Pushing Past The Pain Barrier
Introduction
At the final hundred, fifty, and twenty meters of a race, it can seem almost impossible to muster up enough energy to make it to the finish line. The extreme pain and discomfort at the final stretch of a race can often feel like too much to handle, and this is especially true for distance runners, who will have been running for several minutes at this point. However, record-breakers and PR-makers alike will know that this leg is just as crucial as every other part of a race, perhaps even more, and finishing strong can be the secret to shedding substantial time from a personal best. But how can one possibly finish strong while in so much pain?
Understanding the situation
At the final stretch, a runner's body is filled with lactic acid as a result of extended periods of anaerobic respiration. From an evolutionary standpoint, the pain that is experienced as a result serves as an indicator that the body is running out of energy. Listening to the pain and stopping physical activity would give the body what it wants: an opportunity to recover, but of course, that is not the goal in a race. Runners have to learn how to push through that pain and stay strong despite any opposition from the body until the finish line is crossed. This seems easier said than done, but with a few helpful tips and tricks, dominating that final stretch can feel a lot more feasible.
Training for pain
Learning how to push past pain can start with the training that a runner does. Especially for distance athletes, training past the lactate threshold, or the point at which aerobic respiration crosses over into the anaerobic kind, can help accustom the mind to the burning sensation of lactic acid. Trying to spend more and more time past that threshold trains the runner for the pain that they will certainly experience during a race, and training just under that threshold can help a runner raise it, leading to faster times with less pain.
In addition, in the moments right before a race, it is important to get into the right mindset. Taking deep, calming breaths can help to loosen the muscles and relieve possible performance anxiety. Also, recognizing that the race will inevitably bring pain, and resolving even before the race starts to overcome that pain, no matter what, is already a huge step towards surpassing that midrace burn.
Midrace Strategies
The gun has been fired, the racers are galloping and panting, and suddenly, the last quarter of the race has set in, and so has the searing pain. Here are some midrace strategies, tried and true by professional runners, to mitigate the pain.
Focus outwards. Directing attention to something external, outside of the body, can help a runner forget about the burn. For example, looking at the spectators on the bleachers, focusing on the cheers of teammates, or simply locking sight on the runner in front and focusing on following them can all be a tremendous help.
Focus inwards. As contradictory as it may seem, directing attention to the body itself is a valid mitigation strategy, especially if focusing outwards isn't working. Concentrating on relaxing the hands and shoulders as well as noting one's cadence can relieve tension, improve running form, and allow the brain to focus on something other than the pain. Not only will the rest of the race feel better, but personal bests will become likelier because of the speed uptick that improved form yields.
Micro goal-setting. Instead of focusing on a finish line, say, 800 meters away, break the race down into smaller segments, each with an imaginary finish line. With all the attention and focus directed on smaller segments, the daunting 800 meters will feel a lot shorter, more realistic, and more feasible. As world-class biker Ivan Basso explains, setting targets within sight and as short as thirty seconds away can drastically help to push past the pain threshold.
Recall the sacrifices made. In the words of ultrarunner Dylan Bowman, "Match the suck with motivation." Remembering all of the pain and sacrifices that one has experienced to get to where they are as well as recalling who they're doing this for can prove to be extremely effective mid-race motivators.
Become competitive. If the conditions are right and an athlete finds themselves in the middle of a pack or behind a key racer, focus on beating them. As gold medalist Simon Whitfield discussed, aiming to keep with a training partner, beat a fellow racer, or match a desired pace can all help to "drive [athletes] to get the most out of [themselves]."
Exertional pain vs. acute pain
It's important to note that the mantra of "pushing through the pain" only applies to exertional pain, not acute pain. While exertional pain is caused by trying one's hardest in a workout or a race and due to a buildup of lactic acid, acute pain is caused by injuries, such as severe shin splints, bone fractures, or a pulled muscle. Pushing through acute pain is not a good idea, as it can exacerbate the existing injury and possibly delay healing by weeks or even months. Athletes must know their bodies and recognize the type of pain that they are feeling to stay safe and healthy.
Conclusion
It can seem almost impossible to push through the excruciating pain of midrace lactic acid, but getting into the right mindset, distracting oneself from the pain, and finding inner motivation have all been proven to be successful strategies for mitigation. By employing more and more of these tactics both outside and inside a racing environment, racing will feel more thrilling, and personal bests are sure to see bounds and leaps in the right direction.
Sources
“Breaking the Pain Barrier.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/the-procrastination-equation/201207/breaking-the-pain-barrier. Accessed 24 Apr. 2024.
“How to Push through Pain like an Olympian.” None to Run, www.nonetorun.com/blog/how-to-push-through-pain-like-an-olympian. Accessed 24 Apr. 2024.
Mental Tricks to Push through Midrace Pain | Runner’s World, www.runnersworld.com/health-injuries/a20854475/mental-tricks-to-push-through-midrace-pain/. Accessed 24 Apr. 2024.
Shea, Sarah Bowen. “Pushing Past the Pain of Exertion.” The New York Times, The New York Times, 27 Oct. 2009, www.nytimes.com/2009/10/29/fashion/29FITNESS.html.