Effects of an 8-week self-compassion-based mental preparation program on mood states and 3,000 m performance in cadet cross-country athletes

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Background Mental preparation is increasingly recognized as a key factor in optimizing both psychological and physical performance in athletes; however, its specific effects on mood states and endurance performance in cross-country runners remain insufficiently investigated. Objective This study examined the effects of an 8-week mental preparation program on mood states and 3,000 m performance in cross-country athletes compared with a control group, with a specific focus on self-compassion-based training. Methods Thirty-two male cross-country athletes (16 ± years old; 3–5 years of experience) were allocated to an experimental group ( n = 17) or a control group ( n = 15). The experimental group completed an 8-week self-compassion-based mental preparation program, while the control group continued regular training. Pre- and post-intervention assessments included the Profile of Mood States (POMS), the Self-Compassion Scale (SCS), and a 3,000 m performance test. Data were analyzed using repeated-measures ANOVA to examine Group × Time interactions. Results No significant baseline differences were observed between groups. Significant Group × Time interactions were found for all mood state dimensions ( p < 0.001), with the experimental group showing greater reductions in anxiety–tension, anger–hostility, confusion–perplexity, depression–dejection, and fatigue–inertia, and greater increases in vigor–activity and interpersonal relationships compared with controls. Significant improvements were also observed in all self-compassion dimensions ( p < 0.001), with increases in self-kindness, common humanity, and mindfulness, and decreases in self-judgment, isolation, and over-identification in the experimental group. For physical performance, a significant Group × Time interaction was found for the 3,000 m test (F(1,30) = 7.24, p = 0.049, η p 2 = 0.12), indicating greater performance improvement in the experimental group (9:55 ± 0:34 to 9:46 ± 0:28 min) compared with controls (9:48 ± 0:29 to 9:49 ± 0:34 min). Conclusion An 8-week self-compassion-based mental preparation program was associated with improved psychological wellbeing and a small, modest improvement in endurance performance in young cross-country athletes.

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