Struggling with High Expectations and Lack of Progress in Marathon Running

Core Concepts

Letting go of high expectations and embracing a balanced approach to training can lead to better mental well-being and performance in long-distance running.

Abstract

The author, Ryan Fan, has been an avid marathon runner for years, but has recently hit a plateau in his performance despite consistent hard work and training. He describes how his high expectations for himself have made him miserable, as no matter what training formula he tries, he has not been able to improve his marathon time from 3 years ago.

The author acknowledges that while he preaches the importance of consistent hard work, he should really focus on letting go of his expectations. He recognizes that when expectations are combined with a low locus of control, there is little he can do to change the outcome. The author is now trying to break free from this cycle and find a more balanced approach to his training and mindset.

Stats

Three years ago, the author ran a marathon in 2:39:59, which is a 6:05 mile pace for 26.2 miles.
The author has run faster in other distances since then, but not in the marathon.

Quotes

"I am someone with expectations for myself, and very high expectations for myself, and sometimes, those expectations have made me miserable."

Key Insights Distilled From

High Expectations Are Making Me Miserable. I’m Trying to Break Free.

by Ryan Fan at medium.com 08-16-2024

https://medium.com/the-partnered-pen/high-expectations-are-making-me-miserable-im-trying-to-break-free-3cab50bb05af

Deeper Inquiries

How can the author develop a more flexible and adaptive mindset to cope with the ups and downs of long-distance running?

To develop a more flexible and adaptive mindset, the author can start by embracing the concept of growth mindset. This involves viewing challenges and setbacks as opportunities for growth rather than fixed limitations. By understanding that progress in long-distance running is not always linear and that setbacks are a natural part of the journey, the author can cultivate resilience and perseverance. Additionally, practicing self-compassion and being kind to oneself during tough times can help in maintaining a positive attitude towards the sport. Setting realistic short-term goals and celebrating small victories along the way can also contribute to a more adaptive mindset.

What strategies could the author explore to reframe his expectations and focus on the process rather than the outcome?

To reframe expectations and shift the focus towards the process, the author can consider implementing strategies such as mindfulness and visualization techniques. By staying present in the moment during runs and focusing on the sensations of running rather than the end goal, the author can reduce performance pressure and enhance enjoyment. Setting process-oriented goals, such as improving form or consistency in training, can also help in redirecting attention away from outcome-based expectations. Engaging in gratitude practices by appreciating the ability to run and the progress made so far can further reinforce a positive mindset centered on the journey rather than the destination.

What role could mental training and mindfulness practices play in helping the author find a more balanced approach to his running goals?

Mental training and mindfulness practices can play a crucial role in helping the author find a more balanced approach to his running goals. By incorporating techniques such as visualization, positive self-talk, and relaxation exercises, the author can enhance mental resilience and focus during training and races. Mindfulness practices, such as meditation and deep breathing, can aid in managing stress and anxiety related to performance expectations. Developing a mindfulness routine can also improve self-awareness and emotional regulation, allowing the author to navigate challenges with a calm and composed mindset. Overall, mental training and mindfulness practices can contribute to a holistic approach to long-distance running, promoting both physical and mental well-being.