As the old saying goes, “Running is 90% mental, and the rest is physical.” Now, I don’t know if that’s the actual breakdown. With all the training that goes into endurance running, you’d think the physical aspects would account for a bigger piece of the pie.
But here’s what I do know: the mental component is undeniably essential to the endurance runner. The wrong mindset can make or break your race performance. It can prevent you from reaching your potential. So, as much as I can (and will) give tips on the form and function of running, I also want to talk about the psychological element.
These exercises ensure your mind is as fit as your body when the starting pistol fires!
5 Mental Exercises for Endurance Runners
Exercise #1 – Visualization
Visualization might seem a little out there, but it’s been used in sports for decades – as early as the 1960s. However, the first recorded and researched application of sports visualization came from the Russians in the 1984 Olympics. Generally speaking, visualization has been around as long as people have – it’s effectively using your imagination.
Visualization involves seeing yourself in different scenarios. For example, runners may look over a trail and imagine what it will feel like to run it. They’ll consider what running well feels like. They’ll also imagine setbacks and obstacles, mentally working out how to overcome them. And yes – we imagine crossing that finish line and making great time doing it!
The purpose of this exercise is 3-fold: to enhance muscle memory, boost confidence, and sharpen focus.
Exercise #2 – Positive Self-Talk
I’ll admit it: I used to think positive self-talk was a little silly. But let me encourage you here – your mental and emotional condition matters. How you feel always impacts how you perform. Telling yourself things like “I can do this” boosts confidence. “Keep pushing” helps you stay focused. A positive inner dialogue maintains optimism – and motivation – in the face of adversity.
Practice identifying negative thought patterns and replacing them with positive statements.
Exercise #3 – Mental Toughness Drills
You can’t hope to improve your mental resilience if you never put yourself in a place to have that resilience challenged. That would be like expecting to learn to play piano without practicing or running a marathon without training. Pretty ridiculous, right? You build mental toughness by putting yourself in the position to have that toughness put to the test.
Mix up your workouts. Run in less-than-ideal weather. Tackle tough terrain. Doing this will help prepare you to overcome challenges physically and mentally. When push comes to shove, you’ll be ready to rise to the occasion.
Exercise #4 – Focus Drills
I can’t possibly undersell the importance of an endurance runner’s focus. As “in the zone” and almost hypnotic as running can be at times, concentration and focus boosts performance and helps us live in the moment. Focus drills aren’t complicated. As you run, single out a short-term goal. This can be reaching a landmark ahead or maintaining an intense pace for a specific time.
The point is to give yourself something to hone in on. As you go, you set more goals. Breaking anything into smaller parts makes it more manageable. These focus drills do that – inspiring perseverance.
Exercise #5 – Box Breathing
Believe it or not, breathing exercises are also mental exercises. That’s because breathing techniques are tied to stress and anxiety reduction. It’s perfectly understandable to be nervous before a big race. Even experienced runners can neglect proper breathing if they’re not on their game.
So, make breathing techniques second nature. Box breathing is one such technique. This is when you inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts, then repeat. This calms anxiety and settles the heart rate. Increased oxygen is also better for the body, especially when partaking in something physically demanding!
At the end of the day, every runner benefits when they get in the right headspace. Don’t neglect your mind and emotions. It’s too easy to focus on the body alone when our whole selves contribute to success.
What exercises do you use to prepare your mind for a big challenge? Share your top tips in the comments.