This comes from Run the Edge blog (http://www.blog.runtheedge.com), with US Olympian Adam Goucher and Tim Catalano, and has some great tips:
Dynamite sits quietly until it meets a match. Lighting the fuse is a little thing that releases the explosive potential hidden inside the dynamite. Sometimes little things can make a big difference.
How do you light the fuse in your running? Can doing a few little things release an explosion of potential hiding inside of you? Try adding a few of our favorite “little things” to your running this week. You will be surprised at the tremendous difference they can make.
Adam’s Five Favourite Little Things:
1. Get more sleep: Depending on your schedule, get to bed a half-hour early, or take a 45-minute nap after a hard workout.
2. Visualize your goals: On many runs your mind is free to wander. Use this time to see yourself running strong and achieving your goals.
3. Use power words: Pick a word like “Strong” or “Believe.” Practice saying this word in your mind during workouts when you need to pick up the pace. Use this same word during difficult moments in your race and feel the energy it brings.
4. Say your goals out loud: Tell everyone who cares (and even some people who don’t) what you are going to do in your next race. The more often you say it and the more people who know it, the more likely you are to accomplish it.
5. Drink a protein shake: After a hard workout or long run, drink a protein shake, or even some chocolate milk, to help speed up your recovery.
Tim’s Five Favourite Little Things:
1. Use positive self-talk: Constantly tell yourself, “I feel good. I am strong. I can do this.” Keep focused on positive thoughts and do not allow negative ones to enter your mind.
2. Enter a BIG race: Having a goal or something to train for gives a purpose to your training and a deadline to be in the best shape possible.
3. Get a GPS watch: Go for round numbers to increase your mileage. For example, if your GPS says you have run 8.6 miles when you finish your loop, run another .4 to make it an even 9 or even 1.4 to make it 10!
4. Smile when it hurts: The mind/body connection is very powerful. When a race or workout starts to get tough, let a genuine smile spread across your face. You will be amazed at how much better you feel.
5. Celebrate every victory: Whether it is a new PR, or just finishing the longest training run of the year, it is time to celebrate! Go out for your favorite dinner. Call your mom with the good news. Treat yourself to a new song on iTunes. Just do something to celebrate!