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Mind Games for Tough Runs: How Others Push Through Mental Barriers

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Running is just about one foot in front of the other most days. Until the day you ask said foot attached to a fatigued leg to hit the road for just a bit longer or perhaps your lungs to breathe just a bit harder for a new speed.

Then it’s time to engage your brain.

Each blogger below has written about the tough side of running (click their link for more) and provided a top tip to get you going!Mind Games for Tough Runs - Tips from long time runners

6 Runners Chime In

Kicking things off, I have some top tips from my favorite runners! The following group contains women who have completed Ironmans, who’ve run tons of marathons, who’ve spent time doing CrossFit and running…in other words, they’ve put more than enough miles to have their share of rough runs.

These are the ways they pull themselves out of a funk and make it happen.

Don’t forget that this is fun!
Katie Ringley of Katie’s Fit Script

We get into our training cycles and sometimes need that reminder that we choose this for our hobbies and that it is fun!!!! <3

Focus on this mile
Monica Olivas of Run Eat Repeat

We sometimes get caught in how many miles / repeats / burpees / etc and that makes it overwhelming. Focus on the mile or move you are doing right this second. Do your best for this one part. Then, catch your breath and do it again.Monica of Run Eat RepeatImagine yourself on race day
Tina Haupert of Carrots n Cake

This trick is a little cheesy, but it always helps me through those final miles of my long run: I envision myself on race day– either the upcoming rate or a past race when I felt really great! (Personally I envision myself on Comm Ave during the Boston Marathon!)

During the end of a race, I would never let myself stop and walk, especially with all of those spectators watching me. So I pretend that I’m running in a race, feeling strong, powerful, and determined, which helps me toughen up and push myself through the hardest parts of my run.

Imagine yourself at the end of your goal race and other mind games for tough runs #werunsocial Click To Tweet

Be kind to yourself
Tina Muir of Tina Muir

We are so nice and supportive to other people, but we are just nasty to ourselves. Rather than beating yourself up for slowing down or getting angry at yourself for not being able to stay focused, instead talk to yourself like you would talk to your best friend or sister.

Reassure yourself that you are fine, that you are out there doing your best, so just keep moving forward and trying as hard as you can, that is all you can ask for. Encouragement and support to yourself is going to build your confidence, whereas being nasty and mean is going to tear your confidence down (meaning that more of those negative thoughts come in).Tina Muir - Elite RunnerListen to something motivating
Charlie Watson of The Runner Beans

Whether it’s the audiobook story that you’re loving to listen to or an inspiring autobiography, a podcast that you look forward to every week, or a playlist you created for an event (or better yet, made for you by a loved one).

Having something rather than just ‘running music’ or the labored sound of your breath should keep you going, even it’s just a mile further…

Every run holds a lesson
Ashley Diamond of Healthy, Happier Bear
After ten years of running, I’ve learned that not every run will feel wonderful and leave me smiling ear to ear. But, every run can teach us something. As I am stretching, post run, I try to deconstruct the run and think about what I want to take away from that particular run.

Did I fuel properly? Did I go out too quickly? Did I get enough sleep? Is my body tired? Taking these things into account helps make every run, even the worst ones, productive.Ashely of Healthy Happier shares her running mind game tips

Mind Games

Let’s talk about actual mental gymnastics you can do while running to help you get just a little bit more out of your workout. And of course let’s remember that sometimes a run just sucks and there’s nothing wrong with that, learn to embrace the no good very bad runs.

Quick Refocusing Tips
One of the fastest ways to forget how tired your legs are is to refocus your brain:

  • Gratitude mile: One of my favorite tricks is to spend the first mile of my run mentally going through all the things I’m grateful for from my right knee feeling good to my parents being healthy.
  • Just to the next…tree, light post, corner. Pick something and decide you only have to run that far, when you get there pick something else, surprisingly with each finish you get a little kick of adrenaline which will push you to keep going.

Embrace It
Something truly strange happens when you lean in to your discomfort. Instead of being something that you’re struggling against and fighting to avoid, it just is. You release all that wasted energy and the body actually relaxes knowing that you understand it’s hard and are ok with it.

This is also what Matt Fitzgerald refers to in his running books as practicing suffering so that on race day you know just how much farther you can go. It’s a matter of habituation or becoming used to a stimulus. So the first time you hear a loud bang it makes you jump, but when it happens consistently you being to tune it out…embrace the suck.Tips for getting through those hard workouts - how to keep running when you want to stop

Treadmill Tips
When you’re on the treadmill one of the easiest things to do is play a game of distraction. Some of us can do long runs, speed workouts or anything else needed on the treadmill, but it’s not for everyone.

Get the most out of your time by turning it in to an interval workout. You can do something like changing either the incline or speed every 2 minutes or follow a more structured workout like the one below. This is one of my favorites for kick starting a run, as I find after a few rounds I’m ready to just run straight through.

Treadmill workout to help beat boredom - click for more mind games for toug runsRelax
It sounds like a ridiculous recommendation to relax when you’re ready to throw in the towel and cry like a baby because your run is so sucktastic. But maybe what you need is to release the pressure!

Stop focusing on pace.
Stop focusing on distance.
Stop focusing a specific workout.

Relax and think about simply allowing all of your energy to be focused in a forward motion. Sometimes after getting out of our own heads and the stress of hitting a certain goal everything will start to fall back in to place. Maybe you aren’t recovered from a previous run or maybe you’ll turn it on and hit your paces once you release the stress. Told ya it’s mental!

Mantras
When all else fails there’s nothing like a good mantra. I’ve shared a ton of great mantras from elite runners, so I won’t rehash them here!

The goal of your mantra or mind game is largely to redirect your focus. Suddenly your knee doesn’t really hurt anymore or your side stitch has vanished because you moved your thoughts elsewhere and the body realized it didn’t actually need to tell you to stop.

That’s right, your brain can be your biggest hurdle. When you’re trying to run farther or hit a new speed, it chimes in with “this is too hard, I need to slow you down so you don’t burst in to flames“. Maybe not that exact phrase, I can’t read your  mind…but close, trust me.

How do you mentally push through a tough run?

When do you call it quits and when do you keep pushing?

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Posted by amanda Categories: mental marathon training, running coach

Reader Interactions

Comments

  1. Susie @ Suzlyfe says

    February 2, 2017 at 5:01 am

    Great tips for sure. If I’m outside running, I have no choice but to soldier on. If I am inside, I try to get myself to the next milestone (like the next half mile). Or change something up, like music or scenery, or even what I am thinking about!

  2. Emily says

    February 2, 2017 at 8:14 am

    I love every single one of these tips. I often have a verse or a phrase I use when I’m in the mentally tough part of the run. I also love Monica’s tip of staying in the mile, not thinking about every single mile. Being kind to yourself and not being anxious about pace or about how far you’ve gone if you need to stop is also so essential so you don’t kill yourself from stress.

    I love that you touch the mental sides of running, because some days it seems like 60% of my running is mental.

  3. Laura @ This Runner's Recipes says

    February 2, 2017 at 1:52 pm

    Great advice, as always! Embrace the suck has been my mantra for hard runs and those burning final miles of races. I love Tina’s tip about being kind to yourself!

    • Traci says

      February 5, 2017 at 12:54 pm

      I have a shirt with this quote and wear it during my most brutal runs, love it!!

  4. Traci says

    February 5, 2017 at 12:53 pm

    I frequently write a small quote on my hand (“run the mile you’re in”, “every mile is a gift”, etc) and look at it often during my long run.

  5. Dr Derek says

    February 7, 2017 at 7:04 pm

    Love your quick refocusing tips! Honestly, they could be used for many endeavors in our days. I heard a story it reminds me of that harvesters would do. They would throw a stick and focus on just getting to that stick instead of being overwhelmed by the entire field yet to to be picked.

  6. Alison says

    February 20, 2017 at 9:44 am

    Great advice! I’m a big fan of the ‘Just to the next…tree, light post, corner’ tip. Worked a treat for me when I was just starting out :)

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
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1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
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At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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