One of the issues I focus on with athletes is that until they have full control of their thoughts and imagination (self-talk and imagery), they will not have consistent control of their behaviours.
Sport psychology is all about gaining consistent control of behaviours in the demanding environment of tough com-petition. This aspect, especially in top level arena, creates the need for athletes to increase awareness and keep better hold of their thought processes as performances resulting from these thoughts are measured so precisely.
Big events like the Malta Marathon seem to have their own rules – added pressure, media attention – as performance consequences are combined with different schedules, logistical challenges and nerves.
Athletes and coaches who are normally in control, suddenly don’t remain so.
Coaches and officials really need to make the effort to remain calm at such big moments as their attitude will have a big influence on their athletes’ emotions and, consequently, their performances on the day.
Younger competitors, particularly those who are newcomers, initially tend to get quite distracted so they need to prepare themselves beforehand for the environment they’ll find themselves in.
Athletes also have to set themselves limits. One needs to consider the pre-event and post-event periods as two completely different situations that require different sets of behaviour so that the athlete can then declare the pre-event time period off-limits to distractions.
Before a big event, I normally advice athletes to try and keep their life as normal as possible and without extra stress.
Easier said than done, I know, but, at least, being aware should help.
Switching off cell phones and the internet before competition may also be useful as it is so easy for one to get upset by comments even though they could mean no harm.
Ideally, if you can replicate competition conditions and emotions in the build-up to the big event, you will feel so much better on race day itself.
I suggest athletes prepare mentally before every race prior to the Malta Marathon.
Mental training is not just for the big day but for each and every competition you take part in.
Also, on the big day you cannot afford to worry about failure or messing up after weeks of preparation and hard training.
You need to go for it even more than any other event. Those who approach race days seeking to come up with excuses for mistakes they may commit are making the biggest error of all.
They could be changing what they normally do and take themselves out of their preferred performance state.
The same applies to coaches. It is easy to start worrying about errors that might impede their athletes’ progress and that could make them become defensive, negative and doubtful.
Athletes pick up on that... it can be contagious. Coaches need to focus on strengths, on what athletes really need to do to perform well and how to stay positive and full of confidence.
It is normal to feel worried and have doubts... so don’t worry about worrying!
Reduce stress levels by keeping a sense of good humour, talk to others who will understand what you’re going through, trust your plans, get prepared and stay flexible.
Think of those things you can control rather than the others you can’t.