Brian Mackenzie

One of the most overlooked aspects of training for sport specific events (besides recovery) is mental preparation. Too often, I’ve seen a well-trained athlete fail to meet their performance expectations due to neglecting this training target.

When you embark on training for a marathon, triathlon or obstacle course race, every training checkbox has to be checked. Starting with a carefully laid out program accounting for your unique lifestyle is critical. Whether you’re competing just to finish or to stay healthy and fit, consistent training and recovery are key habits to create. After getting that down, most athletes stop there. They fail to look at the bigger picture.

Think about taking it one step further.

How does training for this event connect to your life? Who or what are you going to think about as the distance increases?

Recently, I addressed this mental dilemma with one of my long distance athletes. An “under-performance” in his first race of the season; a “low priority” race have you, we discovered that something needed to change. Headed into the weekend, he was beat down from a busy week of work and training that had not been his typical consistency. He showed up to the race late and had to rush the staging, barely being able to get his goggles set before the start of the swim. How do you think this story ends that day? Not so good, but still a PR.

Needless to say, we regrouped. After a lengthy coaching call and uncovering all aspects of the experience, I knew I could do better to prepare him mentally. I knew it was time to adjust his expectations … he knew it. Yet it wasn’t just the expectations, it was also his mindset entering the event. He had to dig a little deeper.

Performance is about mindset.

If you’re racing for just a PR, you’re not getting it. The first step in mental preparation is creating your mindset. Discovering the intrinsic motivation behind your training commitment and identifying it from the beginning becomes a make-or-break moment. Who or what are you racing for? How does this commitment make you a better human being?

Going out there because it’s something to check off your bucket list is going to leave you walking at the end of an Ironman event. What I’m suggesting is that you think deeper. What’s the point? You’re going to face your best self (hopefully not your worst) thirty-five miles into your fifty-mile ultra marathon, whether you like it or not. What are you going to call on? As your butt and legs are cramping at mile ninety of the Ironman bike leg, don’t you think you’ll need a mental boost?

How you approach training sessions matter.

Secondly, how you approach training sessions each day matters tremendously. You must stay positive and optimistic as you approach each day, develop rituals. Understand the performance goals for each workout are important, but they don’t dictate your mindset. Athletes who struggle seem to have high expectations of each and every performance. Never letting one bad day go. Unfortunately, approaching your training in this way leads to disappointment after disappointment. It’s your own fault. Train your mind to be positive. Look at each race as an experience. An experience you’ll probably never get again.

Personally, when I race these days, I think about the people who inspire me the most. Not just with my training, but those who push me to live a better life. The athletes I’m fortunate enough to coach and the exciting opportunities I have to keep growing professionally. What I know is, gratitude can cultivate the athlete’s mindset and our perception of everything matters. For me, the majority of my thoughts are cued to the people who are most important in my life. Like many of us endurance junkies, my wife has supported me at just about every endurance event. Waiting around on an Ironman course takes training in itself. These are the types of thoughts that keep me going, the deeper motivation to work my hardest. My best advice for you is to think about what truly matters as the distance gets greater and as your training progresses.

The results may surprise you.

Sharing this perspective with my athlete, he took some of my thoughts and executed at his last Olympic distance triathlon. Mind you this was his first Olympic distance, he finished in 2:45 blowing expectations on all three of his projected paces for each sport. His paces were almost faster than his first sprint, which is wild because the distance was almost double. Most likely this was a testament to his self-reflection. Where do you think his confidence is now?

What you can take from this is that your mindset matters. Create your mindset around the important things in your life. Apply it to game day and in your training sessions. When you begin to approach your workouts with positivity, you will dictate your own success.

Year after year, it seems like there is a new set of races to attend. No matter where you live nowadays, if you desire to hit a road race, it’s entirely attainable every weekend in the good weather months of the year. According to Running USA, growth in road running has been exponential since the 1990s and peaked in 2013. In 2014, Female athletes accounted for 10.7 million finishers nationwide and males represented over 8 million finishers. Overall, there were 18,750,000 finishers in the U.S. in 2014 down only 250K from 2013. With the rise in road races and hike in registration fees, it leaves athletes wondering where to prioritize. Not to mention the addition of obstacle course racing, relay races and trail running exploding in popularity.

My early running.

When I began running in my early twenties, fees didn’t matter. I had the desire to race every weekend, no matter the cost (body included). I was young, excited, and couldn’t get over the rush received from crushing the streets. Primarily a road specialist, I’ve now found myself (as an athlete) prioritizing quality events over the quantity. With shifts in my career and the opportunity to save money and time for my family, racing has become less important. The difficulty now is deciding which races deserve priority? How many do I need to race in order to keep that rush and enthusiasm?

Running for a cause.

As recreational athletes, we all race for different reasons, but as we evolve, it’s important to take a deep look at what races really matter and the events that correspond to your long game. Always looking at racing as a metaphor for life, I’ve carefully carved into the athlete I am today. A couple of years back, I did my first and my last 50 milers, all with the motivation of raising money for a little girl named Livia. Livia was born with Bronchomalacia, which is a collapsed bronchial tube, requiring Doctor’s to put in a trachea tube at birth.

She has lived with this condition her entire life, so the least I could do was start racing for something greater. Collectively, my friends and family raised over 5K, all with this little girl in mind and my willingness to tackle an Ultra run on less than twenty miles a week of training. Out of all my race experiences, it has truly been the most memorable, not because of the distance or result, but the purpose behind the event. It was certainly an event that can be added to my legacy.

Finding Inheritance of Hope

With my recent move to Brevard, North Carolina, I have stumbled across an amazing cause: the Inheritance of Hope. This has become more important to me as I continue to dive into its mission. Only hearing about this non-profit a month ago, I’ve learned that 1 in 20 children will lose a parent before turning 16. What an unimaginable circumstance for any family. Inheritance of Hope inspires hope in young families facing the loss of a parent and approaches achieving their mission by providing life-changing Legacy Retreats®, Legacy Scholarships, outstanding resources, and individual and group ongoing support.

Reflecting on my own life.

After learning their story in a 4 Minutes or Less episode, it pushed me to take a closer look at my relationships with my family. How much time am I truly devoting to my loved ones? Can the time be considered quality? I’ve instantly become connected to their vision. I’m excited to share that they will be leading their first half-marathon on April 30th. In conjunction with their already established 5K Legacy Run. This is certainly a race that will leave a legacy every year. And is a prime example of a race that fits with the fees as the road-racing scene grows greater.

Half-marathons are growing at an annual increase of 4% finishers (2.046 million, another new high) so it’s fantastic to see races popping up with deeper meaning in this market. As I mentioned, my racing career has switched away from solely being results driven or motivated by personal records. At the end of the day, I ask myself, why does it really matter if I finish first in my age group? Or achieve a PR? Yes, these are still important goals, but have an intention for pursuing them. Simultaneously, you can positively impact your community with how you approach racing. Too often we forget about that the memories and race experiences, the things that we’ll actually remember. Prioritize your legacy and how you impact the people around you.

Now, I’m no expert when it comes to the bridge between the neurological side of working out and the physical side, but I know that if the first thing that you’re doing when you enter the gym is grabbing a foam roller and laying down, you’re wrong.

Let’s talk about the parasympathetic nervous system (PSNS). The PSNS is essentially the building block for relaxing activities such as sleeping, eating, and watching TV. To strengthen this system immediately prior to working out is counterintuitive and could be destructive in the long run.

Try this example.

I want you to put yourself in your dog’s shoes (I like dogs… A lot); If it’s time for a stroll through the park with your little pal, the first signal is usually asking the little guy or gal if they’re ready to go for a walk, right?

Now, I want you to imagine changing the routine. If every time you’re going to take little Fido for a stroll, you have him lay down on his bed prior to your adventure, do you think that he’s going to be as enthused to run free as he would if you psyched him up prior to the walk? The answer is no.

What I’m trying to get at is that if the first thing that you’re doing is laying down onto the floor to “mobilize” (you’re really just being lazy), you’re pretty much priming the body to react in a way that would form into a mindset of not wanting to be in the gym (i.e. laying down on your couch after a long day of work while dinner still needs to be made). Primarily, we want to strengthen our sympathetic nervous system (more action-required tasks) during our time in the gym, not our PSNS.

To be clear, I’m not saying to not mobilize upon your arrival in the gym… You need to. It’s good for you. It has to be done the right way.

“So, how do I prime my sympathetic and parasympathetic nervous system the right way?”

I’m glad you asked, it would be beneficial to do something that will stimulate the mind as well as the body upon the start of training. Have a plan. A blueprint, as well as a positive mindset, needs to be established before you walk through those doors. The mind is everything. If you’ve decided that you’re mobilizing before your dynamic warm up/workout, make sure to know exactly what you will be tackling and how you will be tackling it. Lying down and being passive on a foam roller probably isn’t the best way to tackle things.

So, the next time you walk into your wonderful affiliate or track, be excited (stay tuned for what to do on days when you’re having a hard time getting motivated about training). Be ready to attack the workout with unparalleled vigor and dedication. I promise it’ll pay off in the long run.

Happy training!

Learning how to run properly after years of poor running isn’t an easy task. You’re unraveling a nasty habit that wasn’t created overnight. It takes constant repetition of drill work over at least a six-week period to truly hone in an athlete’s form. You must get hands on feedback as well as consistent video footage to ensure change. The intangible aspects include receiving “buy in” from the traditional endurance athlete. Technique has never been the focus. Distance and volume has taken precedence. Switching the mindset is step number one. After that, it comes down to proprioception. Can the athlete feel what you’re talking about? Do they begin to understand strong running position over weak?

As someone who has coached hundreds of athletes on running form, it has never been a one-size fits all approach. At Power Speed Endurance Clinics, we encourage athletes to connect with the drills that make the most difference for them. Throw out the ones that trip you up. It’s about creating awareness and uncovering a feeling. The book of running drills is not short of options, but what happens when an athlete simply cannot connect the dots? Constant video and cueing just doesn’t seem to do the trick?

Like any good coach, you need to keep working until the light bulb turns on. You have to get tactical, and I suggest using a few of these insider technique tactics…

The ShoeCue

This is the only insole replacement I would ever recommend for a runner. The ShoeCue is a smart product fulfilling a NEED for runners, helping them understand right from wrong.

Over the last month, I’ve messed around with these in my warm-ups and drill work, receiving immediate feedback from the insole. Obviously, I’m not a heel striker by any means, but the smooth bumps on the heel let you know where you’re landing. It is the perfect tool for someone first trying to regain proprioception.

Foot strike is a result of remaining in the proper position and successfully pulling verses pushing, so we often don’t cue it as coaches. However, imagine something that buzzes you when you complete an incorrect movement pattern? The ShoeCue does just that without punishment.

My recommendation is not to get too crazy with these insoles (such as run with them in a marathon), but use them as a training tactic. Implement them with your drill work and during your warm-up runs. It is a quick way to have you or athletes explore right from wrong. Not something to rely on, but certainly a quick and seamless way to transform the most wrecked running form.

Barefoot

When time allows, I’ll have athletes go barefoot and video their running form. Typically, it’s a nice transition on day two to show them what happens when we take the cushion and impeding shoe away. Immediately the feet start landing further underneath the hips, form instantly clears up, and they receive feedback.

If you run two hundred meters barefoot, you quickly realize what’s right from wrong and where your feet are designed to land. You instinctively make the correction. This can be a huge sell for athletes and becomes an outstanding way to rebuild foot strength. Think of implementing this with your or athletes from the very beginning. Find a safe surface to run six to eight fifty meter repeats and progress the volume week after week for the first six weeks. Monitor you or your athlete’s tissues as the volume builds and space out the sessions. Getting up to ten hundred meter repeats at smooth pace usually does the trick. Remember you’re using this as a technique tactic not for developing cardio-respiratory endurance.

Jump Rope

Let me ask you, can you heel strike when jumping rope? How about land outside your general center of mass (hips)? Jumping rope is a flipping fantastic technique tactic. It puts together every drill we preach and doesn’t allow you to proceed unless you’re hitting the correct positions. Although it requires requisite single under abilities and a little bit of coordination, practicing this one will do wonders for your technique.

As one of our most advanced drills, I recommend throwing this one in after learning or teaching a few of the basic running drills. This becomes a great compliment to a warm-up, and it’s easy to layer up the difficult, such as running with the rope. Check out this video for the full breakdown…

Well there you go, a few technique tactics to implement in your own training or with your athletes. Don’t ever believe that one drill is the end all be all for creating change with running form. It comes down to learning teaching and uncovering awareness more than the actual drill itself. Create the connection and always go back to the basics when it starts to feel off.

Sleep Hygiene

Last week you learned about why sleep is so important to your performance, health and wellness. This week, I’m going to cover exactly HOW to get a good night sleep.

• Stick to a consistent bedtime and wake-up time as much as possible every day of the week (including weekends). This will help keep your body’s clock regular.
• Ensure a good sleep environment; Room temperature should be between 18.5 and 23 degrees Celsius, (65F to 73F, with men generally liking it a little cooler). The room should be as dark as possible. Use blackout curtains or blinds, cover up any standby lights on electronic devices or better still, get them out of the room. An eye mask can assist with ensuring a dark environment and is something I have used for several years.
• Avoid electronic devices, especially smartphones, most e-readers, tablets and laptops for at least 1-hour prior to bed. As I wrote in Part 1, these devices emit short wavelength blue light. This stimulates your brain and prevents the release of melatonin. I can’t recommend enough, steering clear of these devices before bed. Just keep them out of the bedroom, full stop.
• Use the bedroom only for sleep and sex (and when staying in a hotel, work at the desk and not in the bed). This eliminates non-sleep-related associations with the bed.
• Develop a soothing and consistent nighttime routine. Take an easy walk, take a hot bath, read (fiction) for a while and then go to bed. Following this sequence every night sets up a behavior chain that prepares the body for sleep. I have read a fiction book, as non-fiction will stimulate your brain more, every night for around half an hour for the past couple of years. It’s now part of my routine, and I’ve been able to work my way through some amazing books.
• Resolve daily dilemmas before going to bed. If something’s on your mind, decide a course of action, write it down, and then forget it until tomorrow.
• Once in bed, avoid watching the clock, even if you have to put it in a drawer. Worrying about what time it is will only create sleep-robbing anxiety, and it won’t add another minute to the night.
• Avoid all caffeinated drinks; coffee, tea, colas energy drinks and caffeinated foods in the afternoon or evening. Caffeine’s stimulant properties affect some people even 12 hours after consumption. And don’t forget that some medications interfere with sleep.
• Don’t consume alcohol within 4 hours of bedtime. Although alcohol can effectively promote sleep, the sleep is highly disturbed because of alcohol’s effect on sleep architecture.
• Stay away from big meals late in the evening. While the food may be great at the time, subsequent discomfort from a heavy meal will have a negative effect on sleep quality.
• Lastly, if you can’t fall asleep within approximately 20 minutes, get out of bed and do something relaxing for a while. Then, when you feel sleepy again, give the bedroom another try.

A big thanks to one of my athletes, Ian Dunican of Sleep4Performance. As weird as it sounds, I learned everything I know about sleep from Ian. The knowledge I gained from Ian was instrumental in this and my previous sleep article.

In 2012, the American Medical Association (AMA) adopted a new policy stating that nighttime light exposure is hazardous to human health.

Updated: February 5, 2024

1. You can’t keep your regular weekly mileage.

When first switching run techniques, this is a hard one for endurance athletes to understand. Our athletes often say (with a significant degree of exasperation, mind you!) in the beginning, “Wait, I can’t do my weekend long run?” Yes. That’s true. Let’s take a comparison with lifting weights. When you learn to squat for the first time, is it intelligent for you to load a bunch of weight on the barbell and just go? Of course not because squatting is a skill, one that can always be worked on and refined over time. Running is also a skill. Running, like all human movements, has a defined starting and ending point. The awareness of the in between is the difficult part in running. Immediately ramping up volume will not allow you to keep your form. This will lead to misunderstandings regarding the skill and possibly injury. If you’re seriously treating running as a skill, you have to back down your weekly mileage tremendously until you get it right. Continue reading “Before You Switch Run Technique: 10 Things to Know”

Updated: 5 Feb 2024

What is the most important factor in movement? If you come from a traditional fitness community, you might be tempted to say “strength”, or “power”, or even “motivation”. In actuality, it’s gravity.

Our long relationship with gravity.

Gravity is one of the first challenging forces we encounter as we grow up, since literally all movement is directed by it. Newborns trying to crawl, trying to stand, or trying to walk are facing it head on. Remember that movement, in essence, is the shifting of body weight in order to change from one position to another. What are you working against in order to complete these shifts in body weight? Gravity. Continue reading “Gravity and Movement”

By Brian Mackenzie

Ever heard the saying, “Never heard them coming”? While this may apply to many things, most of which being stealth or under the radar, this could not be more applicable to human movement. Running plays one of the most functional roles in movement. Especially for Military or Law Enforcement Personnel whose lives may depend on this fact.

If you show up to any foot race, you will get a greater understanding of this quickly. Continue reading “Silent Running”