Whether you’re running a 5K or a marathon, the final third of the race can be both physically and mentally grueling. Sometimes staying mentally tough and being able to fight through some discomfort can be the difference between a race you’d rather forget and a new PR. Here’s a collection of mental running tips to get you through the last miles of a race. Choose the ones that you think will work best for you, and be ready to start using them when the going gets tough.
1. Push out negative thoughts.
If you let negative thoughts, such as “I feel tired” or “I can’t do this,” creep in, you’ll start to believe them. Your inner voice will dictate how you will. Shake off the negative feelings by replacing them with positive running mantras like, “I feel good” or “I will finish strong”. You’ll eventually start to believe them.
Keep repeating positive words such as “strong” and “believe” and “tough” to keep the negative and fearful thoughts away. And you’ll start to feel stronger and more confident about reaching that finish line.
2. Go fishing.
Pick a runner in front of you and focus on catching that person. Imagine yourself hooking him or her with a fishing rod and start reeling them in. Once you pass them, find another one to catch and pick him or her off. If you don’t like the finishing analogy, picture a rope around that person and pull them in.
3. Set mini-goals.
Pick a spot in the distance, like a sign, spectator, or mile marker and focus on getting there. Once you reach it, pick a new spot. The final miles will go a lot faster if you’re focused on reaching goals and setting new ones. And you’ll feel less anxious because you’re focusing on the present, not on how you’ll be feeling in the future miles.
4. Smile.
You’re feel more energized when you’re happy. Even if you don’t feel like smiling, fake it until you make it. You may be surprised to find that your mood will start to improve soon after.
Plus, race spectators like cheering for happy runners, so you could also get some more cheers to give you a boost along the way. Another possible additional bonus is that a race photographer captures nice race photos of you.
5. Check your form.
Practicing mindfulness, or staying in the present, can help you focus your mind and reduce physical tension or discomfort. You can be mindful by paying attention to your running form and movements.
Do a total body check, starting with your head. Make sure you’re looking up and ahead, not down at your feet. Try to engage your core. Keep your shoulders back and relaxed, not hunched over. Don’t hold any tension in your arms, wrists, and hands. Drop your arms to your sides for a few seconds and shake them out. Make sure that your feet are landing under your hips, so you’re not overstriding.
6. Focus on your breathing.
You can also stay in the present by paying attention to your breathing. Make sure you’re taking deep breaths from your belly. Inhale through your nose and mouth, and exhale through your mouth.
7. Think about how far you’ve come.
Don’t focus on how far you have left to run. Think about all the miles and minutes that you’ve already run. All that is behind you now.
More Mental Running Tips and Tricks:
- How Can I Avoid Slowing Down at the End of Races?
- 6 Things Mentally Strong Runners Don’t Do
- How to Be a Resilient Runner
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.
