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We runners tend to love our data, and for good reason. Tracking and analyzing our mileage, pace, heart rate, and more helps us better understand where we are in our running journey and what we can do to improve.
That holds especially true now, as we hit the postseason. Not only can we look back at a yearās worth of our running data, but those of us on certain tracking apps will also soon receive automated year-end summariesāwhich, of course, weāll probably share on social media.
As will our running buddies. And our local competition. And all the runners we donāt actually know but follow on social media.
Now, looking back on your data can have loads of benefits, and seeing other runners share their numbers can be a fun way to connect. But there can also be a downside to all that year-end dataā especially if you havenāt exactly had the season youād hoped for, says Hayley Russell, a professor at Gustavus Adolphus College who holds a PhD in Sport Psychology and focuses her research on the psychology of running and sport injury.
āWhen runners reflect on their year, itās likely they will have complicated emotions. Thatās even more true when reviewing data from a tracker like Strava, where runners often compare their performance with other runners, their own previous performance, or the performance that they hoped for but didnāt attain,ā Russell says. āRegardless of the type of comparison theyāre making or how they feel about the year, looking at data can spark motivation for next seasonābut it can also make runners feel like theyāre not good enough or bring up feelings of frustration, anxiety, or regret.ā
Fortunately, there are some relatively simple ways to look back on your season without letting those mixed emotions get in the way. But first, itās important to understand what it is about that data thatās got you feeling downāand just how much of your story those numbers actually tell.
Data Comparison ā for Better and for Worse
If you didnāt hit the goals you set at the start of the year, digging through your data and seeing how it compares to what youād hoped to achieve, to your previous years, or to other peopleās accomplishments can be downright painful, as Lindsay McClelland, a 35-year-old runner in Charlotte, North Carolina, learned.
āI really struggled during pregnancy and my first year postpartum,ā says McClelland, an experienced marathoner and competitive age-group runner. She knows what it takes to compete at a high level, having qualified for Boston five times, and although she knew pregnancy would mean a change in her training, she admitted, āIt was hard to be on Instagram or Strava and see people hitting these huge mileage milestones when, for me, a 3-mile run was a big deal.ā
Even now, with her son nearing his third birthday and her pace right back where she wants it, she still feels that pressure. āYou can be feeling super secure about your performance but get that twinge of doubt when what other people are doing is clearly broadcasted in your face,ā McClelland says.
Comparison ā both to others and ourselves ā is a normal part of life, Russell says.
āSocial comparison theory suggests that people determine their own value by comparing themselves to others,ā she says. āThese comparisons can sometimes be motivating, but they can also be discouraging and lead to dissatisfaction, guilt, or negative health behaviors such as disordered eating or overtraining.ā
How to Avoid the Data Comparison Trap
If you find that comparing yourself to others is impacting you negatively, Russell recommends limiting your time on social media and avoiding making false barometers out of what others have accomplished or posting aboutāespecially because what people post isnāt always an accurate depiction of their reality, either.
āNotice when a post makes you feel bad, and consider why that is,ā she says. āWould you be happier if you didnāt follow that person? Is it triggering something youāre insecure about in yourself?ā
Of course, youāll still know your numbers, and itās likely youāll hear about other peopleās data, especially when theyāre proud of an achievement. And thatās OK. We should be able to celebrate our running buddiesā wins, even if we arenāt having the most successful year ourselves, right? But, Russell says, itās also important to remember that when you see another runnerās impressive achievements, that data is only part of the story.
āYou donāt know what they sacrificed for those numbers ā health, time, relationships,ā she says. āTry to keep in perspective that this is just one piece of a personās life.ā
Thatās something you should keep in mind for yourself, too, when you compare your data from one year to another.
āItās helpful to consistently remind yourself that you are more than a runner,ā Russell says. āYou are a multifaceted person who will have ups and downs in all areas of your life.ā
Data Is Information ā and Nothing More
When the data doesnāt match up with your dreams, you might find yourself in a bit of a funk. And, Russell says, āItās OK to feel disappointed with a running season that didnāt go as planned.ā She suggests allowing yourself to feel those emotions without allowing yourself to wallow. āData is information and nothing more,ā she added. āIt is not a reflection of your value or worth as a runner ā or as a person.ā
That being said, you can know this in your heart and still struggle with the fact that those numbers arenāt what you expected them to be, and thatās when Russell recommends runners look at their data from a different point of view.
How to Overcome the Disappointment
Work on being curious, not judgmental, about those numbers, Russell suggested.
āIf the data is making you feel bad, give yourself a little time and space, and then return to it with the intention of exploration,ā she says. āMake sure to consider the other successes and challenges you had during the season and look for wins. Maybe you rehabbed successfully from an injury, maybe you took time off when you were feeling burnout.ā Successes ā or even challenges ā at work or other areas of your life may have taken time away from your running. āThis is all a part of the picture of your running season,ā Russell explained.
So, instead of cursing that low mileage number, take a moment to examine which months fell short and think about what else was going on. Most likely, you did the best you could under the circumstances, so show yourself some kindness. But even if you could have handled things differently and made your training a higher priority, remaining curious about how to do this makes it easy to learn the lesson and file it away for the future, where it can help. Stewing about it now? Not so useful.
A Holistic Approach to the Postseason Retrospective
OK, so you know data doesnāt tell the whole story, and youāre willing to look back on your year of running in a different way. Whatās next?
āStart with gratitude,ā Russell says. āThere is a growing body of research that supports the many benefits of gratitude. Consider beginning your postseason reflection with a gratitude exercise.ā
That might take the form of writing a gratitude letter to yourself and your body, or, Russell says, āyou could do a āThree Good Thingsā exercise where you identify three good things that happened in your running season and what you did to make them happen. Even in a running season that didnāt go as planned, there are still things to be grateful for. Begin with that focus.ā
At some point, itās important to embrace what you achieved and not look down upon it, but instead use it as a benchmark for which to improve upon next year. You did what you could do and, no matter if injuries, family, work or life got in the way of your progress, celebrate it as a part of a bigger scope of your life and look forward.
āWhat can you learn from the season?ā Russell poses. āWhat do you need to do next season to improve?ā
Before Next Season Begins ā¦
As you start thinking about next season, pay close attention to your goals ā particularly if you fell short of them this year or have a history of doing so.
āI think one of the most important things with data is to start from where you are, not where you wish you were,ā Russell says. āYou want to set challenging but realistic goals for next season, so focus on improving from where you are now.ā
She recommends having a variety of goals; some should be related to improving your performance (like setting a marathon PR), and some to the behaviors that will help you achieve those performance goals (such as strength training three days a week). A mix of short term (first race) and long term (end of season) goals are also important, as is a willingness to adjust throughout the season due to injury, illness, family, or work.
āThis doesnāt mean abandoning goals for the season but instead adjusting to goals that are more realistic to sustain motivation and enthusiasm throughout the season,ā she says.
And, she added, gratitude isnāt just for the postseasonāshe also recommends intentionally practicing gratitude throughout the season. What can you be grateful for in each run? Each race? Each phase of your training cycle?
A great way to do this is to remember why you run, and, for McClelland, this ties directly into her running community. āCommunity is a huge part of my āwhyā with this sport,ā she says. She loves making friends, remaining present so she can experience the course, and telling stories after a race, and adds sheās also really enjoyed giving back to her community as a part of the Charlotte Running Clubās pace team. āItās so fun, and it gives me a little more purpose to help others reach their goals,ā she says.
As you look back on the last yearāand begin to look forward to the nextāitās important to remember that change is the biggest constant weāll see.
āRunning, like life, comes with a huge range of emotions and experiences, opportunities and setbacks,ā Russell says. āSome years will make a runner feel excited and proud and others might feel disappointing and discouraging.ā Regardless, maintaining an attitude of gratitude as you learn from the ups ā and the downs ā of the past year is the best way to prepare for the one to come.