You’ve probably met one of those runners that never seem nervous before a race or they don’t complain or talk negatively about running. Maybe you are one of those runners. But, since you are reading this, I’m thinking that maybe you want to know how those people do it.
In 19+ years of coaching long distance runners, I’ve seen how certain runners have nerves of steel and just don’t let a setback or obstacle take their focus off their goals. So how do they do it? What do mentally strong runners do that helps them deal with pre-race anxiety or avoid the post-race blues? Here are some habits of mentally tough runners:
1. They don’t dwell on a bad race or run.
Everyone has a race where they felt like they didn’t do their best, but mentally strong runners don’t spend a lot of time thinking about it. They consider some things that they could have done differently and consider what they would change for next time.
Some runners find that it helps to write down their thoughts about a race, either on a blog or training journal, and others talk about it with their running buddies.
But once they’ve done their brief post-race analysis, they move on and don’t let a poor performance interfere with their training and future races.
More tips: How to Get Over a Bad Run
2. They don’t focus on others’ performances, just their own.
Mentally strong runners don’t give a lot of thought to what other runners are doing. They focus on being the best runner they can be, given their athletic ability, capacity to train, and other individual circumstances. They realize that they may reach plateaus in their racing and that it’s important to set realistic goals so they have something to focus on and celebrate once they reach it.
More tips: 7 Ways to Celebrate Your Running Progress
3. They don’t listen to negative people.
There are always going to be Negative Nelly’s telling you that you shouldn’t run or that you’re not going to reach a personal running goal. Rather than allowing a negative person to affect their outlook or overall mood, mentally strong people change the conversation if someone starts spouting negative comments. They start talking about something other than running, or talk about some positive aspects.
If the negative comments continue, they have no problem being totally direct with someone and explain that they’d rather not focus on anything that takes away from their positive running experience.
More tips: How to Deal With Unsupportive Friends and Family Members
4. They don’t think about the things they can’t control.
Stressing about things they can’t control, such as the weather or how they’ll feel on race day, can be a big source of pre-race anxiety for runners.
Mentally tough runners focus on things that they can control, such as resting before a big race, eating the right foods, staying hydrated, and what they need to pack and wear for their race. Not only do they feel prepared for their race, but focusing on all the pre-race prep ends up being a good distraction.
5. They don’t give into self-doubt.
Mentally strong runners don’t give into periods of self-doubt and second-guess their training. They remind themselves that they’ve worked hard to get ready for a race.
Mentally tough runners review their training logs or think back to those training runs in which they felt mentally and physically strong. They talk to coaches and positive running buddies who remind them that they’re ready to take on their next challenge.
6. They don’t panic when they hit a rough patch.
Mentally tough runners know that they’ll inevitably have to deal with some discomfort, pain, or mental struggles during training and racing. But they’re prepared with an arsenal of strategies to get through those times, such as playing mental games during long runs, taking breaks from training, and running with a supportive group. They also remind themselves that, “This too shall pass” and some more comfortable runs and runner’s highs are right around the corner.
Mental Strategies for Running Apply to Everyday Life
Most runners who are mentally tough when it comes to training and racing find that their resilience carries over to other areas of their life. The above lessons apply to relationships, school, work, and anything that’s difficult. To recap, here’s some simple life advice from mentally tough runners:
1. Don’t dwell on the bad things.
2. Stay in your lane. Don’t worry about what other people are doing.
3. Tune out negative people.
4. Think about the things that you can control.
5. Remind yourself that you’re prepared and can handle what comes your way.
6. Don’t panic when things get tough.
Also see:
Mental Tips for Half and Full Marathons
How Runners Can Use Positive Self-Talk
4 Ways to Be a More Resilient Runner
Life Lessons Learned While Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
