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Mental Toughness for RunnersApril 12th, 2010
Monday, April 12th, 7:30
Rm. 210, LB gym, UNB
Mental Toughness- A skill based approach
Ryan's talk will foucs on mental toughness with a particular focus on psychological
skill development (countering negative thoughts, affirmation statements, dealing with
anxiety / nervousness). The presentation will be high paced, informative, and
entertaining. Handouts and take home exercises will be provided.
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PRESENTATION SUMMARY: Mental Toughness - Attitude
*A mentally tough attitude is enhanced by preparation. The more time we invest in our
sport, the more work we do, the more confident we can be when it comes time to compete.
We are not trying to trick ourselves into feeling ready, we have worked daily to be in
exactly that position. Having the will to prepare puts us in a position to be
successful, but also enables us to gain confidence in overcoming challenges and
obstacles (it's not always easy to get that workout in). The more robust our
preparation the more steadfast our self-belief.
*Regarding Challenges. The road to success is not smooth - ever. There are varying
degrees of conflict in our training lives to be managed. When we set goals, attempt to
do things we've never done before (run a new PB), it is no easy feat. We need to be
prepared to overcome these challenges. The more time we spend staring at and focusing
on the obstacle the slower our progress becomes and the more daunting the obstacle
seems. No challenge or obstacle (time conflict, injury, personal stress, disappointing
result) is too big if our response is greater. Move beyond the obstacle to the
solution.
*Every situation we are put in is up for interpretation. It makes sense that negative
situations often throw us toward a negative perspective, thought pattern, and mood.
Mental toughness is about being able to stay motivated and focused in the face of
negative situations or events (a stitch at the halfway point, an injury 6 weeks before
the race, trying to stay with a person trying to pass you late in a race, running
through pain, getting nervous when seeing a certain competitor, etc.). For every
situation there is a negative and a positive interpretation. The more positive we are
- the more likely we are to be successful. Being positive doesn't make the competitor
trip, or the pain go away; instetad it grounds you in focused and motivational thoughts
- causing your performance to increase.
*Acknowledge your negative thinking patterns and the situations in which they arise.
*Anticipate these negative thoughts at upcoming workouts and races.
*Prepare your thought-stopping cue (saying your name, clapping your hands, taking a deep
breathe, etc.).
*Practice using the thought stopping technique.
*Once the negative thought is stopped, put a positive one in it's place. Prepare
relevant positive thoughts in advance.
This may seem like work, and it is. Managing your cognitions is a skill that needs to
be developed over time. It is easier to indulge in negative thinking than to be
positive - that's the essence of mental toughness - being positive, focused and
determined in the face of negative feelings (pain) and situations (getting passed).
I hope to hear about everyone's growth in mental toughness.
Cheers, Ryan
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Ryan Hamilton, BA, MSES, PhD (abd)
Ryan Hamilton is a sport psychology consultant based in Fredericton, NB. He is nearing
completion of his PhD in sport psychology at the University of New Brunswick after
completing a Master's degree in the field. Ryan has been consulting with athletes
since 2000 at the university, provincial, national and international level. Ryan has
done extensive work with a wrestling National Training Group in Fredericton, with
multiple provincial and national champion curling teams, and with both the Summer and
Winter NB Canada Games programs. His work in hockey has brought him to several
national championship competitions and exposed him to athletes at all levels. Ryan's
experience in sport has been varied as he has worked with mainstream North American
sports such as hockey and basketball and less mainstream sports such as the Canadian
National Lawn Bowling team. Ryan spent two years as a member of the UNB Varsity Reds
cross country team and was named an Academic All Canadian in 2006. Ryan is also an
active researcher in the areas of performance enhancement, hazing in athletics and
psychological skill development in cancer survivors.
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