Mental Training + Race Preparation with Dr. Erin Ayala

In this episode of Another Mother Runner, host Sarah Bowenshaw and guest Liz Waterstraat welcome Dr. Erin Ayala, a sports psychologist and certified mental performance consultant, to discuss the critical role of mental preparation in athletic performance. The conversation covers how to mentally prepare for big races—whether it's a first marathon or a debut triathlon—emphasizing self-awareness, curiosity, and self-compassion as foundational mental skills. Ayala shares practical tools like mindfulness meditation, journaling, intentional goal setting, and breathwork to help athletes train their minds alongside their bodies. She stresses the importance of sleep quality, routine, and adjusting expectations when training doesn’t go as planned, using her own experience with a canceled race and physical setbacks as a powerful example of resilience. The episode also explores how to handle pre-race nerves, manage data overload, and reframe setbacks as opportunities for growth. Ayala encourages athletes to embrace the full spectrum of their experience—both highs and lows—while advocating for authenticity in tracking progress and celebrating small wins. Key takeaways include: prioritize mental training as much as physical training; use journaling to build self-awareness and process goals; practice breathwork daily to regulate nervous system responses; embrace imperfection and adjust goals when life intervenes; and savor post-race joy to fuel future motivation. The episode concludes with practical tips for creating digital vision boards using Canva and strategies to manage race-day anxiety through routine and preparation. Overall, the tone is deeply encouraging, empowering, and grounded in science-backed, compassionate psychology.