Have you ever stopped to think why sometimes you feel devastated just a few kilometers from the end of a run, while other times you push harder and reach the finish line with a sense of satisfaction? It’s not just a matter of training or physical fitness, but something much more complex: the way your brain interprets the sensations you experience.
As a runner, you’ve invested time and effort to improve your endurance, speed, and technique. But there’s an often-overlooked factor that can limit your potential: your brain. And it’s not that your brain is your enemy; it’s just trying to protect you, even when you don’t need it.
Indice
Imagine your brain as a sophisticated air traffic control system. Its main job is to anticipate what’s about to happen, to prepare you to face any eventuality. Under normal conditions, when you’re at rest or doing low-impact activities like watching TV, this system works efficiently and smoothly. But when you start running, and especially when you push your limits, things get complicated.
The brain must suddenly manage a constant flow of information: heart rate accelerates, body temperature rises, muscles burn due to lactic acid buildup. Faced with these changes, the brain begins to process the information and make predictions about how your body will respond. And here’s the crucial point: its ability to make accurate predictions depends on its familiarity with the conditions.
The Prediction That Fails: The Origin of Perceived Fatigue
If you train consistently, your brain has the opportunity to build a “library of successes,” an archive of positive experiences that show it you can handle demanding situations. However, when you run in new conditions or simply push beyond your usual boundaries, the brain may start to feel that its predictions are unreliable.
Think about when you run in oppressive heat or when you tackle a particularly steep hill. The brain might say: “Okay, temperature is rising, heart rate is accelerated, muscles are working hard. I don’t know what will happen next. It might be too much!” This feeling of uncertainty is what we perceive as “fatigue.”
Effort vs. Fatigue: Two Sides of the Same Coin
It’s essential to distinguish between “effort” and “fatigue.” Effort is the immediate sensation of physical difficulty. It’s the burn in your legs during a climb, the labored breathing during a sprint. It’s a sensation that disappears if you stop and rest. Effort is honest feedback from your body, a signal that you’re working hard.
Fatigue, on the other hand, is something more subtle and insidious. It’s a decrease in your confidence in your abilities, a feeling of having lost control. It’s the inner voice telling you: “You’ll never make it,” even when your body tells you otherwise. Fatigue is a problem of perception, not capacity.
Training the Brain: The Key to Breaking Through Limits
The good news is that you can train your brain to better manage fatigue. Here are some practical tips:
- Build your library of successes: focus on small progress. Every time you complete a difficult run, observe your reaction, take note of how you felt, and use it as proof that you’re capable of facing bigger challenges.
- Be aware of your sensations: pay attention to your inner voice. Is it an objective assessment of physical effort or is it a manifestation of fatigue? If it’s fatigue, simply acknowledge that it’s there, without judgment.
- Progress gradually: don’t try to do too much, too soon. Gradually increase the intensity and duration of your runs to give your brain time to adapt.
- Positive self-talk: when you feel fatigue setting in, talk to yourself encouragingly. Remind yourself of your past successes and visualize yourself reaching your goal.
Advanced Techniques to Tame the Mind
- Note-Categorize-Decide-Act: when you feel like you’re about to quit, pause for a moment and apply this technique. “I notice the sensation of fatigue. I categorize it as fatigue, not as a stop. I decide to continue, even if more slowly. I act, I keep putting one foot in front of the other.”
- Visualization: imagine yourself crossing the finish line, feeling the joy and satisfaction of success.
A Wiser and More Sustainable Approach
Understanding how your brain interprets the sensations you experience can make the difference between a frustrating workout and a rewarding experience.
Instead of fighting your brain, collaborate with it. Recognize that fatigue is often just uncertainty, and use it as an opportunity to strengthen your mental resilience. Listen to your body, but also listen to your mind, and together you can reach new heights. Remember that when you feel your brain saying “enough,” pause for a moment and ask yourself: is it really the body or is it the prediction trying to protect me?