myself, get your head out of your butt and get up there… Was it positive? No, but it served me in a way that was facilitative.”<ref>[https://www.runnersworld.com/training/a20786005/three-ways-to-calm-race-day-nerves/ How to Deal With Competition Anxiety], Runners World</ref>}}

=== Positive affirmations ===

=== Positive affirmations ===

''See also:'' [[Positive affirmations]] and [[Motivation]] and [[Self-motivation]] and Confidence and [[Self-efficacy]] and [[Courage]] and [[Self-management]] and [[Achievement orientation]]

''See also:'' [[Positive affirmations]] and [[Motivation]] and [[Self-motivation]] and [[Self-Confidence]] and [[Self-efficacy]] and [[Courage]] and [[Self-management]] and [[Achievement orientation]]

"Positive affirmations are phrases or words that people say to themselves to replace negative thoughts with positive ones. They can help people feel more [[Motivation|motivated]], confident, and encourage positive changes in their lives."<ref>[https://www.google.com/search?q=what+are+positive+affirmations&oq=what+are+positive+&gs_lcrp=EgZjaHJvbWUqDQgAEAAYkQIYgAQYigUyDQgAEAAYkQIYgAQYigUyBggBEEUYOTIHCAIQABiABDIHCAMQABiABDINCAQQABiRAhiABBiKBTIMCAUQABgUGIcCGIAEMgYIBhBFGDwyBggHEC4YQNIBCDM3MTBqMGoxqAIAsAIA&sourceid=chrome&ie=UTF-8 What are positive affirmations?]</ref>

"Positive affirmations are phrases or words that people say to themselves to replace negative thoughts with positive ones. They can help people feel more [[Motivation|motivated]], confident, and encourage positive changes in their lives."<ref>[https://www.google.com/search?q=what+are+positive+affirmations&oq=what+are+positive+&gs_lcrp=EgZjaHJvbWUqDQgAEAAYkQIYgAQYigUyDQgAEAAYkQIYgAQYigUyBggBEEUYOTIHCAIQABiABDIHCAMQABiABDINCAQQABiRAhiABBiKBTIMCAUQABgUGIcCGIAEMgYIBhBFGDwyBggHEC4YQNIBCDM3MTBqMGoxqAIAsAIA&sourceid=chrome&ie=UTF-8 What are positive affirmations?]</ref>