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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!

January 13, 2023/by Christopher Kelsall
Tags: Cobble Hill 10K, Lucy Smith
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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
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Order your VIRS winter jacket now – just $200

Badass holiday message

Elf Rob has a holiday message

https://www.youtube.com/watch?v=fEtPof_V2io

Elf Wayne has a holiday message

https://www.youtube.com/watch?v=1C0oD5DRoCU

Elf Katie says, “buy the gift of fitness,”

https://www.youtube.com/watch?v=aOqM9G_YdxM

Natasha Wodak about the Pioneer 8K

https://www.youtube.com/watch?v=A4WGHWUusUg

McLean Mill 10K

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

Cobble Hill 10K

https://www.youtube.com/watch?v=bjO2Ji7sppM

Nick Walker welcomes you to the Hatley Castle 8K

https://www.youtube.com/watch?v=TBCMnQ9Zh2Q

Rob Hare welcomes you to the Bazan Bay 5K

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

Wayne Crowe welcomes runners to the Comox RV Half

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

Jeff Beddoes tries to invite you the Pioneer 8K

https://www.youtube.com/watch?v=_Zm6Tfmpagk

Kathleen and Jason mention “prizes”

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

2019 Pioneer 8K

https://www.youtube.com/watch?v=T9NPVyh_RjM&t=9s

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Season passes are now at the awesome rate of just $175 and are now available and starting Saturday, Nov. 12., single race entries will be available.

We have some “things” up our sleeves. Register now, don’t miss out. 

January 8 — Harriers Pioneer 8K

January 22 – Ceevacs Cobble Hill 10K

February 12 – Bastion Cedar 12K

February 26 – Westcoast Running Sooke 10k

March 12 – Frontrunners Hatley Castle 8K

March 19 – Comox Valley RV Half Marathon

April 2 – McLean Mill 10K

April 23 – Synergy Health Centre Bazan Bay 5K

COVID-19 PROTOCOL

All Vancouver Island Race Series events will abide by British Columbia Provincial Health Orders active at that time.
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Meeting my 20-year-old self after overcoming RED-SMena’s joy of racing at the Cobble Hill 10K expressed as gratitude to...
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