This past weekend, my husband and I ran races in the Tinker Bell Marathon Weekend to honor my husband’s father who was a warrior in the fight against cancer, and, sadly did not win. In a few short weeks, we will again have the opportunity to run in the Princess Marathon Weekend to support those children and families living with Autism (See https://amandaszapkiw.com/running-the-tinker-bell-half-marathon-with-lazarex-cancer-foundation/ for more information if you are interested).
In preparing for these long distance runs, my husband and I have had to train, allowing our bodies to adapt to the new stresses as we weekly increased our running mileage. Day to day decisions about what we eat and how we treat our bodies are important as poor decisions can counteract the training and hard work put in to reach the final goal of completing a long distance run. Higdon (1999), in his book about long distance running, talks about this. Higdon states that “Even thinking about running that far takes a certain amount of endurance” (p. 21). Higdon goes onto explain that long distance running is a stressful activity that takes not only endurance but disciple and day to day commitment to meet the goal and overcome feelings of weariness. To reach the finish line, it is important to train wisely and to visualize the finish line.
For those pursuing a doctorate degree, you face some of the same challenges as a long distance runner. In fact, training for the doctoral journey is not unlike training for a run. It requires endurance and preparation. As with training for a long run, there will be times in which you need to adapt to increase your skills. With adaption there is often stress and weariness.
As you approach the writing of your manuscript and ultimately your degree, let me encourage you, drawing from my running training, with a few tips for finishing your courses, your manuscript, and ultimately your degree.
Pace Yourself. In choosing a training program, I choose one that would enable me to build stamina and strength for the long run. This included starting with slower, shorter runs and then gradually moving toward longer, faster runs as not to become injured or excessively tired. Making a plan to work on your course work or manuscript daily in a step-by-step manner (i.e. chunking assignments or manuscript sections) is key to success and key to avoiding overwhelming feelings and frustrations. Even when you do not feel like working on your manuscript or an assignment make the commitment to spend at least 20 minutes a day on it.
Related to this idea is also time management. Regulation of time and schedule is important to regulating stress in the degree process. Scheduling time for important and necessary things in life is essential- time for work, time for friends and family, personal time to relax, and study time. All of these important times need to be scheduled in a calendar so they are not overlooked. Also, setting deadlines for certain tasks in order to optimize productiveness and to avoid unnecessary stress can be helpful (Powers & Swick, 2012). Take time to evaluate life responsibilities and make a list of negotiable and non-negotiable responsibilities. For example, being a dad and being a child’s cub scout leader may be non-negotiable. However, serving on the board at church or in the community may be negotiable. Consider relinquishing all of your negotiable commitments in order decrease stress and maximize performance in the important areas.
Create a Team. While you may not think of it as such, running requires a team approach, whether it is a friend or family member standing at the sidelines cheering you on or a friend or family member training and running alongside you. In my case, my husband and I run together and keep each other accountable. King Solomon is said to be the wisest man who ever lived, but he realized the value of a good friend so much so that he kept a good friend on staff. In 1 Kings 4, Solomon’s administration is listed, “Zabud the son of Nathan, a priest and the king’s friend (emphasis added)” (1Kings 4:4). If the wisest man who ever lived is in need of a friend to be effective and productive in life, you probably need one too. Identify a friend or two who can understand the educational path you are walking down, who is taking the same course, can keep you accountable (e.g. ask, “how much of your manuscript do you have done?” “ You can do this.” ), and can help you make meaning of complex material (e.g. “how are you making sense of assumption testing?”).
Visualize the end product and remember that it is a process. Training to run takes a lot of time; it is a process. However, keeping the end goal in mind is helpful. I liken it as well as the doctoral degree unto the work of a silversmith. When a silver smith begins the process of shaping a silver cup, he begins with an ugly lump of silver and a vision for what the lump will become. Through a process of placing the silver in the fire, then in pickle brine, and then beating it- a process completed many times over, the silver lump becomes a beautiful silver cup. As you walk through the process of learning research and analysis, remember that you are walking through a process that will often require you to walk through the fire and feel beaten; however, at the end is a beautiful “silver cup”- completing the course or completing the journey and being called Dr.
Make wise daily decisions as they will support or hinder success. Eating and exercise choices, as noted above, influence training and ultimately success in running. Daily choices about eating and exercising can also be important in optimizing your brain functioning during the doctoral journey, especially concentration. A diet rich in antioxidants and healthy fats are essential as an efficiently functioning brain requires the synthesis of glucose and energy producing nutrients (Gailliot, 2008; Igase, 2010; Turner, 2011). For example, a regular diet of foods such as (a) blueberries, which are in antioxidants and phytochemicals; (b) avocados, which are a good source of monounsaturated fats; and (c) hummus, a source for complex carbohydrates, protein, and fats, can optimize brain functioning. Also, another a good strategy for doctoral students is to participate in 30 minute to 60 minutes of aerobic activity on a regular basis (at least 3 times a week) to enhance blood flow to the brain and increase neurotransmitter activity (Rethorst, Wipfli, & Landers, 2009; Vaynman & Gomez-Pinilla, 2006). Good sleep is also important in order to rejuvenate the body and maximize productivity (Kofoworolal & Alaydoe, 2012).
Have fun and enjoy the journey. While training and running requires a lot of hard work and energy and the ultimate goal is the finish, the journey of training can be fun, exciting, and enjoyable. The journey of the race can be fun. As you are walking through the journey, don’t forget to enjoy each moment (this will likely be a once in a life time experience) and celebrate the small successes (i.e. finishing an assignment or even a section of a chapter). Enjoy reading each article and writing each sentence. In the most recent race, my husband and I embraced the theme of the race running as Captain Hook and Tinker bell.
