How to "dig" in a race?

Its about motivation. If you want it that badly (PR or Place), the hurt doesn't matter.

Dig is meant literally. Slam your feet into the ground so hard it digs a hole and throws part of the ground into the air behind you. Everyone slower than you should have mud on their face.

It's 50/50 fitness/motivation. When you're fit enough to hang with a group of guys at the front or just off the front it makes competing much more motivating. You aren't going to unlock a new PR just by learning to dig. There has to be the fitness to put yourself in a position where you're going to have to dig to win or place well.

Practice helps, so racing more will help you develop the skill.

The mental aspect is also very important in this regard. Visualising in advance what it will feel like when the going gets tough helps you prepare for the rationalisation you use to just let go and slow down. What will you think about to help you keep it up? What motivates you to perform, and battle through the pain?

It's much easier in XC. The surface on the track makes it more difficult, but if you hit the weight room, have the right type of equipment, and stay focused you should be able to break through on the track.

There are a lot of good books and podcasts talking about mental training, not just for running. If you like a scientific approach, read Endure by Alex Hutchinson.

Good shout. I'll throw in How Bad Do You Want It? by Matt Fitzgerald as another decent book that looks at the same subject.

One mental thing that I read in a book that elites do is called "Bracing" .. a lot of people will try the Mental approach of .. "this isnt gonna hurt" .... when what you should tell yourself is .. this is REALLY Going to hurt, but I can handle it because of my toughness training etc.

In a practical sense, 1/4 mile hill reps have always been a good way to practice the “eye of the tiger” for me. It’s really hard to push all the way through the top of the hill when you are gassed 3/4 of the way up. It’s great mental practice to get used to the fact that it’s only exertion, and you are not going to die if you keep it up until you’re done.

I remember Mark Wetmore after Ritz won NCAA cross, he said it wasn’t good for an athlete to be that wrecked after a race too often. Ritz was basically delirious for a good half hour I think.

To speak in antiquated terms, if your fitness is stronger than your legs, then once you hit the wall, you really won't be able to dig meaning that you'll feel fine but can't really move much faster - muscle failure is failure. If your legs are stronger than your fitness, then you're allowed the privilege of the suffering like a drama king/queen/non specific gendered royalty.

17:59 5k runner wrote:

Basically the title. What exactly am I supposed to do in order to "dig" or "push" in a race? I'm not sure if I'm doing it correctly, I mean I'm really tired at the end but never to the point some people get to where they just fall over immediately after they cross the finish line. I'm not exactly looking to pass out or anything, but how do I push that hard in a race?

If you're not willing to pass out, then you aren't meant to dig. You simply don't want it bad enough.

One trick I've used successfully before is to really focus on what hurts in a race. I used to try to ignore it, but now I focus on what exactly is uncomfortable... usually it's my upper abdomen tightening, maybe some chest tightness, but it helps me compartmentalize it and move on from it rather than obsessing that "I'm hurting." OK, I have an ache in my abdomen. That's all it is.

Interesting. Wouldn't it be more efficient if I brought a shovel with me and used that instead? I feel like it would be able to move more dirt/mud than my feet would.

raptorkid10 wrote:

There are a lot of good books and podcasts talking about mental training, not just for running. If you like a scientific approach, read Endure by Alex Hutchinson.

Agree- a lot of research showing that your mind is holding you back as a defense mechanism. Your muscles will start to send warnings to slow or shut down way before needed. You need to train your brain to override the warnings.

Try this article for starters:

I didn't write that very clearly, sorry. I don't care if I pass out (as long as it's after I finish), I just mean that it isn't my only objective. If I just wanted to pass out in a race I could just hold my breath or something. I want to dig in order to run faster, whether or not that involves passing out.

You can want it as much as you like, but if yo haven't got the background it isn't going to happen.

Having said that. Its about how you mentally can get your body to slam up against its limits in a way that improves your performance.

Most of the joggers on this site have no idea how to train the mental as well as the physical.

Its a site that focuses on workouts, in order for the athlete to be confident enough to meet expectations.

In order to exceed expectations you have to move past all your fears and clockwork thought processes. You have to drive your body like a jockey races a thoroughbred. If you turned a horse loose on its own, it wouldn't go as fast or as far as its potential.

Most of you joggers don't even understand what I just posted. You have to live in a little room in your body, separate from physical feedback, aligning, and whipping yourself to a great effort.

Weird flex bro

FLupda wrote:

It's much easier in XC. The surface on the track makes it more difficult, but if you hit the weight room, have the right type of equipment, and stay focused you should be able to break through on the track.

I couldn't come up with a good one to further this theme. Something about digging in road races are hardest of all maybe? There's a jackhammer joke there somewhere......