In our most recent September/October issue, Dr. Michael Sachs recommended a number of strategies to facilitate a positive mood state during training runs and races. Let's take a look between the lines of the article "In The Mood: Flow, Mood, and the Marathon," co-authored with Dr. Sachs' Temple University colleague, Leeja Carter. 

All runners know what it feels like to "be in the zone." To sports psychologists, like Dr. Michael Sachs, that is "flow," a feel-good, intrinsically motivating state. In his article for Marathon & Beyond, Sachs quotes classic flow researchers including Abuhamdeh, Brunner, Makamura, and Schüler on how we feel positive and motivated when "fully involved in an activity."

This cognitive state, Sachs says, involves challenging and goal-directed behavior. He outlines 9 dimensions of this feeling, originally published by flow pioneer Mihaly Csikszentmihalyi.

Here are more details on the ninth dimension: an autotelic experience.

An autotelic experience refers to the intrinsic reward and pleasure felt during a flow state. In other words, it describes people who feel internally driven and may exhibit a sense of purpose beyond simply the activity itself.

Sachs says the key to an autotelic dimension for runners "is simply enjoying your experience."

Unlike the psychological skills techniques used to intervene if low flow occurs DURING a race, the key to autotelic success begins BEFORE the run.

To optimize this dimension, Sachs suggests several steps:

-       find marathons that suit your interest

-       match races to your level of ability

-       align events to your schedule

-       train with a friend

-       join a training group

(Readers of Marathon & Beyond know we also support training groups, including those that raise money for worthwhile charities. This can give another higher purpose to your long-distance training and offer added motivation to complete your race.)

All these recommendations are designed to "increase your level of enjoyment," says Sachs, "allowing you to savor every new run."

Refer back to Sachs's article in the September/October issue, and use it as a checklist of strategies to improve your flow. We're sure you'll find one that works best for you.

"May your runs always be positive and may you always flow," declares Sachs.

"The Kids Fun Run provides a way to involve the whole family in this Philadelphia tradition, allowing parents and children to participate together," said Melanie Johnson, Executive Director, Philadelphia Marathon. "A child's early years are critical to establishing healthy habits that will last a lifetime. Our goal for this event reflects Mayor Michael Nutter's plan for healthy living. The Kids Fun Run sends a positive message and provides an opportunity for families to participate as part of an active and healthy lifestyle." 

Philadelphia Marathon Weekend, held annually the weekend before Thanksgiving, attracts 30,000 runners and 60,000 spectators to Philadelphia to experience "The Best Time of Your Life." Race Weekend features The Philadelphia Marathon and Half Marathon on Sunday, November 18; the Rothman Institute 8K and Kids Fun Run on Saturday, November 17; and a free two-day Health & Fitness Expo Friday, November 16 and Saturday, November 17. Race participants pass many of Philadelphia's famous attractions on the swift and scenic USATF-certified course, which is a Boston qualifier. Take the first step to experiencing 26.2 miles of fun, beauty, history and excitement by visiting www.philadelphiamarathon.com.