7 Mental Tricks to Help You Run Longer
How many times have you heard the saying “Mind over matter”? It refers to the fact that we can control our physical body with one powerful tool: the mind.
This applies to running as well. I always surprise myself with how far I can go when I actually change my mindset. The more I resist and keep telling myself that “I’m in hell” (not being dramatic at all), the harder the run gets.
However, in my 10+ years of experience as an endurance runner, I have picked up some mental tips and tricks along the way that have helped me go the distance. I will share these tips with you today in this blog post so you can use them on your next run when you feel like you’re struggling.
1) Be in The Moment
Practice being fully present on your run. This is similar to mindfulness which is a technique that allows you to focus on what you are feeling in the moment without any judgment.
To practice this technique, you could use the following tips:
Focus on your breath (notice the inhale and exhale and try to maintain a deep steady breathing pattern).
Notice the beautiful sights and the different smells as you run.
Listen to the sound of your steps on the pavement or trail.
Check in with your body to notice the areas of comfort or discomfort (without wanting to change anything, you are just noticing).
Every time you find your mind wanders and you go back to feeling bored or distracted, come back to the present moment by focusing on one of the above tips. The goal is not to judge yourself, but simply to bring yourself back into your body.
If you’re interested in practicing mindfulness, Yoga is a great addition to your running training and you can even incorporate it in your running cool-downs or use it as cross-training. Read this article: Yoga for Runners: What are the Benefits? to learn more.
2) Break Down Your Run
Instead of focusing on the endpoint, break the run down into smaller chunks to make it feel more achievable.
One way to do this would be to take it 1 km or 1 mile at a time. If you want to run 5 km, you could tell yourself you’ll run 1 km and see how you go and if you’re able to do more. Chances are after that first km, you will still want to keep going.
Another way to do this is to give yourself landmark goals. For example, you could say “I’ll run until the bridge entrance and I’ll see how I feel”. Once you make it to the bridge, you’ll feel a sense of accomplishment and will likely want to keep going.
3) Find a Mantra
I know mantras are not everyone’s cup of tea and can sound a bit woo-woo. But in my experience, they can be very powerful if you actually give them a real try.
Pick an empowering sentence you can come back to when it gets difficult, something that resonates with you.
Here are a few examples:
“I can do hard things”.
“I am strong and capable”.
“I have been through much worse”.
“I am focused and determined”.
“I didn’t come this far to only come this far”.
You get the point. Feel free to use one of these or come up with your own. Repeat over and over again when you are hitting a difficult point on your run.
4) Celebrate Your Wins
Whether you just got a PB or you managed to drag yourself out of bed, celebrate your accomplishments! We tend to only celebrate when we finish a race or achieve major milestones, but every bit counts when it comes to fitness.
The small wins are equally as important and they lead up to the bigger wins. It could be something as simple as you went out for a run when it was raining or you managed to choose running over binging a Netflix show.
You can reward yourself by treating yourself to an iced coffee or watching your favorite show afterward. In a way, it’s like you’re conditioning yourself to keep running even on days when you’re not as into it.
5) Practice Gratitude
We often take our physical ability to exercise for granted. It’s only when we’re injured or sick that we realize how good we had it before.
During your run, try to be thankful for the fact that you’re able to run and move your body. Be grateful that you’re able to run in beautiful surroundings and to be able to run safely outside.
After your run, recognize how much your body has done for you and how strong you are mentally and physically.
6) Visualize Your Success
You can use visualization techniques before or during a run.
When you have a long run coming up or a race, take some time before to visualize how you want to feel you’re your run is over. Maybe you imagine yourself smiling and going out for brunch with family after a race to celebrate your accomplishment. Maybe you picture yourself finishing your run strong and taking a nice bath. Whatever it may be the goal is to have a positive outlook on the future.
During your run, when things get more challenging, come back to what you had visualized for yourself. Know that no matter what happens on this run, there will be something positive at the end of it.
7) Accept Discomfort
There is no denying it, running is challenging for the body and the mind. Although it does get easier with practice and time, there are still days when it will feel very uncomfortable.
Discomfort is not to be confused with pain, however. There are some situations in which we shouldn’t be pushing ourselves to run. You can read this article if you want to learn more: Running with Pain: When to Push and When to Rest.
By discomfort, I mean something that feels difficult, something that makes us feel like we can’t keep going. Maybe our muscles feel too weak to keep going or we feel like we’re running out of air.
It’s through embracing this discomfort that we can create change and improvement. When it feels uncomfortable and you start doubting yourself, remind yourself that it’s temporary. This discomfort that you’re feeling is a sign of progress.
Final Words on Mental Tips for Runners
Hopefully, there are a couple of tips on this list that resonate with you and that you can use on your next run. When we look at it, running is an opportunity to train our brains and make us more resilient to difficult challenges.
When I started seeing that way, it changed everything for me. When I put on my running shoes, I’m not only giving myself the gift of improving my fitness but also my mental health.
What mental tricks or tips do you use the most?
Happy running,
April :)
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