Superhero Pose

In sport psychology, the “Superhero Pose” isn’t a formal psychological theory or widely established concept, but it often refers to a power pose associated with feelings of confidence, strength, and readiness—similar to the stance of the superhero like Superman or Wonder woman.

The Psychological Basis is based on the theory of power posing, made popular by Amy Cuddy’s research and TED Talk. The idea is that adopting expansive, open body postures can lead to increased feelings of power and reduced cortisol (stress hormone). The purpose of the superhero pose is to enhance confidence and reduce stress before performance, competition, public speaking or job interview.

How to do the Superhero Pose:

Standing tall, chest out, hands on hips, feet shoulder-width apart, head held high.

Breath slowly and deeply (2-3 deep breaths)

Duration - 30 seconds to 1 minute is enough to feel the psychological shift.

As Runners we can tailor the Superhero Pose to distances from 100m to Ultra marthons. In distance events, confidence, calm focus, and emotional control are key especially in the minutes before the gun goes off. So here is a customized pre-race routine using the Superhero pose.

When to use it:

Runner may use the Power pose in their pre-performance routine to boost self-confidence.

• 5-10 minutes before heading to the start line (ideally after warm-up and drills, before getting into position)

• Find a quiet moment - step aside if needed or simply close your eyes.

• Take a breath and mentally shift from ‘warm-up mode’ to ‘race mindset’

• Stand tall - feet shoulder-width apart. Hands on hips or fits gently clenched, Chest proud, eyes forward. Take 3 deep breaths, in through the nose, out through the mouth.

Combining the Superhero with mental strategies:

Positive self talk:

In Sport Psychology research has shown that positive self talk enhances athletes performance in four ways - concentration, motivation, movement patterns and managing emotions. Interestingly, a recent study showed women scored higher results when using self-talk as a mental strategy.

Examples of positive self-talk are affirmations or mantras eg. I am strong, I can do this, I’m ready, let’s go. There are hundreds of examples on line - use what works for you!

Visualization:

Mental imagery often referred to as visualization can strengthen motor skills, focus and self-confidence. Research as shown that mental imagery activates neural pathways similar to those engaged in actual movement preparation and movement. So, before your next race visualize yourself succeeding - executing the race perfectly or crossing the finish line strong

Smile:

This is one of my favorite mental skill - Research has shown that smiling helps you to relax.  It sends calming signals to the area of the brain called the amygdala, who’s primarily focused on survival instincts and emotional responses, particularly fear and anxiety.  Smiling while running and during the superpower pose helps to reassure the brain and has a positive affect on performance. 

• Runners who smiles, use less oxygen, they run more economically and have a lower heart rate than those who frown.

• When practicing a Superhero Pose - make sure to smile!

Make the Superhero Pose a habit:

Practice makes progress - use the superhero pose consistently in practice so it becomes a trigger for confidence. The more you pair the pose with positive thoughts, the stronger it’s mental anchor becomes.

If you are interested in achieving your running potential or if you would like to learn more about my coaching service. Get in touch @ coach.run2thetop@gmail.com  or complete the contact form