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Every major athletic team in the world has a sports psychologist or mental performance consultant on deck for its athletes. We know the role that psychology plays in athletic performance, and this is why this area is so heavily prioritized for professional athletes. But what about the amateur athlete? How can the amateur athlete spot early signs of burnout and effectively right the ship?

A landmark study from 1997, conducted on 236 age-group swimmers, defined burnout in athletes as a multidimensional mental health disorder consisting of: emotional and physical exhaustion, reduced level of accomplishments, and sport devaluation (losing interest or resentment towards sports) – all of which are in alignment with the accepted definition of occupational burnout as well. Athletes with burnout syndrome may experience any of these dimensions at different levels.

For as much good that comes from participating in sports, factors such as early specialization in adolescent athletes (year-round training and competition in a single sport) as well as the nature of competition and professional level contracts can lead to increased risk for burnout and potential dropout from sport. A consensus statement from The British Journal of Sports Medicine in 2020 underscored that while certain personality traits can aid in athletic success, these same traits can also be associated with mental health disorders, with athletic culture piling onto this.

Early Signs of Burnout

How can we spot burnout? A study from the International Journal of Environmental Research and Public Health outlines affective problems such as low mood and hostility toward the athlete’s training environment, coupled with distracted focus, memory, and feelings of helplessness. Physical symptoms start to present, such as fatigue, increased chance of injury, and for some, this is often the stage when doping is considered. The study describes the final stage as behavioral issues, with absenteeism and poor sports performance, leading to a final dropout from the sport.

This is an unfortunately common pattern in adolescent athletes who have demonstrated extraordinary athletic talent, making parents and coaches more likely to encourage early specialization. But what about adult, amateur athletes?

As a coach, I often observe athletes teetering on a thin line—their stress levels at work and in their personal lives climb while they try to maintain the same volume and intensity in their training. We know that stress is stress and the body struggles to discern between the different types. These athletes can keep it together for a bit, but oftentimes doing so culminates with emotional, psychological, and physical exhaustion. This trifecta either leads to injury, illness, or withdrawal from something that once brought the athlete joy.

Other times, I notice athletes become so heavily dedicated to a goal (typically, a very results-oriented goal with specific paces and finishing times in mind), that they begin to develop anxiety around workouts and an even greater degree of performance anxiety with races. It’s easy to say “just focus on the process and the results will come!” and while this often proves to be true, it’s difficult to make the shift and shed the fear-driven response when the athlete is deeply steeped within it. What was once a positive, exciting goal for an athlete turns into the very thing that begins to drive them away from the sport.

What Does The Science Say?

A common misconception with athletic burnout is to pull the plug entirely on the sport. However, numerous studies demonstrate that leaving the sport does not relieve the symptoms of burnout, but actually worsens the athlete’s mental and moral states. So what does work to treat burnout?

A meta-analysis from 2022 found that cognitive behavioral therapy (most commonly used in athletics and includes things like journaling, setting attainable goals, practicing cognitive relabeling, and undergoing situational exposure) and mindfulness-based interventions (meditation, bringing the focus to the present moment, shifting awareness to bodily sensations: otherwise known as body scanning) were effective forms of reducing most burnout dimensions. Cognitive behavioral therapy interventions were more effective at reducing emotional and physical exhaustion, but mindfulness-based interventions were still found to be beneficial when compared to no psychological intervention.

The meta-analysis also found that the positive effects of intervention were significantly higher in female-identifying athletes, demonstrating the gender gap that still exists in sports when it comes to being open to mental health consultation and with less stigma compared to male-identifying athletes.

Perhaps the most interesting finding was that online interventions were more effective in reducing emotional and physical exhaustion and the devaluation of sports dimensions compared to offline, traditional face-to-face interventions. The authors attribute an increase in openness to online assistance due to the COVID-19 pandemic, and underscore the efficacy of such online mental-health interventions in better coping with psychological stressors wherever the athletes are located.

A recent study from 2023 tested a mindfulness-based stress reduction program on higher level athletes and recreationally active adults, testing both dynamic (mindful yoga) and static (body scanning) strategies. The analysis showed that both intervention strategies improved functional psychobiosocial states, reduced perceived stress, and enhanced mindfulness levels in both athletes and recreationally active individuals. Interestingly though, the interventions had longer lasting effects on the higher level athletes. The authors recommended longer-term programs in recreationally active people, stating the effects of mindfulness strategies seem to be less impactful and enduring in this specific population.

A Coach’s Insight

It’s important for coaches (and loved ones) to keep a pulse on the athlete’s overall stress levels and mental health. A dynamic training program is always going to reign over a static training program that leaves no room for adjustments based on the athlete’s physical and emotional states. While not every athlete is “Type A,” most athletes are hardworking, intrinsically motivated individuals who like to check boxes. When flexibility isn’t encouraged and celebrated, this can precipitate a path towards high levels of stress and diminished physical and mental health.

I often find that having clear expectations on what the framework to achieve the athlete’s goals looks like is a helpful, even preventative tool to prevent burnout. If there is clarity surrounding the workload ahead, the athlete is less likely to be surprised about the time commitment and “normal” levels of physical and mental fatigue that will, at some point, set in as the athlete peaks for their goal event. Having an understanding of the training and periodization can help keep the benefits of engaging in the sport higher than the stress-related costs.

For athletes who feel they may be experiencing tenants of burnout syndrome, whether that’s feelings of frustration toward sport, mental exhaustion, or feelings of helplessness — I recommend asking yourself where your heart strings are pulling you. If UltraSignup or social media channels were null and no one would ever know what you were training for or what you decided to race (or not race), what would you do? What would make you genuinely happy? What excites you? Why did you initially embark on this journey? Having clear answers to these questions can help curb the frustration element of burnout that leads the athlete to exasperation towards “better” alternatives rather than sport.

Your path can always wind or change course. Nothing is ever set in stone, even if you signed up for the race. Training should be something that’s additive to your life and something that you look forward to, 95 percent of the time (with the remaining five percent accounting for normal lack of motivation that happens to every athlete, regardless of fitness level). If it’s not feeling that way, it’s worth taking a step back to reevaluate your core values and long term goals for yourself.

Learning how to relabel challenging workouts or races into opportunities for growth can be pivotal in getting a hold on early signs of burnout. Employing science-backed methods such as journaling (for example, journaling three positives that went well within each run), more frequently lining up for shorter, local races that don’t hold a lot of pressure in a lead-up to an A goal race (situational exposure), or implementing a mindfulness practice on a daily basis in order to lower perceived stress are all very accessible places to start for any athlete.

What A Sports Psychologist Has to Say about Burnout

If you reach a point where the aforementioned interventions still aren’t helping your symptoms of burnout, consider reaching out to a sports psychologist. Emily Saul, Ed.M, LMHC, a Boston-based sports psychologist, underscores that burnout is absolutely an experience about which any runner should feel comfortable reaching out to a sport psychologist.

“Much like our physical bodies need preventative care and also responsive attention through common practices like sleep, body work, strength training, physical therapy, etc., our minds and mental health deserve the same kind of attention and care,” says Saul. “Each and every runner deserves to have a healthy and generative relationship with running, so if that relationship is starting to feel depleting or is diminishing in quality and satisfaction, addressing it with the support of sport psychology makes the same kind of sense as seeing a PT when your body is experiencing some pain or “niggles” start making noise.”

Saul also argues that maintaining and strengthening the quality of amateur athletes’ relationship with running may be even more important compared to elite athletes, because they are less likely to have structured support systems and teams in place to help them navigate challenges and nurture their success.

“Sport psychology is not only responsive to challenges or disruptions to a sport practice, but is also specifically focused on enhancing and optimizing the athlete’s ability to grow, develop, and thrive in their sport. Every person with a movement practice, running or other sports, elite or not, can benefit from the opportunity to overcome mental challenges in sport and to grow, develop, and thrive,” says Saul.

Each athlete is on a unique trajectory. Some at a very high level, some simply looking to keep moving and maintain health. But what Saul states holds true for all. Every athlete is in search of growth, in some form, at their core. Regardless of fitness level, every athlete has the opportunity to develop an elite mindset and approach to their training, whether that’s enacting a self-guided mindfulness practice or seeking guidance from a sports psychologist. Every athlete benefits from placing an emphasis on mental health and taking burnout in sport seriously. The knee-jerk reaction is to walk away from the sport altogether, but the implementation of positive psychology tools, whether online or face-to-face, greatly benefits the athlete’s relationship with sport – and every aspect of an athlete’s life outside of sport.

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June 16, 2023

Trail running races and communities from New Zealand, United States and United Kingdom to share the magic of running for recovery, inclusion and connection

/ENDURANCE SPORTSWIRE/ – A Global Campfire: How supporting mental health can grow your race, is the subject of the fifth webinar in eight-webinar series produced by the US Trail Running Conference presented by Marathon Printing. The live webinar takes place on Thursday, June 22, at 1.00 pm MT, and is free for all race directors, event organizers and trail runners to access. (The webinar is scheduled at 7 am on Friday June 23 for participants in New Zealand.) A recording will be available the day after the live webinar for anyone that is unable to make the live session. The webinar series is held in partnership with the American Trail Running Association.

This webinar’s panelists feature representatives from Aotearoa (New Zealand), the United States and the United Kingdom. For Aotearoa, panelists are Anna Chstophorou from Speed Freaks, Chris Pike from the Crater Rim Trail Run, and Malcolm Law from WILD. Representation from the United States includes Sarah Strong from Bigger than the Trail, and Kim Levinsky from Sassquad Trail Running. From the United Kingdom, The Running Charity and a UK based trail race will also participate.

The webinar will focus on the widespread global issues of addiction and mental distress, along with accompanying health and social issues, and show how they are all being challenged through innovative running and walking programmes. Stories from across the global trail running community will share how supporting communities, creating connections, and growing recovery capital can change personal narratives. Coming together we have a stronger voice, advocating for others and sharing positive outcomes.

The webinar is geared towards trail race directors to encourage them to reach out to their local communities that are affected by mental health and addiction challenges, helping those in need while at the same time bringing fresh ideas and participants to the sport. Trail runners who have found help and recovery from a variety of running programmes are also invited to join the webinar and add their stories and voices to the global conversation.

Anna Christophorou, Program Director and Founder of Speedfreaks, comments, “Running and the running community changes lives. Connection, prosocial activity, trails and feeling part of something is a magical combination.”

Terry Chiplin, Event Director for the US Trail Running Conference adds, “I am excited to be hosting this webinar that focuses on a subject that touches each and everyone of us at some time in our lives. It is an honor to have been able to gather participants representing programmes that connect community, growing health and wellbeing, as well as races that have combined with these same community organizations to effect real change for participants. I look forward to this global campfire and hearing about the magic of movement in nature that is being woven around the globe to help communities affected by mental health and addiction challenges.”

Who is this for? Race directors and event organizers who are interested in engaging with local and global mental health communities and attracting more runners to a sport that can help those communities. Registration is free – see https://ustrailrunningconference.com/webinar-series/ for more details.

More info:

For details on the US Trail Running Conference and the webinar series, go to https://ustrailrunningconference.com/webinar-series/

Contact Event Director, Terry Chiplin for further information, terry@ustrailrunningconference.com, or + 44 07474 648250

#GlobalCampfire #TrailConference #trailrunning #snocosports #snohomishcounty #PlayPNWSports #mukilteo #activeataltitude #atra #marathonprinting #TrailRunningIsForEveryBody

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Woman hiking in Utah

Hiking up The Cobbler, a famous Scottish Munro, I try to pay attention to every detail. The sight of wispy clouds whipping in front of the jagged peak up ahead. The  sound of my hiking boots navigating the rocky path. The coconutty scent of spring gorse filling my nostrils. The temperature of the breeze as it tousles my hair and the sounds of nesting birds in the trees. It’s hard to believe that there have been times I’ve missed half of this, simply tearing my way up the trail and trying to reach the summit as fast as possible while I work through problems or revisit past conversations.

Certainly, there’s a time and a place for striding out at a fast pace and figuring out challenges and projects, after all, walking helps you think, so I’m often happy to just let my mind wander. But as a yoga and meditation teacher and practitioner, I’ve also learned that mindfulness integrating mindfulness techniques to my hikes can add a whole new dimension and depth to my favorite activity. If you haven’t tried it before, practicing mindfulness on the trail can be a great way to get more out of your hikes and reap the benefits of mindfulness meditation.

There’s a good chance that you’ve heard all about the mental health benefits of hiking, which combines low impact physical activity with spending time in natural environments such as mountains, forests and along coastlines. Hitting the trail definitely can help to curb stress and improve well being, but let’s be honest, hiking isn’t always a peaceful experience, is it? Sometimes you’re so busy reliving a conversation you regret or beating yourself up over a missed deadline at work that you forget to enjoy – or even experience – the very things you came out into nature to access. Mindfulness can be a great way to make your hike the focal point of your attention once again.

Mindfulness doesn’t have to be practiced outdoors, but pairing it with nature can be a really effective way to improve its mental health and wellbeing outcomes according to one 2020 study. Because it doesn’t need to be fast-paced and it’s not competitive, hiking can make a great partner to your mindfulness practice. Read on to discover the benefits of mindfulness, and how to incorporate it into your next hike.

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Rear View Of Man Standing By Giant Sequoia Trees In Forest

What is mindfulness?

Mindfulness is rooted in Buddhism, however you don’t have to be a Buddhist in order to incorporate mindfulness practices into your life. Mindfulness is learning to pay attention to what is happening in the present moment without judgment or inner commentary. In that way, you approach your experiences with a sense of openness and awareness of your thoughts and feelings as they arise. Mindfulness practices can include seated meditation, walking meditation, breathing practices and even drawing; truly, it is a technique that you can apply to virtually any activity or situation that you meet in life.

What are the benefits of mindfulness?

Mindfulness practices have been clinically correlated with psychological health including subjective states of improved well being, reduced symptoms of stress and better emotional reactivity. Basically, creating a little space between your thoughts and your reaction to them can furnish you with more room to choose your response. Many practitioners find that mindfulness helps them to effectively take the reins over their mind and actions, otherwise known as self-regulation. Regular practice of mindfulness might allow you to more regularly experience states of calm and decrease your stress and anxiety.

A man meditating in a forest

How to practice mindfulness on the trail

Hiking, and perhaps even trail running, can provide you with an excellent opportunity to practice mindfulness. You’re engaged in rhythmic movement, away from screens and technology, and you have the space and time you need to be fully present. It’s a practice that I’ve found really effective for myself and my yoga students, on small local trails and out in the majestic vistas of places like Yosemite National Park.

Some people find that their minds wander more on familiar trails, so they start out with new hiking trails, while others find mindfulness easier to practice on tried-and-tested trails when they’re not pulling out the map and compass every 10 minutes. It’s up to you which approach you choose, but once you’ve picked a trail, follow these tips for practicing mindfulness on the trail.

1. Set an intention

Being mindful is a whole lot easier if we position ourselves towards it in the first place. Before you set off on your hike, take a moment at the trailhead to set an intention, a practice called Sankalpa in Buddhism. An intention can be as simple as staying aware of your surroundings or your thoughts, appreciating the small things like the sound of the birds or the way the sunlight slants through the trees later in the afternoon, or just resolving to take your time. Whenever your mind strays, and it definitely will, you can use your intention as an anchor point to bring your mind back to what you’re doing.

hiking boots resole

2. Slow down

This isn’t to say that you can’t practice mindfulness at high speed, but the art of noticing becomes infinitely easier if you slow down enough to allow your brain the time to process what you’re experiencing. That extra time is part of the reason we often step off a plane feeling really discombobulated, whereas train travel allows us a slow immersion into a new place. If you’re a hiker, or even a trail runner, that tends to try to get to the summit as fast as you can, slow it down and give yourself room to experience what you’re doing and seeing.

3. Take more breaks

It’s often easier to practice mindfulness in short bouts rather than over long periods. You wouldn’t begin a seated meditation practice by trying to sit for an hour, so trying to stay mindful for an entire four-hour hike may be setting yourself up for failure. Instead, try what I call mindfulness snacking, kind of like exercise snacking, where you just practice it for short periods. Take frequent breaks, even if you’re not tired, and don’t just spend these intervals digging around for your water bottle, eating trail mix or taking pictures. Just pause for the sheer purpose of drinking everything in and appreciating it.

A runner sits and relaxes in a forest

4. Open your senses

To truly practice mindfulness on the trail, you need to avoid distractions, so take those headphones out for starters and let your hiking buddies know when you want a few minutes of quiet. Mindfulness practices involve increasing your awareness and hiking can make for an excellent opportunity to sharpen this skill because there’s so much to see and hear that can help you focus your attention and stay absorbed in your experience. In fact, if you’re a person that has long struggled with seated mindfulness meditation, you might find it much easier out in the woods. When you get out on the trail, notice the sights, sounds, smells and sensations and really savor the details of each one.

5. Watch your thoughts

It’s common for your mind to wander, especially on a hike, and while there’s nothing wrong with letting your mind just take its natural course, you might miss what’s actually happening if you don’t learn how to reign things in from time to time. Worse, you might end up missing the magic of your hike because you’re busy having an argument with someone in your head or criticizing yourself. What a waste! When you notice that your mind has become a runaway train, try to not to react or judge it and just bring your attention back to something in the present moment, like the smell of pine, a squirrel gathering acorns or the touch of the cool breeze on your skin.

A woman hiking alone with a snowy mountain behind her

6. Breathe

Many mindfulness practices involve conscious breathing, which is another reason that hiking and mindfulness go so well together. I don’t necessarily recommend exercises like holding your breath in or out during a hike, but it can be a good opportunity to practice, deep, even breathing and focusing on your breath – I like to breathe in for four seconds and out for six seconds while I’m hiking. Whatever length of time you choose for your inhale and exhale, make sure you’re not straining.

7. Reflect

Adding some deliberate reflection to your hikes can be a really effective way to be more mindful about the entire experience. You can pause for meditation outdoors if you find a suitable clearing, engage in some nature journaling or drawing to reflect on your experiences or even write about it when you get home.

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Reservations and registrations can be made for these programs with the Wood County Park District by calling the main office at 419-353-1897 or visiting wcparks.org. All programs are free, unless noted.

Eco Explorers: Off Trail Discovery Series will be held at:

Cricket Frog Cove: Tuesday, 6-8:30 p.m.

Bradner Nature Center: May 10; 6-8:30 p.m.

Sawyer Quarry Nature Preserve: May 18; 6-8:30 p.m.

If you are up for challenging terrain, hostile woodland vegetation, and no amenities other than what you bring with you, then join us as we explore the least travelled parts of the Wood County Parks. There is no set agenda on how we will choose to explore. We may wander a half mile or 3 miles. There will be spring wildflowers blooming so feel free to bring a camera. Leader: Bill Hoefflin.

Animal Nutrition & Showmanship Prep is set for Wednesday from 6-8 p.m. at Carter Historic Farm, 18331 Carter Road. If you’re thinking about raising or showing animals, feeding the proper nutrition to your animal is the key. Presenter Levi Richards will provide guidance and some basic showmanship skills, so bring your notebook. Leaders: Chris Dauer and Levi Richards

May the 4th Celebration with the Way Public Library will be held May 4 from 6-8 p.m. at W.W. Knight Nature Preserve, 29530 White Road, Perrysburg. Calling all Star Wars fans. Join the Way library and park district for an evening celebrating one of the world’s most beloved sci-fi stories. Stop by the W.W. Knight Nature Center for some self-guided activities like Star Wars crafts, games, and an Ewok search in the forest. The library will be leading a story time at 6:30 p.m. At 7, join park naturalists to meet animals like those in the Star Wars universe. Costumes are highly encouraged, come search for Ewoks in your favorite Star Wars attire. Registration required. Leader: Emma Taylor.

Native Plants in Your Yard will be held May 4 form 7-8 p.m. as a videoconference program. Get ready for the native plant sale, sponsored by the Friends of the Parks. Learn about how to incorporate native plants into your yard, and tips on local sources of plants. Leader: Jim Witter.

Go on a Full Flower Moon Walk May 4 from 8:30-10 p.m. at Sawyer Quarry Nature Preserve, 26940 Lime City Road, Perrysburg. Enjoy a gentle stroll under the Full Flower moon as we learn moon lore and look and listen for nocturnal wildlife. No dogs permitted. Leader: Bill Hoefflin.

Mountain Bike Skills Camp is set for Sundays from 10-11:30 a.m. May 7, June 4, July 2, Aug. 6 and Sept. 3 at Rudolph Bike Park, 14045 Mermill Road. Every first Sunday of the month from May through September, take your bike-ability to the next level with instructors from The Right Direction Youth Development Program. Techniques will be broken down into manageable steps with challenges designed to build confidence and biking skill. A properly-fitting helmet and mountain bike are required. Contact: Craig Spicer. P

Backpacking Basics: Planning & Navigation is set for May 10 from 6:30-8 p.m. at W.W. Knight Nature Preserve. Designed for the aspiring backpacker, this series seeks to empower beginners with knowledge and confidence to embark on their first backpacking adventures. There are a ton of places to go and a plethora of resources to help you get there. We’ll cover route planning and trail skills to help make your adventure as safe, straightforward, and enjoyable as possible. Leader: Craig Spicer.

College Prep – Personal Finance Q&A will be held May 11 from 5-6 p.m. at W. W. Knight Nature Preserve – Hankison Great Room. Inflation and recession and student loans. Just like farmers during the Great Depression, it may seem scary to jump out on your own and make a large financial decision in times of hardship. Carter Historic Farm wants to help. Parents and students are welcome to attend a lecture on how to prepare for college and the world of “adulting” featuring guest speaker Roc Starks, a professor of personal finance at Bowling Green State University. Q&A will follow. Leader: Alyssa Garland.

Monthly Mindfulness is set for May 11 from 7-8:30 p.m. at W.W. Knight Nature Preserve. Get away to reconnect and relax with this monthly series. Join naturalist and meditation teacher Emma Taylor for a monthly nature-based mindfulness session. Classes will consist of a combination of seated and walking mindfulness practices and nature awareness activities. This class is appropriate for teens and adults. Registration required. Leader: Emma Taylor.

Blue Week: Wetlands will be held May 15 from 10-11 a.m. at W.W. Knight Nature Preserve. The park district is a partner with the Green Ribbon Initiative to highlight the natural treasures of the Oak Openings Region. Celebrate Oak Openings Blue Week by learning about the importance of wetlands and the creatures that call it home. We’ll be heading out to the wetlands for hands-on collection of critters, so be prepared for wet and mud! Find other Blue Week programs at through community partners at https://www.oakopenings.org/blue-week/. Leader: Jim Witter.

Summer Vegetable Production Basics will be held May 17 from 6-7 p.m. at Carter Historic Farm, 18331 Carter Road. We will go over plant spacing, staking, scouting for the most common pest problems, and recommended varieties based on taste and reduced susceptibility to insects and disease. Not sure how to estimate and project your yields? We will discuss this as well. Leader: Michelle Wallace.

Otsego Island Clean-Up will be held May 17 from 6-8:30 p.m. at Otsego Park, 20000 W. River Road. The district is teaming up with Partners for Clean Streams for an island clean-u. Canoe over to Hedges Island from Otsego Park and help us pick up what flood waters dump. We’ll supply all of the clean-up and canoeing supplies and instruction. Contact Craig Spicer with questions 419-661-1697, ext. 3, or [email protected]

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