The As-If Principle Workout Program
Mind over Matter -do you feel what you think?
If you've never heard of this one, it's because it's one of mine - I made it up :0) Well, not the 'As-If' Principle, I can't claim that one, but it can be applied to a treadmill workout, or any workout or your sport for that matter.
So first of all, what is the 'As-If' Principle? You may have heard the term 'smile and the world becomes a happier place'. This is the basis of the principle. It was William James, a philosopher who wondered whether our emotions guide our actions, or if in fact, our actions guide our emotions.
He set up a number of experiments to see if this was the case, And to cut a long story short, he actually found even if your smile is totally false (and you know it's false), it still can make you feel happier, This, he surmised, is because your brain equates the muscle actions of your face when smiling, with a time you were happy.
And for example, if you want to be confident, act 'as if' you're confident and it can make all the difference. I knew a guy who, before delivering an important presentation, would stand in a Superman pose and visualize his cape blowing in the wind as he put his hands on his hips and puff out his chest. He would then stroll onto the stage and 'give them what for'! For more on this incredibly powerful, yet simple method, see the short video after my workout.
So what the heck does this have to do with a workout, you ask. You could also call this a 'mind-over-matter' workout. Because if you're getting tired on your treadmill, you can actually use this method to overcome fatigue (up to a certain point) to improve your times and fitness. I also find it a great way to stay focused and 'in the moment' while training.
It Ain't What you Do, it's the Way that you Do/Think it!
So try this out. It doesn't matter what your fitness level is, or how experienced/inexperienced a runner you are - it's all relative. I'm assuming you've already consulted your doctor for suitability for undertaking a workout routine etc.
I love this routine and continue to experiment with the timings and what I tell myself. I used to find I would 'pull a face' and grimace when I was getting tired. Remember the bit about smiling and being happy? By grimacing, your actions are telling you you're getting fatigued and are uncomfortable. A relaxed face, jaw, neck and shoulders will help to inform your mind and body things are okay and you can manage the current pace - both from a physical and mental aspect.
Here's a 2-minute video that explains the principle superbly.
So first of all, what is the 'As-If' Principle? You may have heard the term 'smile and the world becomes a happier place'. This is the basis of the principle. It was William James, a philosopher who wondered whether our emotions guide our actions, or if in fact, our actions guide our emotions.
He set up a number of experiments to see if this was the case, And to cut a long story short, he actually found even if your smile is totally false (and you know it's false), it still can make you feel happier, This, he surmised, is because your brain equates the muscle actions of your face when smiling, with a time you were happy.
And for example, if you want to be confident, act 'as if' you're confident and it can make all the difference. I knew a guy who, before delivering an important presentation, would stand in a Superman pose and visualize his cape blowing in the wind as he put his hands on his hips and puff out his chest. He would then stroll onto the stage and 'give them what for'! For more on this incredibly powerful, yet simple method, see the short video after my workout.
So what the heck does this have to do with a workout, you ask. You could also call this a 'mind-over-matter' workout. Because if you're getting tired on your treadmill, you can actually use this method to overcome fatigue (up to a certain point) to improve your times and fitness. I also find it a great way to stay focused and 'in the moment' while training.
It Ain't What you Do, it's the Way that you Do/Think it!
So try this out. It doesn't matter what your fitness level is, or how experienced/inexperienced a runner you are - it's all relative. I'm assuming you've already consulted your doctor for suitability for undertaking a workout routine etc.
- Select the 'manual' workout program on your treadmill - it's best you have control for this one.
- Start with a comfortable pace for 2-3 minutes with a 0% incline - or whatever duration/incline setting you use for a gentle warm-up.
- Once you're happy you're warmed-up and ready to roll, crank up the pace to your usual running pace. Maintain this pace while keeping your shoulders relaxed and your arms swinging by your sides.
- So here comes the As-If Principle part. Start to increase the speed setting slowly, for example, 0.3 MPH every 30 seconds, until you start to feel it's an effort to maintain.
- Now tell yourself, 'this is easy', 'it's a doddle', or 'no sweat', or words to that effect.
- While saying this in your head, check you've not raised your shoulders or are 'pulling a face'. Relax your jaw, neck and shoulders and see if it feels your running a little slower. If so, then you had tightened a little and shortened your stride length. If you relax, your stride length increases and, while the belt is still running at the same speed, it will now feel like you're running slower because you're taking fewer strides per second.
- While continuing to tell yourself 'this is easy', and keeping an eye on your shoulders etc, nudge up the speed another 1 MPH and maintain your form. The extra speed will increase the ground reaction forces (GRF) meaning you get a greater push back from the belt as your effective body weight increases as your foot lands on it.
- 'Use the Force, Luke' and appreciate this greater push will help you run taller. Image a piece of string pulling you up so you stay lighter and freer as you run.
- Maintain this tall and light running (while remembering 'this is easy') and crank up the speed another 1 MPH for a minute.
- Repeat until you feel you can't maintain your technique, or your body stops believing it's easy, then reduce speed by 2 or 3 MPH.
- You may find you're back at a pace that would normally be a challenge, but because it's all relative, you will find it easier than the previous pace.
- Maintain this pace for a few minutes, then repeat steps 7 - 11 until you find it a challenge - then slow to a walking pace for your cool down.
I love this routine and continue to experiment with the timings and what I tell myself. I used to find I would 'pull a face' and grimace when I was getting tired. Remember the bit about smiling and being happy? By grimacing, your actions are telling you you're getting fatigued and are uncomfortable. A relaxed face, jaw, neck and shoulders will help to inform your mind and body things are okay and you can manage the current pace - both from a physical and mental aspect.
Here's a 2-minute video that explains the principle superbly.
You can apply this method to all sorts of workouts, training, and your work or personal life. Give it a go and see what it can do for you :0) I can recommend Richard Wiseman's book, The As-If Principle: The Radical New Approach to Changing Your Life.
You can also read more about my approach to training and performance enhancement using the Alexander Technique, in my book, The Peak Performance Zone. It's available on Amazon worldwide.
You can also read more about my approach to training and performance enhancement using the Alexander Technique, in my book, The Peak Performance Zone. It's available on Amazon worldwide.
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