I felt as if I was floating.
My steps were smooth, as if the bottoms of my feet were hovering above the asphalt. My arms were light, guiding each movement, propeling my body forward. I felt the warm glow of enjoyment, as a smile crossed my face and I settled in for my run.
My focus zeroed in on the rhythmic motion of running and breathing, breathing and running.
In…out…in…out.
As my feet pushed against the ground, I was aware of each muscle–legs, core, back, arms–as it shortened and lengthened to move me forward.
I envisioned the perfect footfall, my spine directly over my hips, knees bent, my foot landing under my center of gravity. I could feel the recoiling of energy as I pushed off for my next stride.
This is running. I thought, as my eyes welled with tears of joy from the absolute beauty and purity of the motion.
In what seemed like only moments, I was back at my house, yet 90 minutes had passed. I felt almost as if I had just started.
Where had the time gone?
According to psychologist Mihaly Csikszentmihalyi, this experience describes a flow state, “a state of peak enjoyment, energetic focus, and creative concentration experienced by people engaged in adult play.” As athletes, we typically refer to these sensations as “being in the zone.”
A flow state comes from autotelic activity – or activity that is rewarding in and of itself. When we experience flow, we are energized and joyful. Csikszentmihalyi emphasized that we could almost experience rapture from the pleasure of being in this optimal mental state.
Said simply: It just feels good to flow.
While the feeling of flow is often fleeting, it is a sensation, that once experienced, an athlete will not soon forget–and will want to feel again…and again…and again. This is the “drug” that keeps us coming back for more, pushing through punishing speed sessions, grinding through grueling hill work, sailing through steady tempo rides.
Yet, not every workout, not every race is able to conjure these flow sensations. Are there things we can do to bring about this optimal state for performance?
Unfortunately, we can’t summon a flow state to happen at will. However, the research on athletes and flow states suggests that there are some elements that may increase the likelihood that we will find ourselves sailing along during a workout. These include:
- Finding a balance between challenge and skill level. The trick is to find an effort ambien no rx that is just beyond our comfort level so that we feel challenged by the effort, but not frustrated or overwhelmed by the enormity of the task. Too easy, not enough challenge. To0 hard, too much challenge. We need to be like Goldilocks, and find the training stimulus that is just right for our existing skill level.
- Clear goals. The research shows that sessions (or races) with clear goals are more likely to bring about a flow state because it provides direction. In other words, we have something specific to shoot for – the challenge.
- Intense concentration. Individuals who report feelings of a flow state are often deeply focused on a very specific task, or a “limited field of attention.” For example, this may include a specific pace or HR zone for an interval, or a specific challenge for bike handling, or learning a new swim drill.
- Self-awareness of action. In addition to concentrating on the task at hand, we should also be self-aware of how we are responding to the task. If that feedback is positive, this increases the likelihood that we might reach a flow state.
- Absence of self-judgment. If the feedback I just mentioned is not positive, then this will hinder our ability to achieve a flow state. For example, “This hurts too much. I won’t be able to maintain this pace.” That type of feedback doesn’t help us flow at all. It’s also not very good for confidence. So, tell yourself nice things when you are training! What the mind believes – the body achieves.
- Intrinsic motivation. The research also suggests that we are more likely to achieve this optimal flow state if we are doing the activity for the love of it, rather than extrinsic motivations such as “race bling” or other symbols of external recognition.
This optimal mental state cannot be achieved during every training session; however, I think that’s part of what makes it all the more precious. I appreciate those days, those moments when everything is in sync, and I feel almost suspended in time. That warm glow stays with me throughout the day, and keeps me coming back for my next hit of flow.
How do you flow?
