• Twitter
  • Facebook
  • Instagram
  • My Account
  • Registration
  • 0Shopping Cart
Vancouver Island Race Series
  • Home
  • Results
    • Photos
    • Series scoring and awards
    • Awards: VIRA Cup, Island Series Cup, Most Inspirational
  • Register
    • Schedule
  • The Races
    • Harrier Pioneer 8K
    • Cobble Hill 10K
    • Cedar 12K
    • Hatley Castle 8K
    • Comox Valley RV Half Marathon
    • McLean Mill 10K
    • Westcoast Sooke 10K
    • Synergy Health Centre Bazan Bay 5K
  • Sponsors
    • Premier: Frontrunners Footwear
    • Official food supplier: Quality Foods
    • Presenting: Saucony
    • Andrew Smith IG Wealth Management
    • Peninsula Co-op
    • PISE
    • Old Victoria Water Company
    • Dairyland
    • Caorda Web Solutions
      • Media partners
        • The Ocean 98.5 and The Jack 103.1
        • Black Press: Truth Matters
        • Athletics Illustrated
  • About
    • Charity of choice
    • BC Athletics
    • Ministry of Health
    • Contact us
    • VIRA
      • VIRA member clubs
      • VIRA board and race directors
      • Athlete travel assistance
      • Member events
  • News
  • Subscribe
  • Ambassadors
    • Media
    • Lucy Smith
    • Kristen Kit
    • Mena Westhaver
    • Ellen Pennock
    • Jonathan Walker
    • Steve Blacklock
  • Photos
  • Search
  • Menu Menu
Ambassador media, Cobble Hill 10K, News

Run tall! How runners use process cues to be their own best coach

Even after 40 years of running, I spend time in every training session paying attention to my form. I do quick scans for tension — working on being relaxed through my neck and shoulders and arms, tall in my trunk, and quick and smooth in the way my legs are moving. And I am thinking about my feet tapping lightly on the ground as I run. I coach myself with process cues: short descriptive words or phrases that remind me to focus on things I can control.

Lucy Smith
Lucy Smith

If you can pay attention to being your most efficient self, and doing the best work you can do in that moment, you can also start to re-program negative and fearful thoughts into an empowered way to run and walk. For example, if your mind starts to wander to how tired you are, you can bring it back by reminding yourself of a process cue. This breaks the thought loop and helps you run better. Some of the most effective process cues work to reinforce a tall relaxed posture and good technique that promotes efficiency.

Here are some posture cues you can try out in your next training session or the at Cobble Hill 10k. If you are new to process cues, I suggest you only pick one or two for each session.

The process cues

Run tall: Imagine that a string (like on a Marionette) is attached to the top of your head and is pulling you upward. This will help you maintain an erect, but not tense posture. 

Look ahead: Look to where you want to go, this will keep your chin up, and your upper body tall Look ahead to objects or points up the road. Trust your peripheral vision to sense obstacles and avoid looking down. This will help you to run taller and avoid stress on your neck and back.

Quick feet: You want to have a light touch on the ground, with a light impact. Think of your feet tapping, gliding, propelling you forward, with quick and light steps.

Relaxed arms:  Have a relaxed and natural feeling to the bend to your arms. Try to avoid too much crossbody swinging. Hands should have no tension.

Relaxed shoulders: Your arms will swing more freely, and you’ll avoid upper back and neck tension.

As the hours count down to the race start, keep breathing, keep smiling (at least inside), and rest your body. Above all, if you are feeling a bit anxious, don’t berate yourself for feeling anxious. Switch your thoughts to these things you can control.

And one final pre-race calming tip for those of you still thinking about nerves: five minutes before the start, when you are waiting nervously with every other nervous and excited runner, take 4-5 full deep slow breaths in through your nose and out through your mouth.

See you out there!

Tags: Cobble Hill 10K, Lucy Smith
Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Tumblr
  • Share on Vk
  • Share on Reddit
  • Share by Mail
https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg 0 0 Christopher Kelsall https://www.islandseries.org/wp-content/uploads/2022/08/cropped-4-300x300.jpg Christopher Kelsall2023-01-13 10:35:242023-01-13 10:35:29Run tall! How runners use process cues to be their own best coach
You might also like
Anticipation of the Sooke 10K and Hatley Castle 8K races: Lucy Smith’s “how to run hills”
Mena’s joy of racing at the Cobble Hill 10K expressed as gratitude to her fellow runners
Lucy Smith’s race week advice: The top five
Why racing counts
Profile: Lucy Smith, athlete and coach ambassador of the Vancouver Island Race Series
Getting ready for the first race of the 2023 season, the Harriers Pioneer 8K

McLean Mill 10K

https://www.youtube.com/watch?v=Rj4WzndL4NU

Kathleen and Jason mention “prizes”

https://www.youtube.com/watch?v=C9fSEIZOkU8

Rob Hare welcomes you to the Bazan Bay 5K

https://www.youtube.com/watch?v=KfEIh_8QuDA

Facebook

Newsletter

Followon Twitter

Photos from each race

Pioneer 8K

Cobble Hill 10K

Cedar 12K

Hatley Castle 8K

Comox Valley Half Marathon

McLean Mill 10K

Sooke 10K

Bazan Bay 5K

Pioneer 8K
Comox Valley Half Marathon
McLean Mill 10K
Bazan Bay 5K
Sooke 10K
Hatley Castle 8K
Cedar 12K
Cobble Hill 10K
© Copyright - Island Series
  • Twitter
  • Facebook
  • Instagram
  • Home
  • Results
  • Register
  • The Races
  • Sponsors
  • About
  • News
  • Subscribe
  • Ambassadors
  • Photos
Meeting my 20-year-old self after overcoming RED-SMena’s joy of racing at the Cobble Hill 10K expressed as gratitude to...
Scroll to top