Long distance running: The mental game

"Your mind gives up before your body does."

You may have heard that expression, and any runner who’s ever pushed past their limits or dug deep to break through a plateau knows it can happen. But how do you train your brain to get you in that winning mindset?

From lacing up your runners and getting started, to making time on the busiest days, to finding that extra something that keeps you going when you feel like you’ve got nothing left, running is a mental game. Here are some tools and strategies that can help you push past those barriers and achieve more on long distances.

When you’re just starting a longer run, it’s easy to be overwhelmed by the distance you have left.

Try breaking it down by distance (like aiming for the next 5km) or landmarks you must pass. Music tracks, albums or even podcasts are another target that can be useful.

During a long-distance run, your mind is going to go places (you’ll probably start asking yourself why you’re doing this at all). Take that internal monologue and focus it on your technique instead. Fixate on your breathing, your strides, your posture. Is your pace right, or are you going too fast? Make the adjustments you need to. If there’s pain or discomfort, acknowledge it. Accept it. Then keep moving.

The hope is to enter your flow state where your mind isn’t throwing up barriers, and your body and brain are in sync. It’s here that running becomes the most natural, and your performance reaches its peak.

You’re running a long distance, possibly a marathon. That’s huge. You’ve already done something rewarding, something not everyone can do, just by signing up and training. That’s as good a reason as any to be proud and smile.

Need more convincing? Studies have shown that smiling can have positive mental effects when you’re running¹, such as reducing how much effort you think you’re putting in, strengthening your motivation, and even improving the efficiency of your run.

When the run gets hard, it doesn’t take much for the self-talk to become negative. When you feel your focus waning, a simple mantra can help to bring it back.

Think of a few words that sum up your running on its best day. It might be something your coach tells you, a tried-and-tested motivational quote, or even just a simple affirmation.

Mantras are a lifeline, and they’re surprisingly effective. Studies have shown a marked performance increase for athletes that use positive self-talk compared to those that don’t.²

Some tips, according to the science: Keep it third person³, like you’d talk to a friend (“You’ve got this”), and if you do have those negative thoughts, try giving them a positive spin (“My legs are tired, but I will finish”)⁴.

The lead-up to race day can be full of nerves and excitement. This time is crucial, not just physically, but also mentally.

Ideally, the days before your run are focused only on your run. If you can, plan some time to “mentally taper” and get your things in order so your mind is fresh.

You’re going to face challenges during your run. When they happen, what will you do? Think about how you’ll respond to situations like negative thoughts, or pain or fatigue. Simple things, like becoming distracted, are worth preparing for. Put a plan in place and you’ll be well prepared on race day.

One of the most important things you can prepare for is hitting the wall.

Every runner, at some point, faces the wall (for marathon runners, it’s often around 28km). It’s the point where quitting seems the most tempting, when your legs feel the heaviest and the self-doubt reaches its peak.

It could be nutritional. If your vision is getting blurred or you’re starting to cramp, you’re probably running low on glycogen, your body’s main source of energy. This is your body’s way of telling you to refuel, so it pays to experiment with nutrition during your training to help avoid the wall altogether.

The mental wall is where all your tools and strategies are put to the test. Focus on your technique, flash a smile, repeat your mantra and remember your ‘why’. That’s your lighthouse, the reason you signed up and the personal significance the run holds for you. Reminding yourself of these deeper motivations can take you right through that wall to find the greatness that exists on the other side.