Mental Training for Runners

by Jeff Galloway

Overview

I don't have time to run. The run will hurt or make me tired. I am too busy to run today. If you're always looking for any excuse to not go running, or put off starting a running regime, this book is for you!

Athletes and people who just want to stay fit and exercise need to train their mind just as much as the body! It's easy to find excuses and stay at home, but with Jeff Galloway's mental training strategies you will find yourself staying motivated and setting and reaching new goals in no time.

In Mental Training for Runners you will find many useful tips on how to deal with stress. Jeff Galloway describes typical everyday situations and how to go out and run even if your brain is making up excuses. Jeff explains drills to help you rehearse a good response to those excuses so that over time you will change your habits; he presents training tools that will lower your stress and help you learn to set realistic goals.

There is a section on better technique that will help you run better and achieve your next goal. Mental Training for Runners will put you on the path to a positive mental environment and will turn your mind, body, and spirit into a powerful team and tool. After reading and learning from this book, there will only ever be one answer to any challenge: I can do it!

Product Details

ISBN-13:	9781782550839
Publisher:	Meyer & Meyer Sport
Publication date:	04/01/2016
Pages:	200
Product dimensions:	6.30(w) x 9.40(h) x 0.70(d)

About the Author

Jeff Galloway was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the inventor of the run-walk-run method and is a Runners' World columnist, as well as an inspirational speaker for more than 200 running and fitness sessions each year. Jeff is a race director, race competitor, and an official Run Disney trainer. He has worked with over many thousands of average people in training for specific goals. Galloway's injury-free marathon training program led him to develop group training programs in 1978. Galloway is the designer of the walk-run, low mileage marathon training program with an over 98% success rate.

Table of Contents

1 How to Stay Motivated 16

2 How Running Changes Your Brain (For the Better) 20

3 The Mind-Body Connection 22

4 Stress Activates the Monkey Brain 26

4.1 Understanding the Sources of Stress and Pressure 27

4.2 Diffusing Stress and Pressure 29

4.3 Tools That Give You Control 31

4.4 The Stress of Top Performance 32

4.5 Managing Unresolved Issues 34

5 Mental Training Strategies 36

6 Your Motivation Training Plan 40

7 No More Excuses 46

8 Mental Training Programs 52

8.1 Mental Training Method 1 - Rehearsing Success 54

8.2 Mental Training Method 2 - Magic Words 56

8.3 Mental Training Method 3 - Playing Dirty Tricks on the Reflex Brain 58

9 Mantras 60

10 Situations 66

10.1 Getting Out the Door Early in the Morning 67

10.2 Getting Out the Door after Work, School, Or A Tough Day 68

10.3 Finishing a touch Workout 69

10.4 I Can Do the Next Segment 70

10.5 Finishing a Tough Race 71

10.6 Coming Back From an Injury 73

10.7 Coming Back From an Illness 75

10.8 Coming Back From an Extended Layoff 77

10.9 Coming Back After a Bad Workout or Race 79

10.10 Burning Fat 80

10.11 When A Close Running Friend Moves Away 81

10.12 Managing Tension Myositis Syndrome (TMS) 82

10.13 Reprogramming the Monkey Brain to Use Run Walk Run 83

11 It Cognitive Control Over Nutrition -Fat Burning 86

11.1 Who's In Charge: Conscious Brain or Subconscious Reflex Brain? 88

11.2 Tools That Give You Control Over Nutrition 93

12 Cognitive control Over Injuries 96

12.1 Exercises That Can Prevent and Treat Injuries 101

13 Training Tools That Manage and Lower Workout Stress 104

14 Rehearsing the Big Day the Final Countdown 108

15 Inspirational Stories 114

15.1 Billy Mills 114

15.2 Racing Cancer 117

15.3 Marathon Records After Age 80 118

15.4 Dave Wottle: Don't Give Up 118

15.5 85 Pounds Lighter-Inspired By a training Group 119

15.6 Lasse Viren-When You Get Knocked Down, Get Up 120

15.7 145 Pounds Lighter 121

15.8 Overcoming an Eating Disorder 122

16 The Magic Mile-Your Reality Check 124

16.1 Galloway's Performance Predictor 126

16.2 The Leap of Faith Coal Prediction 127

16.3 Magic Mile Time Trials-Reality Checks throughout the Season 128

16.4 Final Reality Check 129

16.5 Use A Journal! 129

17 Your Journal-Cognitive Control over Training 130

18 Smooth Running Form Reduces Pain and Stress 138

19 The Drills 148

19.1 Cadence Drill for Faster Turnover 148

19.2 Acceleration-Glider Drills 149

20 Hill Training for Strength and Race Preparation 152

21 The Galloway Run Walk Run Method 156

22 Cognitive Focus on Adequate Blood Sugar = Motivation 160

23 Troubleshooting 164

23.1 Dogs 176

24 Injury Troubleshooting 178

25 Treatment Suggestions from One Runner to Another 182

26 The Clothing Thermometer 188

27 Glossary Of Mind-Body Elements 192

28 Products That Enhance Running 196

27.1 Other Galloway Books, Training Schedules, and Gifts That Keep On Giving-Even To Yourself 198

27.2 Vitamins 204

Epilogue: Credit Where Credit Is Due 205

Credits 207