Relaxation techniques for runners

Firstly, the ability to relax physically has a decided effect both in the running training and competitive environments.

Secondly, the ability to relax mentally avoids any undue stress, nerves or apprehension both prior to and in the racing situation which may inhibit the runner's performance.

Thirdly, the ability to relax completely during rest and regeneration will aid and accelerate the recovery period much more quickly.

How to ensure that relaxation techniques don't become the neglected part of the training routine is not that easy, particularly when there is so much else to include. The following are some of the methods, which can be included in the three areas of physical, mental and relaxation training.

Physical training
The physical side of relaxation training is a slow process, which will evolve over a period of time. The first area to concentrate on is an efficient and economical technique. What the runner needs to be constantly thinking about to help relaxation, when working hard or getting fatigued, are the following three key points:

Firstly, keep the hands relaxed in the normal position, not tensed or tight. This will stop any tension in the hands and arms and prevent it moving up into the shoulders and neck area.

Secondly, the head should remain erect and relaxed, with no tension in the facial muscles and neck.

Thirdly, and possibly most importantly, the runner must concentrate on retaining their normal running stride length. The danger when working hard or fatigued is to let the normal running stride shorten, therefore losing distance on each subsequent stride.

Mental training
Some runners are much stronger mentally than others. When the training or race situation becomes tough, too many runners are likely to forget how to relax and succumb to a shortening of the stride, tensing and loss of technique, as mentioned above. In contrast, the athlete who is stronger mentally will be able to put these techniques into place in the most stressful of conditions. Similarly the stronger athlete is mentally; the less likely they are to be affected by pre-competition nerves.

To overcome these nerves, which will have the effect of making the runner tight, tense and unable to relax or run correctly, he or she needs to try mental rehearsal techniques. In the situation the runner sits down, composes themselves and goes through all the positive points they need to take into the competitive environment. These include how well training is going, how they have improved over the last few months, how there is no one in the race they should be worried about and above all how much they are relishing the challenge of the race.

Once this positive frame of mind has been achieved the runner needs to go through the areas of importance that they need to focus on in the race. These will include the start; which needs to be a good solid one but not too quick, pace judgment, relaxation, stride length and ensuring there is enough energy for a strong finish.

In this way, the runner will eventually overcome their nerves and put all the positive points into practice so they can relax in the race situation and compete to the full extent of their ability.

Relaxation training
The third relaxation area to include is rest and regeneration. This can take many forms but must be a complete break from running so that the runner returns to training fully refreshed and reinvigorated, both physically and mentally. One method is having an active rest such as cycling or playing a team activity.

Other methods include having a massage, so that the tight stiff muscles, particularly in the legs are completely relaxed and regenerated ready for the next session. If this method is too costly or difficult to find, water training is an ideal way of relaxing the muscles without any weight bearing taking place on them. The runner can use normal aerobic training methods in the water using a wet vest (buoyancy aid), or simply go through a swimming routine to help recovery and retain aerobic fitness.

All of these methods whether physical, mental or regeneration techniques will help the runner become more relaxed. The more relaxed they are, the more likely their technique is to hold up under pressure and the more likely an improvement in performance is likely to be.