Developing a psychological edge with Mental Toughness……
Mental toughness is the ability to focus, particularly in high pressure situations, on what is necessary to achieve a high level of performance on a consistent basis. It is about handling the demands of a competitive platform with determination, courage, confidence and a resolute attitude.
For athletes with similar physiological ability mental toughness can be the deciding factor between who wins and who loses. In a race it will facilitate it’s proprietor with the determination to persist despite the aches and pains which can materialize, most notably during the latter stages of long distance runs.
Mental toughness is a widely accepted concept and a frequently quoted trait. In more recent years it’s etiology has been explored in greater detail. Connaughton et al 2008 undertook one such study. Using semi-structured interviews they found that mental toughness is reliant on a series of factors as opposed to one specific factor and that these contributing factors are all reliant on one another. They include an internalized desire to succeed, the influence of coaches, family, sport psychologists and significant others, a knowledge of psychological strategies and skills and the influence of an environment outside of sport.
If you have the interest and/or the stamina to develop mental toughness in your chosen sport there are a few steps you can take to get started:
Develop positive associations during training
You will probably experience fatigue at some point of a long distance event be it during an inspiring six marathons in six consecutive days mission (Mental toughness implicit!) or your ‘run-of-the-mill’ solitary marathon. During training it is important to attach positive associations to this fatigue so when competition day arrives you are mentally stronger. It is generally accepted that elite marathon runners frequently use ‘association’ during competition. Association in this instance simply means that the runners pace themselves based on perceived markers such as sensations of pain and effort.
Use Imagery
What you see is what you get. When it comes to activating muscle activity if your mind can imagine it you can strengthen the physiological blueprint within the memory. Several studies have shown that when you imagine yourself running or indeed participating in any skill, a similar pattern of electromyographical activity is recorded in the muscles even though you are not actually moving. It is believed that the associated neural impulses leave a ‘memory’ so that to your mind it is as though you are simply going through the motions again when you actively train in the way that you have imagined. The lesson here is that visualization works! Effectively!
Ensure a Positive Support System
Ensure that you have the necessary psychological support behind you and if this is not an option then develop the ability to block out external distractions and focus solely and completely on what you are doing when you are training and competing.
Like most skills worth having, the development of mental toughness requires the right attitude, a concrete belief in one’s ability and a commitment to learning the necessary psychological skills. Enjoy the journey!
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