Coach Sandi Nypaver was once asked how she has built mental fortitude over the years and how she has stayed mentally strong to keep pushing when needed, as well as knowing when to stop to prevent possible injury.
How I Built Mental Fortitude 🏰:
For the first part, regarding how I built mental fortitude over the years, I want to begin by acknowledging that it started from a very dark place. I was diagnosed with depression, which I probably had since childhood. I struggled with a lot of self-hate and found myself on the opposite end of everything I believed in.
However, there’s a quote that resonates with me: “Sometimes you think you’ve been buried, but you’ve really been planted.” That became a choice I made. Over the years, I dedicated a significant amount of time to working on my mind. I delved deep into various books on neuroplasticity and sports psychology, listened to numerous podcasts on the subject, and even took a high-performance mindset course by a sports psychologist, which was incredibly beneficial. Many of the strategies that work best for me are now part of my routines outlined in the Higher Running ALL IN Training Plan series (more on that below).
I pursued learning vigorously, absorbing everything I could, but it also involved the realization that this was a priority for me, so I committed to daily practice. While I’m still growing and sometimes struggle with it, there’s a sense of pride in knowing I’ve worked hard to reach this point and am content because of that. What brings me joy is not just where I am now but also the understanding that I still have room to grow, and this mindset work will be a lifelong journey for me.
Staying Strong and Pushing Myself 💪:
In addressing the other parts of your question about staying mentally strong and pushing myself, here’s my perspective:
Staying mentally strong, especially in the context of a race, is something I prioritize and practice daily. It’s not just about running; it’s a mindset I cultivate throughout the day. I often tell my athletes that maintaining positivity is crucial, even in challenging moments. For example, say you get a flat tire on your car. If you can’t stay positive in such situations, it becomes much harder to handle other race-related challenges. Therefore, I make it a point to practice positivity consistently, which helps me during races.
Before a race begins, I already have a mental script prepared for various scenarios. This self-talk strategy is incredibly helpful because it sets the tone for how I handle difficult moments during the race. For instance, if I encounter a tough stretch but know my body is fine, I have specific phrases I use to motivate myself or redirect my focus. Sometimes, it’s as simple as telling myself to stop overthinking and just focus on running or enjoying the scenery around me. Having these mental tools ready beforehand makes them more accessible during intense race moments.
Knowing When To Stop 🛑:
This final part of this questions was knowing when to stop. Knowing when to stop is crucial, and for me, it involves having a candid conversation with myself before the race begins. I ask questions like, “If things from my training cycle are going wrong, what would I tell my best friend or a loved one in this situation?” This pre-race dialogue helps me set boundaries for when I shouldn’t push myself beyond a certain point.
During this reflection, I consider whether racing to my full potential might actually harm me more than help. Every race is different, so my approach varies based on the circumstances. For instance, before the Black Canyon race, I sensed that my motor patterns were off, which posed a risk of reinforcing bad habits. In such cases, I’d rather take a step back than jeopardize the progress I’ve made through hard work.
It’s about recognizing when pushing through might lead to setbacks rather than progress, especially when I’ve put in significant effort to reach a level where running feels great.
In wrapping up, the journey of developing mental fortitude and learning when to push or pull back is one that many athletes and individuals navigate. By sharing my experiences and strategies, I hope it offers insights that could resonate with you and help in your own pursuits. Cultivating self-awareness, preparing mentally, and having open dialogues with yourself can be transformative tools, not just in sports but in various aspects of life. Remember, it’s a continual process of growth and adaptation, and finding your own balance between pushing forward and knowing when to step back can lead to more sustainable progress and fulfillment.
Today, Coach Sage Canaday is going to discuss the concept of “running tall,” and why this could make a huge difference in your running form. In short, it will align your whole body position to be able to run efficiently!
The idea with running tall is that we want to avoid the dreaded heel strike. This is when you land in front of your center of mass. When I see runner’s heel strike, it’s often accompanied by “wingy” elbows and their hips are really low to the ground, almost as if they are trying to perform a squat.
Instead, you want to focus on running tall. That’s the cue for straightening your spine, your whole upper body position, and bouncing off your feet and ankles. One drill that I do to help me with this motion is perform a “running man dance” type of exercise. You can get an idea of that below:
This motion is very exaggerated, but it’s showing the kind of ankle action and propulsion you get when you’re landing under your center of mass off the midfoot or the middle part of your foot (or, at least your whole foot hitting the ground as long as it’s not a heel strike out in front of your body). It’s just better physics; you’re getting more propulsion, more powerful push-off force, utilizing your calf muscles in the back of your legs to your glutes, and springing off the ground.
Another drill to practice is springing up and down, like the exercise you see below. The important thing to note is that I’m straightening the spine while realizing that the forward lean in running comes from the ankles and the feet hitting the ground, and the rest of your body is in line.
Other things to be cognizant of when doing this exercise is you want to be straightening your back and lifting your stomach and rib cage. It opens up your diaphragm so you can breathe better and be more efficient when you run.
So, what’s the point in doing all of these drills and paying close attention to our form?
It’s all about efficiency in running—efficiency to make you run faster but also to minimize the risk of injury from impact force and repetitive strain. There’s a lot of force coming down with each foot strike, two to three times your body weight. If it’s a braking heel strike in front of your body and your hips are too low and you’re running short, like even I kind of do sometimes, then it’s going to put a lot of strain. It could also strain your hip flexors and lower back, causing a lot of pain.
In conclusion, think “run tall” when you’re out running; try to be as tall as possible! It doesn’t mean you’re trying to spring up as much as possible. You still want to avoid too much vertical bounce or oscillation but keep your chest upright, maintain a straight line, and keep your hips under you and up high so you can open up your legs better.
I hope these running form tips and exercises help you a little bit in your running this week. Thanks for your support and happy running!
Sometimes, finding just one good thing can help give us the strength to keep moving forward.
Train your mind to focus on good things.
Coach Sandi Nypaver gives you some of her top tips for when a run gets challenging or a day her going your way. Ultimately, it’s important to ask: Where will you choose to put your focus?
Training your mind to focus on good things can sometimes make the bad days a little easier or help you know when it’s time to start moving on from a bad experience.
Change your perspective.
On bad days we tend to focus on everything that doesn’t make us happy, but finding just on good thing to focus on can start changing our perspectives.
What good things can you focus on when everything seems to suck on the surface?
When it’s raining or snowing, you can appreciate that water is a necessary ingredient for growth. Focus on the important (prevent fires, important to life on earth) of water. Focus on something like how pretty the trees are on your run. Be grateful for the fact that you have a body strong enough to run.
Meditation can be a wonderful tool.
Mediation can be a wonderful tool that can help you stay in the present moment making it easier to focus on all the good things in your life. Meditation is meant to be simple.
Focus on your breathing.
All you do is focus on your breath., feeling the inhale and exhale, and quiet your mind. When thoughts come in (which is expected!), all your do is gently remind yourself to go back to focusing on your breathing. You can do this for a couple minutes or over 20 minutes.
Today, Coach Sage Canaday shares essential tips for uphill running form that are invaluable for all runners, regardless of whether you’re hitting the trails or pavement. Mastering uphill technique can significantly impact your race performance or training progress, making it crucial to leverage every advantage available.
Tip #1: Lean Forward
First and foremost, you want to adopt a forward lean. However, this lean should originate from your ankles, not your waist. Picture yourself leaning into the hill – you’ll notice that the lean occurs at the ankles.
This positioning shifts your weight more onto the ball of your foot, with the front half taking the brunt of the pressure. Keep your heel off the ground, and focus on being up on your toes as you lean into the hill. But remember, this forward lean shouldn’t cause you to hunch over. Maintain an upright chest and neck, and keep your gaze fixed at least five to ten meters ahead of you. This posture ensures proper alignment and optimal efficiency as you power uphill.
Tip #2: Chin Up!
In addition to maintaining an upright posture and leaning into the hill from your ankles, it’s crucial to keep your chin open to facilitate better breathing. When you’re tackling steep inclines, your body requires more oxygen, and any restriction in airflow can hinder your performance.
To achieve this, imagine elongating the back of your neck and slightly lifting your chin. This position helps keep your airways clear, allowing for easier and more efficient breathing. Avoid tucking your chin into your chest, as this can constrict your throat and limit airflow.
By keeping your chin open, you optimize your oxygen intake, enabling you to sustain your effort and conquer those challenging uphill sections with greater ease. So, remember to focus on your posture, maintain a forward lean from your ankles, and keep that chin open to breathe better and perform at your best on the hills.
Tip #3: Imagine “Pulling Back” Your Legs
Another thing you’ll want to consider is utilizing the back muscles of your legs. This includes your calf muscles, which you’ll engage to spring off your toes, as well as your glutes (your butt muscles) and your hamstrings. You’ll be actively pulling back, almost pawing back, with your foot as it moves across the ground to propel you forward. By engaging these back muscles in your legs, you distribute the workload more evenly and effectively, allowing for a smoother and more powerful uphill running stride.
Tip #4: Arm Swing and Cadence
Another crucial aspect to focus on is your arm swing. When running uphill, you need to make your arm movements a bit more powerful than when running on flat ground. Uphill running requires extra effort, so it’s essential to generate more force through your arm swing to assist with propulsion.
Now, let’s talk about monitoring your stride rate or cadence, which is the number of steps you take per minute. When tackling uphill terrain, you’ll likely notice a decrease in your cadence compared to running on flat ground. This is partly due to the necessity of slowing your pace to manage the uphill climb effectively.
Typically, your cadence might be around 170 steps per minute on flat ground. However, when running uphill, it could drop to around 155 steps per minute. This reduction is necessary as you adjust to the slower pace and shorter stride length required for uphill running. Trying to maintain a high cadence with long strides uphill would be both inefficient and exhausting.
In conclusion, mastering uphill running form requires attention to detail
and consistent practice. By incorporating techniques such as maintaining a forward lean, engaging the back muscles of your legs, and optimizing your arm swing and cadence, you can enhance your efficiency and performance on challenging terrain.
We’ll see you next week with more running tips. Happy running!
