We all know that running requires a great amount of physicality. But your mental fortitude is equally important. There are two types of mental training in the sport of running: "Association" and "Dis-association". Association or "associative running" allows you to "tune-in" to your body and its physical sensations, while Dis-association or "dis-associative running" refers to the process of "tuning-out" distractions.

ASSOCIATION
Association refers to running where your mind is focused on the body and you are intentionally concentrating on physical sensations. Most elite runners use the associative method.
This method includes:
1) Monitoring your running form, stride and posture.
2) Monitoring your performance utilizing time, distance covered, pace and heart rate.
3) Monitoring breathing patterns for rate and depth of breath and type of breathing (chest or belly).

The strengths of association include:
1) Integrates mind and body to create a flow state.
2) Creates a mental awareness and alertness called "mindfulness" or "being in the moment".
3) Develops mental control.
4) Develops focus.
5) Allows you to react to changes in the running course such as hills (change your stride length) or fatigue (change your pace or breathing).

The limitations of association include:
1) Harder to learn and apply.
2) Requires mental effort.
3) Requires mental skills.

DIS-ASSOCIATION
Dis-association refers to running where your mind is focused either on external stimuli or internal distractions. Most beginning and non-competitive runners use the dis-associative method. Dis-associating while focusing on external stimuli includes:
1) Listening to music while running.
2) Talking to your running buddy.
3) Focusing on the environment (landscape, other runners, etc).

And while running on a treadmill external stimuli includes:
1) Watching television.
2) Reading.
3) Surfing the net.

Dis-associating on internals distractions where the mind is focused on your personal thoughts and feelings includes:
1) Fantasizing.
2) Reminiscing or reflecting.
3) Solving life problems.
4) Thinking of work/family/friends.
5) Allowing your thoughts to wander.

The strengths of dis-association include:
1) Reduces boredom.
2) Reduces physical discomfort and fatigue.
3) Increases endurance.
4) It's just easier to do.

The limitations of dis-association include:
1) Emphasizes external stimuli, not exercise.
2) Can lead to over-reliance on entertainment.
3) May increase injury because of distractions and not watching where you are going.

Try using a combination of the two methods at different points in your run and then see which type helped you to get through certain parts of the course. Then use this information on race day, as it will be familiar to you. And being familiar with the course, how to race and what to expect is a very strong component to running well.

© 2003 The Running Center™ All Rights Reserved

Known as "Coach Mindy" to her runners, she has coached thousands of people over the past ten years, helping them to achieve their goals on the open roads and the winding trail, whether it is running their first mile or pursuing their personal best in the marathon.

Mindy was the creator of the Leukemia-Lymphoma Society's Team In Training marathon program in New York City and served as its Head Coach from 1994 through 2001. From 1995 through 2002 training over 3,000 runners to run marathons in cities around the world, Mindy was the Head Coach at Reebok Sports Club/NY. She is also the creator of the Polar Heart Bra® and has been a PowerBar® Team Elite athlete since 1994. She can be reached at www.TheRunningCenter.com.