How to master mental toughness
“Life’s battles don’t always go to the strongest or fastest man, but sooner or later the man who wins is the fellow who thinks he can.”
–Steve Prefontaine
Run Tough, Run Strong is the name I chose when starting my online coaching business. Mental toughness is a term that might seem overwhelming or confusing at first. Runners can be very data-driven and since mental toughness is not something one can simply measure, you might be wondering- Am I mentally tough?
Running is more than just physical training and there is lots of research from sports psychologists to back the idea that training your mind can lead to great running and racing results.
If you’re building up miles or training for your next race, and you’ve never gotten too deep into the mental aspect of running you’re missing a huge part of training. So often I’ll have someone ask “what do you even think about?!” when out on those long runs or even just the slower easy paced runs. Sometimes it’s nice to zone out to a podcast or chat with a friend, but if your goals include improving race performance there should be runs where you ditch these sources of comfort.
If you’re expecting running to always feel good, think again. Running will come with inevitable discomfort and pain. To be clear, I am not ever going to recommend an athlete to run through an injury or illness. There are very definite times where you need to toss your ego aside and quit on a run or race, but mental challenges can come in a specific race distance or a section of your regular route that makes you want to curse. When things inevitably get tough at mile 22 of a marathon, it will be difficult to snap into a mentally tough mindset if you’ve never practiced this in training.
So now the question is- what is a running tough mindset? So much of it comes from your ability to tackle adversity in your regular life. Mastering your mind, like dialing in your paces, takes practice. You can’t expect to head out for your next run and not have a single negative thought creep in. Mental toughness is truly a learned skill and it’s something you can improve upon.
So where should you start?!
There are several different ways to introduce mental toughness into your training
Find a running mantra (or two) to repeat in your head when things start to feel difficult. Some of my favorites are “stronger with every step”, “run the mile you’re in”, and “I CAN do tough things”. Try repeating these several times until you feel more relaxed. You can have different mantras for different types of workout and see what resonates most with you.
Be an all-weather runner. It can be tough to push yourself out the door in the rain, wind, snow or heat, but running in those conditions can help build your toughness as a runner! There is certainly a line of what is considered safe so make sure your’re not putting yourself in any danger. But there is a lot to be said about getting a little comfortable in these uncomfortable conditions. Remember- you never know what you might get on race day!
Visualization. It’s important to start visualizing your goals on your training runs and workouts. Imagine what it would be like to cross the finish line, or try picturing parts of the course during shorter segments of your runs.
Try something new! Do you love running first thing in the morning? Go for a run after work! Can you only get through your run with your favorite playlist? Try ditching your headphones! Sensing a theme here? It’s all about getting out of your comfort zone.
Practice mental toughness in other aspects of life. There are plenty of other times outside of running where you’ll need to be mentally tough. Our brain is the central governor when it comes to getting us out of uncomfortable situations. It’s important to learn to embrace this discomfort and tell yourself that you’ll be OK. A great example of this is an ice bath. Although there is mixed research on performance benefits to using an ice bath, it can certainly help you train your brain to deal with discomfort.
It’s also important to make sure the training you’re doing is enough to challenge you. If you’re never getting out of your comfort zone it’s almost impossible to expect growth. Your training plan should include:
Long runs- Most runners will see the coveted long run on their schedule either Saturday or Sunday. Long runs are an opportunity to practice positive self-talk, like using those mantras we talked about earlier. Long runs are a time to draw back on your “WHY”. If you haven’t already figured out your “WHY” I recommend you do the following
Take some time to understand what drives you to get out the door and go for a run. This could relate back to goals you may have like completing your first half marathon.
Next ask yourself, how you would feel if you accomplished your goals.What would it mean to you?
Draw back to your “WHY” as often as you need to. It doesn’t have to just be on your long runs! Also realize that it’s ok for your “WHY” to change. But just make sure you always have your “WHY”.
Speed workouts- Workouts that test your ability to stay calm when things get challenging.
Races- Racing frequently enough to put your mental toughness to the test. For example if you are training for a marathon consider signing up for a half marathon about 6-8 weeks out. This might be used as a workout to prep for marathon or it could be all out race depending on your fitness level.
Consistency- As a coach, I understand needing to pivot and sometimes change the plan you may have laid out for the week. However, consistency helps develop discipline on the days you may lack motivation.
Mastering your mental toughness won’t happen with just one run. One bad race or a run where you decided just to turn around and go home does NOT mean you should give up. Get comfortable with discomfort and remind yourself the reason you feel this way is because you’re pushing your limits. You’ve already taken the step to be brave enough to try!
