Runner's Mental Predisposition Theory

As I discussed in my last blog there are two main types of fatigue experienced in distance running: lactate fatigue and energy system fatigue. Lactate fatigue is the primary limiting factor in races shorter than 60 minutes in duration and energy system fatigue is the primary limiting factor in races longer than 60 minutes in duration. This is roughly illustrated in the graph below:

We know that distance runners will have certain physical predispositions toward certain race distances based on inherited physical characteristics including the make-up of muscle fibers (% slow twitch vs. fast twitch), the size and shape of their muscular-skeletal system, and the hard-wiring of their neuro-muscular systems. These physical factors will somewhat determine the physical potential a runner has at each distance.

Similarly I would like to propose to you a new theory that indicates that we also have mental predispositions towards certain race distances that determine the mental potential distance runners have at each race distance. I call this theory the “Runner’s Mental Predisposition Theory” . This theory is not based on imperial data but rather it is based on anecdotal observations from working with hundreds of runners and the studying of sports psychology. This theory seems to have great explanatory and predictive powers that would indicate that it, or some close version of it, is largely true.

The Runner’s Mental Predisposition Theory suggests that how well each distance runner can deal with each type of fatigue is based on their personality and inherent mental wiring. The mixture of their ability to handle each type of fatigue places them on a predisposition matrix as illustrated in the chart above.

A runner who mentally handles lactate fatigue very well but does not handle energy system fatigue very well will fall into quadrant 1 in the upper left of the matrix. Similarly a runner who handles energy system fatigue very well but does not handle lactate fatigue well will fall into the quadrant 3 at the bottom left of the matrix. A runner who handles both well will be in quadrant 2 in the upper right of the matrix, and a runner who handles neither very well will be in quadrant 4 in the lower left corner of the matrix.

Let’s take a look at each quadrant and what type of mental/personality characteristics and outcomes we see in each type of runner:

Quadrant #1:
• Higher strung, more intense personality
• Ability to stay aggressive and focused during lactate accumulation
• Becomes increasingly passive and distracted as energy system fatigue builds
• Under-performs training level in races over 60 minutes in duration
• On par or over-performs training level in races under 60 minutes in duration
• Excels at shorter distance races (800 to 10k in length)

Quadrant #2:
• Extremely confident, self assured personality
• Ability to stay aggressive and execute race plans in either fatigue situation
• Ability to race on par or better than training level at all race distances
• Can excel at any race distance and often has large race range

Quadrant #3:
• More laid back or easy going personality
• Ability to stay aggressive and focused during energy system fatigue
• Becomes increasingly passive and distracted as lactate accumulates
• Under-performs training level in races under 60 minutes in duration
• On par or over-performs training level in races over 60 minutes in duration
• Excels at longer race distances (half marathon to marathon)

Quadrant #4:
• Apathetic personality
• Becomes very passive during lactate accumulation
• Becomes increasingly passive as energy system fatigue builds
• Underperforms training level at all distances
• Does not particularly excel at any race distance

Mental training and practice can help a runner move slightly upward or outward on the matrix but will not produce major changes in their predisposition.

In the example shown here, a runner started with a predisposition spot of “a”, firmly in quadrant 1. Through the callusing effect and mental practice working on dealing better with energy system fatigue they were able to make modest gains and move their spot on the matrix outwards to spot “b”. This may well happen in a specific phase of training.  But if this callusing effect and mental practice is taken away them the runner will regress back to spot “a” again as it is their natural predisposition.

It is also important to note that a mental predisposition does not preclude you from being able to have a successful race at another distance you are not best suited for. For example a runner solidly in quadrant 3 can have a good race (one on par with their training) at a shorter distance (5k for example) even though their predisposition is for the longer races. But they will find it harder to be consistent at the shorter distance races and are not likely to ever over-perform their training level at shorter distances. It will usually require a greater focus and better controlled circumstances for a runner to produce a performance on-par with their training at a distance not favored by their predisposition.

I would estimate that the majority of runners (~60%+) will fall in the shaded circle shown in the center of the Mental Predisposition Matrix, which encompasses the inner quarter of each quadrant. These runners have a more moderate predisposition towards one area but are able to race somewhat successfully across a broad range of distances.

The runners, who fall outside of this core circle, will find they have stronger predispositions to certain race distances and as a result they will have a more rewarding running career (in terms of success and happiness) if they focus their racing on these areas of greater predisposition.


School & Youth System Observation
The current youth, high school and college running system in the United States is largely focused on shorter distance races (800-10k) in which ability to deal well with lactate fatigue is of the utmost importance. Thusly runners in quadrant 1 and 2 in this matrix, are best suited for this system. Any runner in the core circle on the matrix can probably be served fairly well in this system. But a runner who is in quadrant 3, outside of the core circle, may find the youth and school system frustrating as it forces to them to focus on race distances that are significantly outside of their predisposition and ones they are inconsistent at and often under-perform at.

Caution
It is important that when you are attempting to place a runner in a quadrant, that you do not get mislead by failures that were a result of improper training. Usually a runner cannot be placed accurately on this matrix until they have been closely observed for a period of time and a careful review of training and racing logs has been done. Additionally physical predisposition must also be observed and considered. While I often find that physical and mental predispositions overlap, this is not always the case.

Care must also be used when trying to place young runners on this matrix. Much of the mental predisposition does not clearly manifest itself until the runner reaches their teen years or later or until they reach a higher level in the sport.

Usefulness
The usefulness of this matrix is that it is another tool to help the runner and coach better understand the runner and their individual strengths and weaknesses. This allows the coach/runner to better plan their running career, select target races, and tailor training accordingly.

Thanks
A great deal of thanks goes out to my friends, runners and advisors who helped in formulating this theory. The more we understand, the better can train and achieve.