Three simple steps to help you find your running flow

Health

3. Be aware of internal and external feedback

Once you set a challenging goal, the next step is to consider the feedback you are receiving in real time, identifying positive internal and external feedback and responding to it.

More often than not the goal set at the onset of an activity requires adjustment along the way, and the experienced runner will learn to pay attention and adjust accordingly. During some runs, the information you gather from your body tells you to adjust your pace, your distance, or both. If you’re feeling physically strong during a run alter your goal and performance accordingly. Sometimes the information your body gives you is less positive and you need to heed that information in order to prevent injury. When your body sends that message, listen to it; adjust the goal to something less taxing to find a more appropriate challenge–skills balance.

Internal markers are not the only data you need to monitor for feedback on performance. Externally, you need to attend to your environment, your opponents, your teammates, your coaches and even spectators if you are running competitively. Everything from monitoring distance travelled to knowing the ambient temperature can influence your strategy.

Feedback can also come from those running with you. Your position relative to your opponents may suggest that you are not pacing appropriately. If your goal is to cross the finish line ahead of a particular competitor or teammate, viewing them in the distance may tell you it is time to speed up. Your coach may tell you it is important to relax given upcoming challenges of which you are unaware. Spectators can also provide welcome positive feedback. A rise of encouragement from the crowd may suggest you are approaching a pivotal moment and need to pay attention for further feedback.

For runners who run alone and are not necessarily competitive with others, gathering internal data is more important. Aside from your surroundings indicating distance travelled, information can be gleaned from the technology you might be using. A heart rate monitor, GPS device or fitness watch can provide important details about performance that can aid your understanding of your progress. These modern marvels can tell you if your pace or heart rate is too high or low for your given goals. You may need to alter your pace or adjust your breathing after processing the information. If you make modifications, your body will respond positively, improving the chance that flow might take place.