From the August 2012 issue of Runner’s World

The right steps to take when you’re worrying too much about your running

Fears and doubts are natural. But dwelling on them – or ignoring them – can prevent you from improving, says sports psychologist Doug Hankes. Be on the lookout for the following warning signs that your fears are holding you back.

1 You’re focused on potential race outcomes, and not the process of improving.
Sure, there’s a chance you won’t set a PB in a race. But your training time is better spent focusing on confidence-building workouts like tempo and long runs rather than worrying about “what if’s.”

2 You’re ruminating about the source of your intimidation.
Performance anxieties need to be dealt with before race day. ID your trouble zone and practise ways to conquer doubts. For example, if in past events you’ve slowed down in the final stretch, finish the last kilometre or two of each workout fast.

3 You’re questioning your commitment to your sport.
Sounds like you’ve forgotten or misplaced the joy of running that once motivated you. Temporarily set aside any time goals and spend your next few workouts having fun. Do whatever you can to ditch the stress of “performing.”

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