We’ve all had those times when we’re running or racing and felt like throwing in the towel. So how do you prevent giving into those feelings of doubt and despair? Here are ways to build mental toughness and combat negative thoughts so you can push through those difficult runs and races.
Get a Running Buddy
If you find that the voice in your head isn’t enough to push you through a tough workout, consider running with a friend or a running group. There’s strength in numbers and you can push each other to run longer or harder.
Remember Your Pride
Sometimes the fear of embarrassing ourselves is enough to keep us moving. If people you know are watching, the desire to look good in front of them may be good motivation.
Even if they’re not right in front of you at that moment, try to form a mental picture of people you care about and run as if they were there. By the same token, race photographers can also keep you motivated and looking (or at least trying to) strong for your race photos.
I always say to runners who I coach, “Fake it ‘til you make it!” Sometimes just pretending that you’re feeling good can actually make you feel better!
Focus on Running Form
Sometimes it helps to get out of your head and think about your body. Do a total body check, starting with your head. Make sure you’re looking up, not down at your feet.
Relax your shoulders, keep your back straight, and don’t hold any tension in your arms, wrists, and hands. Make sure that your footfalls are straight and that you’re breathing deeply.
More: Tips for Proper Running Form
It’s Not Always Easy
As you’re toughing out the final miles of a long run, remind yourself that it’s not easy to train for a long-distance race. I always tell marathoners that I coach, “If it were easy, everyone would do it!” Tell yourself that you’re taking on a challenge and the struggles you face will make your accomplishment even more worthwhile in the end.
Try to remind yourself of things in your life that you’ve been through that were way harder than getting through a run. I think about how I delivered two babies and was definitely in a lot more pain than I’ve ever been during any run or race. I got through that, so I can handle a little discomfort during a race.
More: 6 Things Mentally Tough Runners Don’t Do
Think About Your Reward
To dig deeper, it helps to think about what you’ll do after your run or race. Picture that post-run treat — whether it be a cup of coffee, a massage, or a nap – and how much you’ll enjoy it.
More: 7 Ways to Celebrate Your Running Progress
Count Your Blessings
You might start thinking, “This hurts, I wish I could stop.” But try to think back to times that you couldn’t run and how frustrating it was. When I hit a rough patch, I try to appreciate the fact that I can still run because there have been times when I was devastated that I couldn’t.
View Other Competitors as Friends
If you’re racing, it can be discouraging if someone passes you or if you see a lot of runners ahead of you. In her book, Kara Goucher’s Running for Women, Kara Goucher recommends that you try to see other competitors as your friends. “The idea is to beat the distance, not the person next to you,” she writes. “So hang in there, stay positive, and take positive energy from everyone around you.”
How to Combat Negative Thoughts When Running
Sometimes it’s not enough to think positive. In order to combat negative thoughts and a pessimistic attitude, it helps to anticipate them. Say what?! It may seem counterintuitive or not very motivating, at the very least, to be thinking negative thoughts before they even happen but, as is the case with many running-related things, it’s always good to be prepared.
Negative thoughts are part of the process – not a reason to give up. If you have specific strategies for handling your negative thoughts, they’re much less likely to bring you down or throw you off your running habit.
You’ll most likely have some negative thoughts or doubts regarding your running abilities. You may think, “This is so hard” or “I’m never going to be able to run faster or farther.” Even elite runners have moments where setbacks and roadblocks cause them to think negativity and have doubts.
Here are some ways to improve mental toughness and control those types of negative thoughts that may pop into your head:
Counter them
Make sure you’re prepared with positive statements ready to counteract these thoughts when they pop into your head. Tell yourself, “I’m come so far from where I started” or “I’ve made so much progress.” Congratulate yourself for getting started in the first place. Use running mantras like, “You got this!” to contradict any negativity.
Remind yourself that you have control over your thoughts. Don’t let your brain get in the way of your run.
Use the word “but” to interrupt negative thoughts
Amend your negative thoughts with a “but” statement. For example, “Running is hard for me, but if I keep doing it, it will start to feel easier.”
Maintain perspective
Don’t compare yourself to others runners or beat yourself up for skipping some runs here and there. Think about how YOU have come and how you’ve taking steps to improve your health with a running habit.
Don’t jump to conclusions and assume that a few missed runs or even a longer break means you’ve completely lost the fitness that you worked so hard to build up. Things are rarely as bad as they may initially seem.
Avoid all or nothing thinking
A few missteps doesn’t mean that you’re going to fail. Avoid making broad generalizations such as, “I always fail when trying new habits” or “I’ll never be a runner”. Tell yourself that setbacks and roadblocks will happen, but you’ll work around them and continue on your path.
No one is perfect, so embrace your imperfection! And recognize that there will be some bumps along the way.
More Ways to Build Mental Toughness:
- The Power of Positive Thinking
- 5 Mental Tricks to Keep You Running
- How Runners Can Use Self-Talk
- How to Deal With Discomfort During Long Runs
- Mind Games for Runners
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.
