One of the most useful methods of managing pain is segmentation. Before every marathon I ask all my runners to break the race down into manageable chunks. Whether it’s solving problems or swimming the channel it’s the easiest way of helping us persist during hard times. Segmentation and breaking a race down is also essential for following the process. Your brain likes things in manageable chunks. The beauty of this is after each segment (or part of the process) is you get a wave of adrenaline and confidence. Running 2x5km is much easier than running 1x10k. I used to do a lot of training around the Blackwoods in Liverpool for those familiar with the area. It’s a 1km loop within a small wooded area. When racing a 5k or 10k, before the race I’d just think to myself that it was just 5 or 10 laps of the woods. This was my way of segmenting the race down into manageable chunks. Never think about all you still have to do because your brain hates you for it. Instead think only about what the next few minutes hold. The marathon is no longer 42k; it’s 4x10km plus 2km of celebrating that it’s almost over!
Before a hard training session or race take a 5-minute suffer pledge. Sit or lie quietly with your eyes closed and think only about the pain and suffering of the up and coming race. Create the suffering in your head and immerse yourself into it. Make a mental note of what you can hear, see and smell. Pay attention to what the pain feels like. You should notice your heart rate and breathing starting to increase. Are you willing to suffer more than you ever have before? Make a personal pledge to the suffering ahead. This helps to create expectation and prepare the brain to brace itself for what lies ahead!
Next time you’re suffering experiment with counting in your head. Count to 4, 6 or 8 over and over again while pushing to the limits. Count to the rhythm of your stride to help tolerate pain by controlling your attention. Paula Radcliffe was a big believer of this during her career.
Although not familiar with this myself thumb tapping is believed to control attention and occupy working memory. Next time you’re flying up a tough hill try tapping your thumb on the side of your hand as though you are pressing the clicker on a pen. The rhythmic repetition also provides a metronomic cue for the legs and arms to keep moving. I wouldn’t recommend tapping throughout a whole race but just bring it out during a difficult section of a run.
What else do you do to manage pain during a tough session or race?
