A scientific method to create, adapt, and exceed goals for long-distance runners.
The finish line appears as you round the corner to that last 100-meter dash. After 26.1 miles of passion and persistence, the certainty of the end fills you with emotions you didn’t know you were holding in. The reality of running a marathon is the months of doubt, hard-work, burnout, and dedication that comes before it, and the race itself is just a celebration of the work that goes into it. Beyond the physical element of training for a marathon is the deeper mental strength it takes to persevere through the challenges athletes face.
Patricia Jackman, a researcher at the University of Lincoln, described the extent to which runners must know their mind and bodies to excel in a race in her latest research. Jackman’s own running journey was evident as she highlighted the pressures associated with running. She said, “There’s a sentiment that we [runners] don’t succumb to pain, emotionally or physically.”
This stigma has promoted unhealthy exercise habits that inhibit our performance in the long run. Jackman explained, “The elite athletes were good at being able to notice the subtle difference of being over the red line and just on it.” A fundamental element to success in running is a full understanding and acceptance of your body’s abilities. While practice and experience can reveal your red line, implementation of a self-regulatory technique, mental contrasting with implementation intentions, can help you achieve this off the track.
Mental contrasting with implementation intentions (MCII) is comprised of two components that interact to form an internal response to challenges that arise in training or a race. The first component is mental contrasting, and it utilizes fantasy realization theory. This suggests a person that can visualize goal attainment is more likely to put in the work it requires by contrasting their current position to their goal position.
The second component, implementation intentions, requires the formation of an action-based plan to realistically achieve one’s goals. This includes a base plan and strategies to cope with challenges or obstacles along the way. Goals are typically separated by those that we set and those that we strive toward. Goal striving is necessary for success and this is done by planning ahead. Jackman explained, “The act of setting a goal is a little bit like the start of the process. The act of striving toward that is when we start to take action toward that particular goal.”
Combining these strategies can have a positive influence on goal attainment. MCII can not only help athletes start the process toward achieving their goals, but it can help them in the face of difficulty. Because each individual athlete encounters different challenges, MCII will look different on a case-by-case basis but ultimately, result in an action crisis. This situation is characterized by an athletes’ conflict to persist through an obstacle or form a new, realistic goal.
Goal persistence is a calculated decision to push through difficulties (implementation intention) that arise such as unpleasant bodily sensations or pacing errors because the runner has high expectations for success despite the setbacks (mental contrasting). It is more common in shorter races because the challenges and goals for these distances are easier to predict.
Goal disengagement and re-engagement is the acceptance that the current reality is not sustainable and the implementation of a new goal that supports a successful outcome. If runners were to continue to indulge in unsustainable efforts, they may suffer larger negative consequences than goal disengagement. This may be more typical in long-distance events because the margin of error for goal and action crises prediction is larger due to the increased time frame.
MCII is not just for elite athletes looking to break records or win races. New runners can take advantage of this strategy to build consistency and work toward their goals too. “Inevitably, there are going to be some obstacles,” Jackman explained, “Ask yourself: how am I going to handle that? If we have a plan in place for that, it helps us be able to cope and respond more effectively when that does arise.”
The “WOOP” framework (Wish, Outcome, Obstacle, Plan) provides a set of steps that can help runners weave MCII into their training. By wishing for a goal, envisioning the outcome, identifying obstacles, and creating “if-then” plans, runners can prepare for difficulties and smash their next race.
Jackman stresses the importance of goal shifting because goal persistence can lead to early burnout, resulting in a worse race result. She said, “Society tells us that we need to think positively, but actually that’s not necessarily all that helpful for us. If we’re prepared for things that can go wrong, that seems like a pretty good place to be in.”
It is important to note that the results of this study are limited to runners successful in their goal attainment, observing the strategies that only lead to success. However, it does not consider athletes who did not achieve their goals, so MCII could potentially have negative effects too. Additionally, the research was conducted on elite athletes who can prioritize exercise and their relationship thereof. New runners may not have access to the time or resources required to adopt MCII, so it is essential to understand your goals in the context of your livelihood before intervening with your current practice.
Mental contrasting with implementation intentions is a great strategy that is evidently successful for many athletes. Mindfulness is important to keep a healthy, ongoing relationship with any sport, and this is especially true for sports as individualistic as running. Finding your “why” is just as important as finding a good pair of shoes, so remember your goals and prepare for the challenges that come with them.
Sources
Jackman, P. C., Whitehead, A. E., Swann, C., & Brick, N. E. (2024). Self-regulatory processes in goal striving during excellent distance-running performances: A qualitative study. Psychology of Sport and Exercise, 70, 102516. https://doi.org/10.1016/j.psychsport.2023.102516
Brainstorm, R. (2023, October 26). 3 tips to beat the psychological challenges of running a marathon. RTE.ie. https://www.rte.ie/brainstorm/2023/1024/1412661-marathon-running-psychological-challenges-tips/
