iRun iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun iRun to eat – Maureen Tritscher, Alberta

iRun iRun because iEat – Sherry Maligaspe, British Columbia

iRun because it makes me whole – Denis Ladouceur, Quebec

iRun therefore I am – Duncan Walsh, Nottingham, UK

iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario

iRun for the cool t-shirts! – Pina Bevilacqua, Ontario

iRun iRun slowly! – Jason Hoffman, Manitoba

iRun iRun because it's cheaper than therapy – Leah Boulter, Alberta

iRun because I can�t dance – Mario Javier, Ontario

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun iRun because it sure beats the bus – Robin Robbins, Alberta

iRun iRun to feel great – Kathryn Rachar, Saskatchewan

iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB

iRun because it�s fun when it�s done – Sue Matte, Ontario

iRun for me – Kiza Francis, Ottawa,ON

iRun because iEat – Sherry Maligaspe, British Columbia

iRun iRun because I like to be healthy – Melanie Oickle, New Brunswick

iRun iRun to kickstart my day – Sharon Strueby, Saskatchewan

iRun iRun because walking is too slow – Barry Knapp, Ontario

iRun because I love the solitude – Janene Tailleur, British Columbia

iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON

iRun because my heart tells me to – William Martin, Manitoba

iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun iRun because i love to – Mirella Petriello, Ontario

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON

iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia

iRun iRun because it's a great stress release – Brooke McKenzie, Yukon

iRun iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia

iRun see where my feet will take me today – Megan Dolinskas, New York

iRun because it makes me feel powerful – Carlene Paquette, Carp, ON

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo, Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts, Ontario

iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia

iRun to prove to them that iCan – Catherine Smith, Manitoba

iRun for the challenge to go faster and farther – Steven Matejka, Alberta

iRun because it�s like flying, only lower – Glenn Johnson, Ontario

iRun because it�s cheaper than therapy – Leah Boulter, Alberta

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario

iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB

iRun iRun to challenge my mind, body and soul – Sonia Mendes, Ontario

iRun for overall wellbeing – Trish McCourt, Halifax, NS

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail, Ontario

iRun because it’s in me – Michael Foley, Stittsville, ON

iRun for health, iRun for life – Pat Cheung, British Columbia

iRun because the wall is meant to be broken – Jonathan Bird, Ontario

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON

iRun to my happy place and some days it�s very – Doreen May, Alberta

iRun because food tastes better afterwards – Patrick Houston, Alberta

iRun slowly! – Jason Hoffman, Manitoba

iRun because not everyone can – Olivia Harvey, New Brunswick

iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC

iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk, Calgary, AB

iRun because running is like breathing to – Stephanie McEvoy, Ontario

iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario

iRun because it gets my husband out there – Tricia LaLonde, Alberta

iRun to inspire my kids to try – Glen Johnston, Nunavut

iRun iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan

iRun because I live – Georges Schneller, Laval, QC

iRun because it�s a great way to see the world – Sherry Mahoney, British Columbia

iRun iRun to inspire my children! – Wendy Bowen, Manitoba

iRun because I get foot rubs afterward – Kate Howerton, British Columbia

iRun because I want to live to be 100! – Colette DeJean, Ontario

iRun because it gives my day a boost of energy – Sara Campbell, Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey, Ontario

iRun iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun iRun because it's better than almost everything else – Nathan Carey, Ontario

iRun iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick

iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott, Qu�bec

iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON

iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun whenever I feel the need to escape – Iona Hillis, Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent, Qu�bec

iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan

iRun because otherwise I�m grumpy – Alexandre Charest, Quebec

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie, St-Antoine, NB

iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun iRun for the individual pursuit – Robert Pelletier, New Brunswick

iRun iRun for me! – Judi Wearing, Saskatchewan

iRun iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario

iRun because it has saved my life – John Marshall, Alberta

iRun iRun to challenge my perceived limitations – Cassandra Williams, Ontario

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON

iRun because somebody once told me I couldn�t – Heidi Abbey-Der, Saskatchewan

iRun because it makes me feel powerful – Sarah Kallaghan, Alberta

iRun but not enough – Michael Shaw, New Westminister, BC

iRun iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun because there is no finish line – Claire Kilgour, Ontario

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario

iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON

iRun so I don�t say never ever again – Linda Klaric, Manitoba

iRun iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun away from the negative and towards the positive – Teri Lepard, Alberta

iRun because iLoves my man – Beverly Huang, Alberta

iRun so I can eat ice cream – Sandy Bolan, Ontario

iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC

iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON

iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON

iRun to someday win the race – Lindy Dunlop, Yukon

iRun to prove to myself I can – Lesley McGougan, Brampton, ON

iRun iRun away from the abyss – Charlene Thomas, Ontario

iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB

iRun iRun to satisfy the irresistible urge – Tim Nixon, British Columbia

iRun iRun to correct years of sedentary living! – Mike Scott, Ontario

Cover photo from the current issue of iRun Magazine

Photo of Mark Sutcliffe's new book - Why I Run

Back to Table of Contents

Speedwork Simplified

How To Build a Speedwork Routine

On Your Mark... Get Set: WAIT !

Hop To It: Speedwork tips and training sessions from Cassie Hawrysh.

What are Mochs?:

Mental Conditioning Training the muscle between your ears

Race day is fast approaching and you've done your homework. You've put in the miles and training, plus you've been meticulously watching your nutritional intake.

But have you done the mental preparation necessary to ensure your best performance?

Research shows that a change in an athlete's mental state, consciously or unconsciously, results in a change in their physical state. So, as you get better as an athlete, it becomes harder and harder to improve your performance on physical talent alone and success becomes increasingly dependent on mental toughness.

But where do you begin when it comes to mental conditioning? First of all, think of it as an essential element to your overall regime; as you begin your physical training and preparation, you should also be starting your mental training. Here are some strategies and tips that will help you to build your confidence and mental strength:

The Build-up: Weeks before the Race

Have a strong mental game plan. Remember that how you practise is how you will race, so arrive at every training session with a positive outlook and attitude. Being positive in practise will allow you to relax and perform better, which in the long run will result in physical improvement. You alone decide your mood; when you arrive to train make the choice to be positive and optimistic.
Monitor your self-talk. What we say to ourselves and the little conversations we have with ourselves become self-fulfilling prophecies. So instead of thinking "my legs feel like lead going up this hill," try saying something like "my legs are strong and powerful."
Use affirmations to drive your self-talk and success. These affirmations must be honest and positive. A great example is, "I have done all the work to be successful" versus "I am the best runner here today."
Have frequent, mental rehearsals of your race. Close your eyes and imagine your best performance ever. Think about what you are wearing, what the weather is like and how you are feeling. Imagine your posture, your breathing and see yourself finishing strong and happy.

Cruch Time: One Week before the Race
This is the most crucial time for mental preparation. At this point, the physical training, the nutrition and the race plan is done. Many coaches consider the actual race to be 90 per cent mental effort and 10 per cent physical effort.

Review your training. When you reflect on all the training and work you have done, it will stir up confidence and settle nerves. Always visualize success and continue doing your mental rehearsals every day.
If possible, drive the course.
If you are not able to do this, try and speak to people who have run the course before.
Visualize yourself running the course with ease and strength. Imagine all the people, feel the excitement and tension, hear the gun go off and then focus on breathing deeply and notice how this calms you down. See yourself in control, on pace and feeling strong. Think about how you want to feel. Many runners think that they need to be all pumped up just before a race, but this can be exhausting. The more relaxed you feel, the better you will perform.
Do what works for you

The day before the race, do what has worked for you in the past in terms of mental preparation. Some people like to relax with friends, some like quiet time. Others may find music very motivating, or watching inspiring movies like Chariots of Fire.

Ask yourself, "Why am I doing this?" Know your true reason for participating in this race, as this is something you will draw on if the going gets tough.

On Your Mark: Race day has arrived

Rehearse your race during warm-up. Imagine yourself running smoothly, feeling strong and crossing the finish line.
Focus on what you can control. During the race, focus on your pace, your breathing and your stride. This will help keep you relaxed and focused. Focusing on negative aspects - the wind, for example - will not help in any positive way.
Remember you are not alone. There are thousands of other runners out there going through the same things you are.
Do your best. Regardless of what happens, commit to compete at your best on that given day. Anything can happen, but know that whatever it is, you will do your best under the circumstances.
Connect to the cause. Finally, remember why you are doing this and feel the connection to that cause, whatever it may be, and use this to push you forward.

What we learn and experience in sports overflows into our lives in general. So the more conscious we become of our thoughts and self-talk in sports, the more we'll do it in our daily lives. That gives us a life-skill of mental toughness that will elevate us in every aspect of our lives.

Lauren Jawno works with all levels of athletes, helping them overcome life's biggest challenges and achieve total health through fitness, nutrition and personal coaching. Lauren is a Registered Personal Trainer, a Nutritionist and Professional Speaker. She runs a thriving Toronto-based practice.

iRun for the physical and mental challenge, and for the strength it gives me.