Mental preparation

Your brain training guide to HBF Run for a Reason

When you’re preparing for a big event, it’s not just physical training you need – mental preparation can make a big difference to your performance on the day. Here are some tips to help train your brain for the HBF Run for a Reason:

By Delphin Swalm, PhD, Clinical Psychologist, Applecross Medical Group

Visualise your success

In your imagination, picture yourself or walking running happily in the HBF Run for a Reason; you’re smiling and feeling full of energy. Get started now!

Act-Belong-Commit to keep mentally healthy

We hear a lot about what we can do to prevent physical illnesses, but what can we do to prevent mental illnesses and problems? WA’s own Act-Belong-Commit campaign reminds us that we can all do things to prevent the onset of mental health problems and keep mentally healthy.

Act-Belong-Commit Manager Amberlee Laws explains “People seem to intuitively know what to do to remain mentally healthy, but we need to make people more conscious of the fact that they need to deliberately do things to maintain good mental health. The best part is, for most of us, strengthening our mental health is as simple as doing things you enjoy, and doing them more often”.

“Spending time with friends and family, taking up a hobby, doing crosswords, cultivating a garden or helping out kids in need not only makes us feel good but also contributes to happiness and good mental health” Amberlee says.

“In fact anything that is new and challenging that personally interests you will give you a boost” she said. Participating in the HBF Run for a Reason is a great way to keep physically and socially active, be part of a team and to challenge yourself.

“So, for all those who are looking for a little or a lot extra out of life, remember that being active, having a sense of belonging and a sense of purpose in life all build good mental health, help people cope better with problems and stress and lift your mood”.

To learn more about the Act-Belong-Commit positive mental health campaign visit their website or call 9266 3788.

To join the HBF Run for a Reason Act-Belong-Commit team, when registering click ‘Enter', select ‘team entry', search for the Act-Belong-Commit team, enter your details and pay the registration fee. Or visit any HBF branch to enter.

Set SMART goals weekly

SMART training goals mean your goals should be:

Specific
Measureable
Action-oriented (you can list actions that follow logically from your goal)
Realistic (attainable, neither overwhelming nor underwhelming)
Time-limited (include deadlines)

Learn to overcome occasional set-backs

Start your training at a rate that you can achieve easily, then increase your running safely and gradually. It’s normal to have set-backs when you make lifestyle changes. When set-backs happen, start over at an achievable level of exercise again and adjust your weekly goals or targets.

The key to success is to get back with the program as soon as possible and keep your long-term perspective. One way you can do this is by graphing the minutes or distances you complete from when you start training, right up until the HBF Run for a Reason.

Find a training buddy

You’re much more likely to exercise when you’ve arranged to go with someone else, such as your partner, neighbour, friend or even pet. Most dogs make excellent training partners who are delighted to exercise – rain or shine, up or down hills, and at any time of day or night.

Talk back to your self-defeating thoughts

If you’re struggling with motivation on a rainy morning, remind yourself that you’re going to get wet in the nice warm shower after theexercise, so the rain doesn’t really matter.

Remind yourself that you’ll feel refreshed and energised after the run which will kick-start your metabolic rate for the day and ensure a good night’s sleep tonight. Remind yourself that getting up early to exercise is your own version of daylight savings time.

Regular exercise is associated with improved physical, mental, and emotional health; improved sleep; and reduced fatigue and pain. Our brains function better when we’re pumping freshly oxygenated blood through them, so if you want to be mentally sharp into old age, regular exercise is arguably the most important activity for you.

Make it fun

Listen to music, notice the lovely gardens and birds in your environment, really smell the fresh air, smile and greet others along the way... Soon you’ll be a regular exerciser with a sense of belonging and well-being. Take pride in your achievements and treat yourself with rewards such as a new training outfit or T-shirt.

Post your achievements on a calendar, the fridge, or Facebook

Perhaps you can draw stars on a calendar on the days you’ve met your exercise targets, or tell your friends on Facebook. You’ll feel more motivated to stick to your training program if you know that others are watching and supporting you. It’s also a great way to encourage people to sponsor you.