Being an endurance coach, something I’ve seen come up time and time again for new runners, and even experienced athletes, is self doubt. Athletes can cripple their capabilities by not having enough confidence in themselves, and confidence is the thing that’s going to get you through the hardest workouts and will keep you moving forward towards your goals. If you’re a new or experienced athlete, and if you’ve ever struggled with self doubt - this blog is for you. We're going to dive into the Endurance Athlete's Confidence Toolkit and give you the tools that will help when the doubt creeps in.

Understanding Confidence in Endurance Sports

Defining Trust

Being confident doesn't mean being fearless; rather, it means having faith in both your skills and the process. Confidence is your best training tool, regardless of your goals— from a 5K, to half marathon, or even an Ironman.

The Importance of Trust

When you're in the starting pen of a race, your heart starts to pound and you have butterflies in your tummy. Having confidence, knowing you've done everything you can, helps calm those butterflies down. Confidenece is what motivates you when things become tough and reminds you that you're capable of so much more than you think.

Difficulties and Uncertainties

Everyone starts somewhere, and that journey often begins with self-doubt. I remember my early days as a runner, when I thought I would never be able to complete the London Marathon. I only lasted one minute on my first training run, but with time, practice, and a positive mindset, I was able to complete The London Marathon. Take it one day at a time and trust in the consistency of your programme; this will help you gain confidence.

Building a Strong Foundation

Setting Clear Goals

Setting goals is one of the first steps in building your confidence toolkit. Make your goals SMART (specific, measurable, attainable, relevant, and time-bound). Start small and build from there. This gives you a clear direction.

Proper Training

The next step is training. An organised training plan is your road map to success. Find one that is right for your skill level and race distance, or contact a coach to create an entirely bespoke training plan for you. Remember that progress should be slow, and the programming will evolve with you as an athlete; it is OK to start where you are and grow from there.

Nutrition and Hydration

Never ignore the importance of proper nutrition and hydration. To function optimally, your body need the appropriate nutrition. A body that is taken care of for on the inside will feel like a strong, confident body on the outside.

Mental Toughness Training

Visualisation

Visualisation is an effective tool. It's a process that entails visualising your goal in detail. I often ask my athletes to imagine themselves crossing the finish line of whichever race we are training for. When you picture yourself achieving your goals, it can have a major impact on your confidence and performance.

Here's how to use the power of visualisation:

1. Get Into the Zone: Close your eyes, find a quiet spot, and take a few deep breaths to relax. Clear your mind of distractions and focus on the task at hand, visualising your success.

2. Be Specific: When visualising, be as detailed as possible. Imagine the sights, sounds, and sensations that you'll experience during your race. Imagine yourself racing strong, feeling the breeze on your skin, and hearing the audience applaud. The more detailed your visualisation, the more effective it is.

3. Positive Outcome: Visualise yourself crossing the finish line successfully. Feel the feeling of accomplishment when you finish the race. Visualising this dream outcome boosts your confidence and establishes a mental blueprint for success.

4. Embrace Challenges: Visualising is more than just picturing the perfect race; it is also about overcoming obstacles. Imagine encountering and effectively overcoming unforeseen hurdles during a race. This can help you prepare for the unexpected and gain confidence in your ability to adapt.

5. Consistency is Key: Make visualisation a regular part of your training routine. The more you practice, the more natural and effective it becomes. Over time, it should help you develop confidence in your ability to face any race or obstacle.

As you guys know I’ve just got a place at Norseman (the toughest long distance triathlon in the world) so obviously some self doubt creeps in - especially when they give you 7 days to even accept your slot purely due to how difficult this challenge will be. I’m 9 months out and I’m already visualising the course, elements I may need to address during the race and reaching the summit to collect my black t.shirt. That mental rehearsal transforms your outlook and hopefully will improve my performance, not only within the race but during the next 9 months of training. Visualisation isn't about wishful thinking; it's about creating an internal roadmap to what you want to achieve and how to get there.

Visualisation is a valuable tool that can boost your confidence and help you overcome self-doubt. By regularly integrating this technique into your training routine, you'll find that your belief in your abilities grows stronger, and your performance improves. Give it a try, and watch how your mental preparation positively impacts your training journey.

Positive Self-Talk

It matters how you speak to yourself. Rather than being your own worst enemy, be your biggest cheerleader. Tell yourself you can achieve anything when the little voice in your head says you you can't. Positive self-talk has a massive power that shouldn't be overlooked. It changes the way you think from doubting yourself to believing in yourself. Here's how to use positive self-talk on your road to endurance:

1. Acknowledge Negative Thoughts: Acknowledging negative thoughts when they happen is the first step. Doubts are normal, but the important thing is to not allow them dictate how you feel.

2. Reframe and Replace: Try to transform any negative thoughts that come into mind into something positive. If you find yourself thinking, "I can't do this," for example, try changing it to, "I can do this, and I will."

3. Use Affirmations: Affirmations are powerful tools for boosting positive self-talk. Come up with a few basic, affirming statements, such as "I am capable," "I am strong," and use them regularly when you train. You can use these affirmations as confidence-boosting mantras.

4. Celebrate Small Wins: Acknowledge and celebrate your victories along the way. Every step forward you take is step forward. Talking to yourself positively helps you remember these accomplishments, no matter how small they may appear.

Overcoming Fear and Anxiety

Fear and anxiety may certainly come into play in endurance sports, but they are problems that can be overcome with the appropriate attitude. Here's how to approach them head-on:

1. Identify Your Fears: Begin by identifying the precise worries or concerns that you suffer with. Recognising these feelings, whether it's the dread of not finishing a race or the anxiety of competing, is the first step.

2. Break It Down: Separate your anxieties into manageable chunks. Rather than focusing on the overall race, choose smaller, more manageable goals. Conquer each segment one at a time.

3. Breathing Techniques: I use deep, regulated breathing as my pre-race preparation. Before a race, take a deep breath and relax your anxieties. Focusing on your breathing might help you restore control.

4. Positive Self-Talk: Remember the positive self-talk tactics discussed before. Overcome negative thinking by reminding yourself of your abilities and prior triumphs.

5. Gain Confidence Through Preparation: The more prepared you are, the less place for worry and anxiety. Train thoroughly and become familiar with the racetrack. Confidence comes from knowing you've done everything you can to succeed - and this is where you want to be at the start of any race.

6. The Memory Bank: When you're standing on that starting line after months of training, think back to the bank of amazing memories and accomplishments you made during those months of training - all those funny anecdotes, challenges you overcame, and ridiculous things that happen while training - take these memories out of your memory bank and use them as fuel. Tell yourself you're ready; you've done the work.

I still get nervous before a race. On the beach at my first 70.3 I was terrified for the swim. I was a non-swimmer, had only just learnt how to swim. There was signs up about jellyfish and crocodiles. The buoys looked miles away. It was a lot. Even 500m into the swim I honestly thought I was going to have to put up my hand and get rescued due to the sheer amounts of athletes swimming over me, grabbing my legs etc. But after months of training, you figure out techniques to use to calm yourself down as best you can. I gave myself space away from other athletes, I relaxed my body, I sang Disney songs in my head, I broke down the swim to just make it to each buoy one at a time. I visualised swims I had done in my training, swims I had done with friends, how I couldn’t even swim a width of a pool almost a year prior. All of these things made that swim come to an end quickly. As I got out of the ocean I looked down and saw 00:33:00 - that’s a 1:44/100m pace. I honestly thought there had been a mistake - had I missed a buoy or gone the wrong way? Nope - I just did a really strong swim and was one of the best swims of my life - during my first ever 70.3 race. Then all fear went and the rest of that race was fuelled by pure excitement and joy.

By incorporating positive self-talk and tackling fear and anxiety with a structured approach, you'll strengthen your mental fortitude and boost your confidence. Remember, it's okay to have moments of doubt; what matters is how you deal with them. As you continue your endurance journey, these techniques will be invaluable in helping you confront and overcome mental hurdles.

Learn from Experience

Embrace Failure

Failure is not the end of the road; rather, it is part of the journey. I've learnt more from my mistakes than from my triumphs. Each setback provides an opportunity to learn, grow, and come back stronger.

Race Experience

Racing can be daunting, but it is also the best place to learn and improve. That first race may be nerve-racking, but I guarantee that each one gets easier. The excitement of reaching the finish line is worth every step.

Support and Resources

Seek Mentorship

Find a mentor or coach who will help you navigate the ups and downs of your endurance adventure. I cannot emphasise more how beneficial this assistance may be. They've been there and can show you the way. (I'm a fantastic Coach, by the way!)

Join Endurance Communities

Running and triathlon are typically alone activities, but they do not have to be lonely. Join local running groups or online networks to meet like-minded people. The camaraderie and shared experiences may be quite motivating, and this support system can help you get back on track if you're having doubts about yourself.

So there you have it—your very own Endurance Athlete's Confidence Toolkit. Confidence is not something you are born with; it is something you build. With the right goals, training, mindset, and support system, you can do anything in the world of endurance sports.

I've been where you are, questioning if I could finish the next event or achieve my triathlon goals. However, with patience and dedication, I found that confidence is an ability that we can all cultivate. It's not about never feeling fear or uncertainty; it's about getting through them.

Embrace your journey, welcome obstacles, and celebrate your accomplishments. With the right tools and unwavering faith in yourself, you'll realise that you're capable of far more than you ever thought possible. So, start growing your confidence gradually. You've got this!

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