Jeff Brown - Runners World The Runners Brain: How to Think Smarter to Run Better

ALSO BY DR. JEFF BROWN

The Winners Brain(with Mark Fenske and Liz Neporent)
Chicken Soup for the Soul: Say Goodbye to Stress (with Liz Neporent)

Chicken Soup for the Soul: Think Positive for Great Health

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Copyright 2015 by Rodale Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Book design by Amy C. King

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN-13: 9781623363475 paperback
ISBN-13: 9781623363499 ebook

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No one I know captured the joy, self-confidence, and challenge of running more than my happy and clever son, Grant, who is now running on streets of gold.

Grant Fieldon Brown

August 31, 2006July 23, 2013

www.RunningonStreetsofGold.com

CONTENTS

FOREWORD

As a city, Boston is unmistakably accustomed to rallying for major sporting events. Whether its a comeback victory in the World Series, an epic battle for the Stanley Cup, or yet another Super Bowl run, Boston gets it done. But I doubt that any sporting event in Bostons historyperhaps in the worlds historyhas been more anticipated than the 118th running of the Boston Marathon in 2014. It was that marathon that personified the words Boston Strong and defined our resilience and tenacity as a unified country of runners committed to a goal much bigger than ourselves. We chose to face fear, not run away from it. We chose to let our collective spirit be clearly seen by the world. We wanted to define who we are, what we do, and why we do itbombs or no bombson our own terms. Even though I was blessed to cross the finish line first in 2014, in my heart, I believe we all won the marathon together.

The 2013 Boston bombing was something that touched all of us in the world of running. Whether you were a champion marathoner, a rising track star in high school or college, a parent who runs to set a healthy example for your kids, or a seasoned runner who just never kicked the decades-old habit of wearing down the soles on your shoes, all runners were affected by the bombing. And for those families, runners, spectators, and volunteers who have been affected permanently by the bombing, I continue to keep you in my prayers.

As human beings, we have thoughts, emotions, coping strategies, faith, and the ability to deal with obstacles. God gave each of us a brain that we sometimes forget to tap into when we run. We get distracted by the latest technology, our favorite brands, the hottest colors, the coolest clothes, and forget about our brains. As Dr. Jeff Brown says, You already own the most high-tech piece of gear youll ever need, and its already paid for, too. Its your brain. Hes right. No machine will function as fast and accomplish so much at once as your brain can.

One interesting and funny statistic to think about that Dr. Brown shares is that a Boston Marathon field featuring 30,000 runners brings approximately 90,000 pounds of brains out onto the course. Quick math translates that to 45 tons of grey matter, and thats something we cant ignore. Weve focused on diet, stretching, breathing, long runs, short runs, fun runs, arch supports, muscle repair, hydration, blisters, and bleeding nipples. Its now time to focus on our brains and keep them permanently in the spotlight.

During Dr. Browns 15 years of being the official lead psychologist for the Boston Marathon medical team, hes seen most everything mental that a runner can experienceand then some. He understands the unique qualities, special circumstances, deep motivations, and the confident joy of accomplishment through hard work. When I crossed the finish line in 2014, Dr. Brown was right there. My wife, Yordanos, grabbed him in a bear hug as she started jumping up and down, shouting Praise the Lord! Caught up in the moment, he jumped and shouted with her.

Dr. Browns knowledge and experience with and about runners and their brains is vital for each of us as we, ourselves, seek to better understand how to run smarter and think like the healthy, knowledgeable runners we need to be. Just think what each of us might be able to accomplish if we committed to training and caring for our brains just like we do all of our other running goals. The Runners Brain is full of solid science, proven mental strategies, inspiring and funny stories, tips, and thoughts from some of the greatest brains in running and is written in a down-to-earth, practical, and approachable style. Any runner looking to maximize his or her performance and get the most out of every run can benefit from Dr. Browns wisdom.

Meb Keflezighi
June, 2015
San Diego

PART

RUNNING AND YOUR BRAIN

As a runner , your biggest asset (or sometimes your greatest enemy) is your brain. You must put in the miles and the time to run your best, of course. But I believe physical conditioning alone isnt enough to put wings on your feet. What you think and feel on and off the road has a huge influence over how you perform once you lace up.

Being the head psychologist for the Boston Marathon for the past 14 years and having worked with hundreds if not thousands of runners, I can tell you that understanding the mechanisms behind your thoughts and emotions can help you get to the top of your game. You meticulously plan your speed days and hill work; the mental aspects of your program should get the same priority and attention.

In this section, Im going to dive into the theory of why running is good for the brain and why the brain is good for running. Im going to explain how the neural wires and circuitry that run through your gray matter can enhance your self-image as a runner, and how you can fine-tune those connections.

Ill also take you behind the scenes at the 2013 Boston Marathon to give you my firsthand account of what happened when the bombs went off. That the attack on Boston affected every single American goes without saying. But I think for those of us in the running community the feelings run deep, even those who will never set foot on the Boston course. By virtue of being a runner, you have a personal connection to this national tragedy that informs your thinking and influences your emotions. So lets start off with that.

CHAPTER 1

The Medical Tent

Lessons from the Boston Marathon bombing

So a psychologist walks into a medical tent and the bartender says, Whats a psychologist doing in a marathon medical tent?