The best athletes don’t even have to think when they race. It’s instinctive, they’re just born competetive animals. But don’t despair if you haven’t grown up with this skill. It can be learned.

I had to learn this skill myself and I’ve taught lots of athletes how to concentrate.

It seems that there’s a space in your mind, which if it’s not filled with some kind of mantra, the wrong thoughts will creep in. By the wrong thoughts I mean self doubt, unproductive thoughts and general wandering focus.

A lot can be learned by watching animals. If you ever watch a dog who loves to chase balls. Watch his eyes when you pick up that ball. When you throw the ball, he’ll chase it wherever it goes. All he thinks of is the ball. You could throw it across the highway, he’d chase it without regard for his safety.

The dog has grown up with this sort of focus. His ancestors, the wolves have the ability to block out everything, including pain as they focus on their prey. Photos of wolves eyes, in fact any animal who hunts has a similar look in their eyes. A focus which looks right by distractions, right through obstacles.

You just don’t see that “look” in goats, sheep and cows. When you next watch a race, look at the eyes of the leaders, they have the focus of the hunter. Then look back further in the field. The survivors have more the look of the cows, goats etc.

One way to help that concentration is counting steps. Early in a race it’s easy to “give”, but when the legs are trying to talk you out of it. You need to fill the space in your head with something productive.

I’ve found when running aerobically (like in an Ironaman marathon) if you breath in for three steps and out for three steps it equates to 70-80%HR. It also gives you a rhythm to focus on. Before you know it the next aid station is right before you. The more aerobically developed athletes may find that breathing in for four steps and out for four will be better for them.

When you’re running a shorted race at a higher speed, or a time trial. Running to a two step breathing pattern is closer to your anerobic threshold. An age group athlete might start a half Ironman run at a three breath pattern and half way through the run move up to a two breath pattern. With a plan in mind like this, you are in control. Not your negative thoughts.

The same step counting principal can be applied to running up a long hill when your legs are exhausted. You might pick a point (a post or a sign on the side of the road as a target) then count the steps it takes to reach that point. Then immediately pick another point and count to it.

Climbing long hills on the bike. Thirty revolutions of the cranks in the saddle, thirty revolutions out of the saddle and repeat over and over. Before you know it, you’ve passed the riders in front of you, the hill is over, and you haven’t thought a negative thought.

Counting can “keep your mind on the job”. Focussing on the process, not the outcome.