In his article, Mental Toughness, Dr. Lieberman, psychologist, provides a framework as well as an introduction into understanding the various components that addresses perseverance, persistence, success, and overcoming barriers. His principles can be applied and utilized by the non-athlete as well in order to assist in accomplishing the unthinkable in order to reach one’s potential.
Dr. Frank Lieberman was one of four individuals to have completed the Tevis Cup (100 mile endurance ride), the Swanton Pacific 100 mile Ride and Tie, and the Western States 100 mile ultra run and was the only one in his 60s to have completed these one-day events. His first book “It Has Nothing To Do With Age” illustrates his transformation into becoming an ultra-athlete as well as profiling seven other unique male and female competitors.
Over the past 15 years, I have competed in many different and unique ultra events: the Swanton Pacific 100-mile Ride and Tie, the Tevis Cup (a 100-mile horse race), the Western States 100-mile run. During these experiences, I have encountered male and female athletes who I considered mentally tough. My Western States training partner,
Linda, is the one I’d like to be in a foxhole with. There are some individuals who just seem to be able to tough it out with persistence and perseverance in spite of unforgiving circumstances or conditions.
I believe the following motivational or psychological principles contribute to mental toughness. These principles, I believe, allowed these remarkable athletes to be successful when competing. In this case, the sum of the parts is equal to – or greater than – the whole.
The framework of my performance model is essentially cognitive in nature. This means that the operational process that takes place is located in the space between our ears–it is our brain and thinking patterns that are important and that determine either success or failure.
Principle 1: Setting Goals
The goal must be concrete and easily defined (e.g., running the Western States 100 with its completion time limit). One either makes the cut-offs and gets a completion or doesn’t and gets pulled from the race. The goal must be realistic or attainable and under your own control or skill level (only you can complete the Western states; being carried across the finish line by your pacer in Auburn, CA would be DNF). The goal must have value that can be either positive or negative to the athlete and which does not leave room for ambivalence. The goal must fulfill some need within the individual’s personality. If and when these conditions are met, there is a greater likelihood of persistence and intensity related to accomplishing the goal. If, for example, the goal is to complete the Western States 100, and it is based on a belief that this accomplishment will result in great personal satisfaction or in satisfying or boosting self-esteem, mastery or status, that increases the likelihood that perseverance and goal behavior will be strong. Setting goals and expectations about goals are related to the future, which is very important and necessary for healthy living.
The lesson? Choose your goals wisely and make sure they are important to you.
Principle 2: Level of Aspiration or Expectancy
Simply put, one’s level of aspiration is related to feelings of pleasantness/success and unpleasantness/feelings of failure, and are derived based on one’s perception of behavior or performance. As a rule, success in meeting a goal generally raises the level of aspiration, and conversely, failure lowers one’s level of aspiration. In other words, one’s level of aspiration or expectations is based on probability and is influenced by the value of the goal, previous history and experience, as well as one’s feelings and thoughts about it. Returning to our Western States example, I expected to complete the Western States; therefore, my expectations were based on the amount of success experiences. These success experiences, in my case, were based on a number of ride and ties, one marathon, one 50 km, and a 50-mile Jed Smith qualifier. Also important to me was having clear and identifiable thoughts and feelings about the event along with the probability of my success.
Principle 3: Success History
Achieving successful goals is very important to this principle because it is based upon receiving rewards or reinforcements. Some rewards are immediate while others are more long-term. When I completed my first 50-miler, I received immediately my qualifying award. I instantly was satisfied, thrilled and very proud of my achievement. As far as running competitions is concerned, the higher the ratio of success experiences versus failure experiences leads to increased probability of success. Success can be defined in many ways: success could be completing the race without injury, it could be completing the distance within a certain time period, or it could be finishing it faster than John Doe. Ultimately, success is defined by one’s own perception or belief. An erratic or uneven success-to-failure ratio can lead to setting expectations either too high, unrealistic or therefore not attainable, or too low – and thus the individual is not able to feel good about completion (perceived lack of achievement). Michelangelo was once quoted as saying, “The greater danger for most of us lies not in setting our aim to high and falling short; but in setting our aim too low, and achieving our mark.”
Principle 4: Reframing
Reframing is simply replacing a word or idea with one that has a more positive connotation. Let me emphasize, the change has to be positive and uplifting. For instance, when I ran Western States and arrived at the aid station at Robinson Flat, I said, “I just completed one marathon” and “I covered that distance fast.” I didn’t focus on the fact that I had three more to go, or that now I had to deal with the heat and the difficult canyons coming up. I didn’t allow my thinking to place negativity or barriers in my mind. Another example of reframing my thinking was when I approached such difficult climbs as Goat Hill on the Way Too Cool 50km, or Devil’s Thumb on Western States. On those hills or climbs I told myself: “The hills are my friend.” I do not have the word “pain” in my vocabulary. Instead, I use the word “discomfort” when it comes to physical injury. Pay attention to your internal thoughts and be ready to reframe when necessary. Adjust your mental state or attitude by challenging and changing how you think. Remember Epictetus’s words: “Nothing is good or bad, thinking makes it so.”
Challenge irrational ideas by replacing them with positive thinking. This is necessary for whatever sport or activity you do. If you allow negative thoughts to “run” your life, you are on a road headed for disaster. Challenge and confront negative, irrational or self-defeating ideas by employing positive self talk and affirmations or mantras.
During Western States and my other ultras , I challenged the “I can’t” and instead inserted “I can”; I reminded myself to “put one foot in front of the other” over and over in order to continue under grueling circumstances. Change the “I do not feel like running today” into “I recognize that I will likely feel good or better after my run” or “Running is good for me” or “My feelings are likely to change during the run.” Get off the couch, and as Nike says, “Just do it.”
Principle 5 is Need Achievement
The need or desire to achieve, accomplish, and succeed with your goal is important, and related to and encompasses competitiveness (we can compete against self or against another). I had a will to complete the Western States 100. For me, that meant I engaged in activities (training runs in the hills or canyons, running at night on the Western States trail, running competitions, training in the heat, experimenting with different foods and hydration products, talking with and reading materials from other competitors, etc.) that were instrumental in goal attainment. My planning was serious, because I knew that I would have an emotional response upon my success or failure. There are different degrees and variances when it comes to both competitiveness and achievement; we do not put in the same effort, training or persistence to everything that we do.
I spend more time running than I do kayaking. This means that my need for achievement is greater for running than it is for kayaking. So, the more important the goal attainment, the greater the drive. For some, it is like a ripple effect: the more success we have achieving our goal, the more we want to achieve. Find your niche and use your competitiveness to your advantage. Successful accomplishment has been classified as a secondary drive; it is learned, and is certainly a significant component of the capitalistic, industrial and sport culture in our country. Look at the achievement, perseverance and persistence by this year’s athletes at the Summer Olympic Games in London. Did you witness the celebrations by the US women’s soccer and US men’s basketball teams when they beat Japan and Spain to win the gold? Find your need to achieve and go for the gold.
Principle 6: Affiliation
Connection is principle six and is important for both giving and receiving nurture and support. Being human and connected are important for well-being. Running with a group, club or friends (faster or slower) can be helpful in a number of ways. One generally does better with positive emotional support as well as being able to compare or compete with someone else (training techniques, education, information) than being totally isolated and on one’s own. How many Olympians train without a coach? How many times do you laugh out loud when you’re running by yourself compared with running with a friend?
Principle 7: Mindfulness
This means being in the present and being able to correctly label how you feel during your running. One way to do this is to pay attention to your breathing and scan your body for tightness, stiffness or discomfort. Start by scanning from the top of your head and work down your body to your toes while running. For instance, during my Western States run, I noticed my fingers and arms were tight and uncomfortable because of the manner in which I was holding my water bottles. I immediately focused on my breathing and worked on relaxing my fingers and arms in order to remove the tension. It works. You’ve heard the expression, “Run how you feel.” Chances are, if you feel good, you’re probably running well; and if you’re running well, you’re probably feeling good too.
When incorporating mindfulness, focus on your breathing; and if you’re familiar with yoga, utilize those principles as well. The more relaxed you are, the more aware you become of everything around you. Deep breathing and relaxation is good; body or limb tension is not. Relax – and enjoy.
Priniple 8: Being Future Oriented
This principle stresses direction in your life. I think of my running events as trainings so that I always have a future goal. In the short term, when I was running in the Western States (especially upon reaching Last Chance), I thought about running to the next tree, the next aid station or the next canyon. Having short-term, attainable goals or breaking up an ultra run into components can assist in achieving a more long-term goal. Planning ahead and thinking about the future – it works.
Principle 9: Finding Meaning and Passion
Find meaning and passion in what you are doing. Know why you’re doing what you’re doing; your reasons are important clues in understanding who you are and what your life is about. Having meaning in your activity translates into actually experiencing life firsthand, in flesh and blood. The more meaning and passion I have about my activity, the stronger my drive, energy and determination. With more drive and determination, the probability for success increases. In essence, meaning and passion allowed me to run 100 miles, overcome barriers, and strive to become the best I can be.
Use your brain to your advantage by incorporating these principles into your lifestyle – I guarantee you success in whatever you do. I’m not saying it’s easy; but why not apply these principles to your daily activities and see what happens?
Dr. Lieberman recently lectured at the Chautauqua Institute, UC Davis Cardiology Rehabilitation Department, Lawrence Livermore National Laboratory, and Fleet Feet Running Camp.
[...] was also happy to receive a submission from Dr. Frank Lieberman, ultra athlete, whose article, Mental Toughness, and book, It Has Nothing To Do With Age, debut [...]