Hitting the wall… and finishing

How to punch through that final barrier when the end is nigh

Never surrender

Marathon runners dread “the wall”, a point when glycogen stores are nearly drained and runners are overwhelmed by fatigue and the desire to slow down, walk, or quit. A new paper by the University of Florida has catalogued coping mechanisms, which could be used in any endurance event when your will is breaking, says study author Dr Matthew Buman.

If you’re thinking: “I’m out of gas and have to stop…”

try dissociative thinking: distract yourself from the task at hand. Count backwards from 100, sing a song, pray, or focus on the spectators. “But distraction can fail because it’s a lot of mental work to block the pain,” says Buman.

try mental reframing: this means changing your outlook. Don’t think, “So much effort, and still six miles to go!” think, “I’ve completed 20 miles, only six to go!” If the wall wrecks your chances of hitting a goal time, don’t quit – set a new, realistic goal. Buman says some runners have success repeating a positive mantra, or visualising finishing strong.

try managing emotions: anxiety, shame, frustration and depression are common upon hitting the wall. Runners cope with this by ignoring pace, relaxing and enjoying non-competitive aspects of the race. For some, a partner or group helped meet the emotional challenges. Telling a partner how they were feeling, Buman says “helped them process or mentally reframe the race, and keep going with a positive attitude”.

Source: Journal of Applied Sport Psychology

From http://www.menshealth.co.uk

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Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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