The Mental Game of Running: Why Effort Beats Pace
The 90% Mental Reality
While physical training matters, your mindset ultimately determines running success. When performance plateaus, the solution often lies in adjusting your mental approach rather than pushing harder.
The Effort Scale Solution
Ditch your GPS watch and try this revolutionary approach:
- 1-2/10: Barely moving (recovery jogs)
- 3/10: Easy conversational pace (most training)
- 5/10: Steady effort (slightly labored breathing)
- 7/10: Race-start effort (sustainable for 1-4 miles)
- 9-10/10: All-out race finish
Real-World Application
My recent training week using the effort scale:
- Recovery Runs (3 days): 3/10 effort
- Long Run: 3-4/10 building to 5/10
- Speed Workout: 6-8/10 efforts
- Tempo Workout: 5-7/10 progressions
Why It Works
- Eliminates pace anxiety
- Prevents overtraining
- Builds body awareness
- Boosts race-day confidence
Making the Switch
Transition tips:
- Hide your watch face or use time-based workouts
- Focus on breathing and perceived exertion
- Review data post-run only
- Be patient through the 2-week adjustment period
The Mental Payoff
By training this way, you’ll develop unshakable confidence knowing you’re preparing optimally. When race day comes, you’ll surprise yourself with what your properly-trained body can achieve.
Source: tinamuir.com
#effortbasedtraining #runningmindset #trainbyfeel #runningtips
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