Tag Archive for 'mente'

Eliud Kipchoge challenge the human limits

Eliud KipchogeKenyan

  • 35 years, 1m67, 52 Kg
  • Marathon runner, 230km week
  • Married, 3 children
  • Olympic gold and world recordman on the marathon in 2h1m39s

Goal: Run the marathon in 1h59m in Vienna in the next few days

Mental Attitude (mindset)

  • Training, passion and self-discipline
  • He writes down everything he does in notebooks.
  • He writes down his feelings to remember them
  • Read Aristotle, Confucius and Paul Coelho
  • He runs with his mind relaxed
  • “Respect a law, that of never telling you lies”
  • “Only the disciplined are free, the others are slaves to moods and passions.”
  • “When I train, I try to feel my body and give more and more. I don’t believe in limits.
  • “You have to have a great conviction and a team that believes in you and supports you. Shoes are also important. And then you have to be stronger than any other runner in the past. Everything is possible”.
  • “Marathon is life. If you want to be happy you have to enjoy life and I enjoy running the marathon. That’s why I smile.

He leads a spartan life:

  • Always gets up at 5 a.m. in Kaptagat (Kenya)
  • The weekend returns to the family
  • He cleans his room and bathroom
  • He washes his knits and socks in a bowl that he then spreads like the others
  • In the afternoon, he drinks a cup of tea and eats a slice of bread.

(Source: Emanuela Audisio, Repubblica e correre.it)

5 important lessons from the “Inside Bill’s Brain” documentary

A new Netflix documentary series details the inner workings of Bill Gates’s mind, marriage, and philanthropic work, and leaves viewers with important lessons about work, love, and finding their personal definitions of success.

Courtesy of Netflix

The warm-up is for the body and mind

In relation to warming up, I would like to take up what Jurgen Weineck said in his book “The optimal training” because it is a text known to all coaches (psychologists should study it). In fact, it clearly illustrates the physical and also mental role of this phase of training. It thus highlights how important it is to teach young athletes to use this phase of training in the right way and not simply as boring exercises to be carried out to avoid injury.

“Warm-up means all the measures that, before a sporting load – whether for training or competition – useful both to create a state of optimal coordination of psychophysical and kinesthetic preparation and to prevent accidents.

“In active warming up, the athlete practically performs the exercises or movements, while in mental warming he only represents them… If it is used alone … mental training is of little use, because it only partially sets in motion, and often with little intensity, the adaptation processes characteristic of warm-up. However, in some sports (e.g. artistic gymnastics and athletic) it is very effective when combined with other warm-upmethods” (p. 547).

“As can be seen from various works there are interrelationships between warming up, motivation and the psychic attitude towards the activity itself. Thus, on the one hand, a high degree of motivation and a strongly performance-oriented attitude can strengthen the effectiveness of warming – among other things, thanks to the psychic parameters of the pre-event state that prepares the body for a high performance – while, on the other hand, a negative attitude towards it reduces or totally eliminates the benefits … warming up, starting from an initial “neutral” situation, serves to form a psychic state of readiness to perform, evokes an optimal state of excitement of the nervous system, thus improving the attitude towards sports performance and concentration on it” (p.551).

Bianca Andreescu’s psychological rules

The psychological behaviors showed by the new tennis star, US Open winner, Bianca Andreescu:

“Before every tournament she plays and every move she makes, Bianca Andreescu sits down, closes her eyes and visualises exactly how the results will end in her favour. It has become one of the keys to her success.”

“After I won the Orange Bowl, a couple months after, I really believed that I could be at this stage. Since then, honestly I’ve been visualising it almost every single day. For it to become a reality is just so crazy. I guess these visualisations really, really work!”

“Rhythm is essential in tennis and players speak endlessly of the match play required to have mental clarity under pressure.”

“Andreescu is also a combative extrovert, who screeches at her own support box and gets in her opponent’s face. From early on against Williams, she punctuated her successes with loud, ferocious cheers, a salute to her team but also a message across the court.”

“Andreescu, who by now has visualised all the slams she will win and all that she will achieve in the sport, simply shrugged. “Well, get used to it.” (To his coach, Sylvain Bruneau, who has received a trophy of his own. Bruneau grasped the silver trophy uncomfortably in his hands and laughed awkwardly: “I’m not used to this, holding trophies”).


Bianca Anreescu

10 healthy rules to feel ourselves mentally and physically fit

In our society, very often feeling fit is experienced as a duty, because  our friends, the doctor or our partner ask us to be fit and we feel pushed to “do something” to not listen more those questions about why we do not want to do anything. Other times, however, it is the case of those who already practice in the gym to develop a mentality centered on the idea, that to feel good, we must do more and more and the results will be achieved only with pain and tiring sessions in which we challenge ourselves to reach the limit.

Neither of these two approaches to physical activity is of great help in promoting the pleasure of carrying out an activity without any other purpose than the desire to be physically and mentally fit and being at ease producing positive effects on one’s well-being, which are momentary but also lasting over time if carried out continuously. To motivate us to undertake and maintain this type of path it is important to know what we tell ourselves. Here are 10 rules, which represent 10 ways of doing that if acquired could support the choice and maintenance of a physically active lifestyle .

  1. Enjoy the work to be fit
  2. Build a peaceful mind
  3. Breath to feel your body
  4. Visualize your wellness
  5. Listen the heart calm and when working full of energy
  6. Image what you do before to do it
  7. Be your breathing
  8. Feel the body flexibility
  9. Be linked to the good mood
  10. Be grateful to yourself for what you do

All things originate in the mind

All things originate in the mind. Actions and events depend heavily on motivation. Appreciation of humanity, compassion and love are key points. If we develop a good heart, whether our field is science, agriculture or politics, since motivation is so crucial, they’ll all improve.

Dalai Lama

Mind skills in gymnastic over 14

  • Routine: Total command of the routine, regardless of competitive environment and situation.
  • Recovery: Focus on recovery and regeneration strategies
  • Mental skills: Imagery, concentration, emotional control, positive self-talk and relaxation, self-regulation, adaptive perfectionism and self-confidence
  • Team: Team competitive events bring different pressures, and require development and management of team work skills
  • Media: Managing interviews and media events
  • Training: Managing distractions and interruptions in training, while maintaining peak performance over the long term
  • Coach: Takes a stronger role in decision-making, working in partnership with the coach
  • Ethics: relating to competition and social maturity
  • Life: Balance through outside interests and friends, education
(Source: Adapted from http://www.gymcan.org/uploads/gcg_ltad_en.pdf)

The mind in the ultramarathon: how to train it to overcome the crisis moments

As part of the events organized on the occasion of the 100 km of Passatore, Italy, Thursday, 21 May (h.20.30), at the Faenza Galleria Comunale  will host a meeting on nutrition and training. The meeting, organized in collaboration with Iuta (Ultramarathon Italian Association) provides interventions with Luca Speciani on “Diet and performance in sports, in competition and out: the paradigm shift power signal”, and Alberto Cei, on “the mind in the ultramarathon: how to train it to overcome the crisis moments.”

Who wants to meet me can do it during this evening.

The futsal’s characteristics

Futsal is a sport that while coming from the soccer, it has taken very different characteristics. Today the futsal is much more similar to a basketball game, not only for the number of players on the field but also for intensity, speed of play, the possibility of substitutions during the match. The mental coaching of a futsal team thus provides the focus on different aspects of those characteristic  for the soccer.  In oreder to plan a mental coaching program it’s important to know the differences from soccer. In my opinion these are the main differences:

  1. during a time players can alternate every 3/4 minutes
  2. in the last two minutes the team can make more goals and overturn the result
  3. the mistake of one player can be fatal and determine one goal
  4. it’s a game of high intensity, with continuous shots that reduce mental and physical energies of the players
  5. reaction times and decision making must be very fast
  6. each player must always be ready to defend and attack
  7. the expulsion of a player determines a significant advantage to the opposing team
  8. it’s required a constant and high level of coordination and cooperation
  9. the team have to play with high-intensity until the last second
  10. it requires a continuous emotional control over the harmful moods

Marathon psychology

It’s started the season of marathons, here are some tips to deal with this race in the best way.

Because of the physical effort and the length of the race, running a marathon is undoubtedly one of the biggest challenges that a person may face in sport. In addition to undertake a grueling race from the physical point of view, the runners have to deal with the need to manage the thoughts that flow in the mind during the long journey and which may affect the muscle aches felt and the concerns about the risk of not get to the end and do not achieve their goals. Since the marathon requires specific mental skills, sports psychologists have devised a series of mental training techniques that can help athletes of various skill levels to make the experience more rewarding and overcome their limitations. From these techniques are drawn tips that every runner can apply to successfully in training and competitions.

Maintain high levels of motivation and commitment to the long training periods can be a very difficult task. This is why it’s useful to structure a workout plan with a certified coach. If it’s not possible the runner  books and talking with those who have more experience to establish personal goals, realistic and specific, as to run a certain number of miles a week or maintain a steady pace. It’s important that these goals are written in detail and some psychologists recommend placing them into slogans or psych-up sentences that are always visible at home so as to keep constant attention on them. Once defined, the goals have to be carried out with perseverance, because they help the athletes to increase the confidence and to establish more ambitious goals. However, it’s counterproductive to set goals too challenging or have too many, while it’s useful to maintain an calm attitude, waiting for the moment of the first success. During the training sessions, the runners can prepare temselves mentally, through routines to be included in the warm-up, making simulation exercises of the race, and developing a plan for mentallly dealing with the marathon. Simulate the race during some phases of training also means exercising to stay focused when the fatigue and  muscle will be perceived. For this reason, the sports psychologists have studied the runners’ cognitive strategies distinguishing associative by dissociative strategies. In the first condition the athletes focus on the sensations coming from their body and the runners are aware of the physical factors critical to that kind of performance. In the strategy of dissociation, however, the athletes’ thoughts are focused on anything, except on bodily sensations. Some research has shown a trend of more skilled runners to use an associative strategy, while a preference for dissociative strategy by mid-level runners. Other studies have emphasized the opportunity to use a more flexible during the marathon, and in particular to use that associative in the beginning and final phases of the race and the dissociative in the middle phase. Another technique suggested by sports psychologists is the voluntary use of mental images in which the athletes try to recreate the scenario of the race. They imagine to successfully address some stages of the path and overcome obstacles and difficulties encountered in the path  up (for such a climb, a moment of particular difficulty or adverse weather conditions) to the finish line. One of the most useful psychological techniques to be introduced in their training is the use of positive self-talk, consisting in the repetition of mentally positive keywords  that can help to stay focused on the task, avoiding instead of dwelling on dysfunctional thoughts like “No, I’ll never finish”,” I feel bad “,”I’m slow “,” My legs are so heavy.” The athletes have to choose phrases expressed positively, inducing confidence about their own ability (“I can do it” – “I’ll make it” – “Still one kilometer”) or single words that can represent somthing of positive (“Fluid ” – “Easy” –  ” Go! ” – ” Finish”). It’s important that the runners’ practice this technique during the  dworkout , chosing the words and phrases more useful for them.

The day of the competition to pay attention to a few simple rules it will reduce the amount of mental energy nerve valuable to better address the competitive engagement. For example, to prepare all the necessary material the night before, identify and prepare the remedies for the problems that might occur, get to the departure extensively on time, arrange in advance the return home after the race and, above all, think to live an enjoyable day.

It’s also useful to know the place and the event track, taking advantage of the material that comes before the race and imagining the path even if you do not know well.

The more experienced runners are able to recognize the feeling of “hit a wall” that they feel during the toughest moment of the race as a mental component and therefore they consider to have the power to break down this barrier. The important thing is to recognize the body signals of fatigue without trying to avoid them, accepting them and interpreting them as indicators of imminent crisis or inability to move on and do well. During these moments is easy to feel a state of panic, which further it will increase the feeling of fatigue and you face alive in the athletes’ minds the word “Stop!”. In these moments the self-talk experienced in training will be very useful replacing the dysfunctional thoughts. The athletes should focus on their stride, breath, light feet on the ground. Only after these check-in it can be useful to use a dissociative strategy leading the athletes to focus on the feeling they will prove after the finish, to think of the award they will receive or even content that have nothing to do with the marathon and which have the function to distract from the fatigue.

Even during the race, as in training, it’s important to divide the effort of placing sub-goals which, once achieved, will push to get to the end. For example, it’s useful to focus from time to time over the next five kilometers or the next half hour of the race, because mentally deal with the 42 km can be perceived as something difficult to achieve.