Mental Tips for Long Runs

Without a doubt, the long runs are one of the most difficult aspects of training for a distance race such as a half or full marathon. Running long is as much a mental challenge as it is a physical test of strength and endurance. Some runners find that their body can run longer, but it’s too hard mentally to keep going. Follow these mental tips for long runs to push through the rough patches.

Try Some Self-Talk

If you’re running alone and struggling, give yourself a pep talk. Tell yourself that you’re not physically tired — you’re just mentally fatigued and you can push through it. Say things like, “I’ll have some water in five minutes — that will make me feel better.” Remind yourself how proud and accomplished you’ll feel when you’re finished.

Pick a short, positive phrase, such as “One step at a time,” that you play over and over in your head while running can help you stay focused and centered. Your running mantra can be your inner motivation when you need it most.

Replace negative thoughts and doubts with positive affirmations and encouraging words. Remind yourself of your progress, the obstacles you’ve already conquered, and the goals you’ve achieved. By focusing on the positive aspects of your running journey, you’ll feel more inspired and motivated to keep going.

Use Imagery

When you hit a rough patch, try to imagine yourself as an elite runner who’s crushing the competition. Envision your running form as smooth, flawless, and relaxed. Your mental image doesn’t even have to be a superstar runner. Just think of a runner who you admire and picture yourself running just like him or her.

Read more: Mind Games for Long Runs and Races

It’s Not Always Easy

When you’re running long and feeling some discomfort, remind yourself that it’s not easy to train for a long-distance event. If it were easy, everyone would do it, right? Remind yourself that you’re working towards an incredible goal. All the challenges and obstacles you face will make you savor and appreciate your accomplishment even more.

Think About Post-Run Plans

I love deciding what I want to do after I finish my run, especially if I’m running in morning. I’ll ponder something basic, such as what to make for dinner or what show I want to binge-watch later. It helps me organize my day and gives me something to look forward to after the run.

Thinking about post-run plans will also inspire you by imagining your post-run self, feeling accomplished, stronger, and ready to relax.

Use Visualization

Take some time before your run to visualize yourself succeeding and overcoming any potential obstacles that may arise. Picture yourself running effortlessly, feeling strong and confident. By visualizing success, you will start to believe in your abilities and build mental resilience to push through challenging moments during your runs.

If you’re training for a race, such as a marathon, visualize yourself running the course — every mile — and crossing the finish line. Picture how you want to pose for your photo as you run through the finish. Try to see the clock with your goal time (if you have one) displayed.

Imagine what you’ll be feeling and thinking as a volunteer puts your race medal around your neck. Think about how you’ll feel when you see your loved ones at the finish line cheering for you.