The mental challenge of long runs and races can be just as tough (if not more difficult) as the physical demands of the distance. Here are some mind games for long runs and races that can improve your confidence, help you stay focused, and even boost your performance. Try some of these mental strategies during your next long run or marathon.
Use Visual Cues
Thinking of a certain symbol or image can trigger positive emotions and help you stay focused. You might want to picture an elite runner or an animal that’s fast or ferocious. Or, picture a loved one’s face to help you push through a rough patch. If you’re running for a particular cause or charity, picture a logo or other image you associate with it to keep you inspired.
Dress for Success
When you want to feel confident for a first date or a job interview, you’ll wear clothes that make you feel good, right? Use the same strategy for your big races. Have a go-to power running outfit that makes you feel like one tough runner. (Of course, don’t forget the golden rule of racing attire: Nothing new on race day. Do test runs in your power outfit first.)
Strike a Power Pose
As you’re waiting at the starting line of a race, don’t slouch or crouch down. Stand straight and tall. You’ll look more confident and feel that way, too.
Break Up Your Run
Dividing up your run or race into smaller segments will make the distance feel much more manageable. For example, if you’re running 20 miles, think, “OK, it’s four 5-mile runs.” At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.
Use a Mantra
If you let negative thoughts, such as “I feel tired” or “I’m never going to finish this race”, creep in, they’ll become a self-fulfilling prophecy. Remind yourself that you have to stay positive. Keep saying a positive phrase such as, “I feel good” or “I’m feeling better”. You’ll eventually start to believe it. Get some ideas for good running mantras.
Play the Alphabet Game
Play an alphabet game by spotting the letters A to Z, in order, on signs, license plates, other runners’ shirts, and other places.
Test Your Memory
Test yourself and see how many state or country capitals, U.S. presidents, Academy Award winners, sports champions, etc. you can remember.
Count ‘em Up
Pick out a specific article of clothing, such as black running shorts, to look for during your run. Then count how many runners you see wearing that piece of clothing. If you’re running with a friend, you can each guess how many you’ll spot during the run and then see who comes the closest.
Use Imagery
If you hit a rough patch, imagine yourself as an Olympic athlete who’s headed towards the finish line. Envision your running form as smooth, graceful, and relaxed. Think of a runner who you really admire and imagine yourself running just like him.
Distract Yourself Using Associative Techniques
Associative techniques include paying close attention to your stride, your posture, breathing, and other runners on the course. Experienced marathoners usually have more success with this strategy, while novice marathoners may prefer dissociative techniques (see below).
Or, Try Dissociative Techniques
Disassociation is focusing on something external to keep your mind from thinking about physical pain. Try imagining that you’re somewhere completely different, such as running on the beach or just starting an easy run on your favorite trail.
Have a Plan
Be prepared for all types of scenarios that could unfold during a race. Before the race, think about what you’ll do if it rains, if it’s windy, or if your pacing plan falls apart. Being ready for those what-if scenarios will help you stay focused if something does happen. It will also help you deal better with any pre-race anxiety.
Need more mind games for long runs and mental strategies for racing? Try these articles:
- The Power of Positive Thinking
- 5 Ways to Boost Your Mood During a Run
- 5 Mental Tricks to Keep You Running
Running coach, marathon 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.
