If you've made it to this article in our recurring training section in RUNNEA Magazine, it's because you know that running is much more than putting on your running shoes and moving your legs fast. If it were just a matter of physique, almost anyone could achieve great distances or beat their own personal best. But what separates the strongest runners from the quitters is one thing: the mind. And if you're a runner, you know what I'm talking about. Those moments when it seems that your body is screaming at you to stop, that you can't do it anymore, and in your head a question surge: should I stop or keep going?
" running is 90% mental and the other 10% is in your head," jokes Paula Radcliffe, former marathon world record holder. And she's not far from the truth. When the body falters, it's your mind that decides whether you'll cross the meta or stay camino.
Let's be clear: most of the time in those moments, your biggest enemy isn't your tired legs, or that never-ending hill. It's your head. So, if you want to learn how to master that mental battle, pay attention, because at RUNNEA we give you some mental strategies so that, the next time you run, there's no stopping you.
In a few simple steps we help you to choose the ideal running shoe for you
Go to the Shoe FinderIf you've ever while running looked at the horizon and thought, "How am I going to get there?" you're making a beginner's mistake. Don't think about the meta, don't think about how far it is. Think about the next step. This is key. Sports psychology reminds us that the mind can become blocked when the goal seems unattainable. That's why professional athletes fragment the course.
Are you climbing a hill? Don't think about the top. Focus on the next tree, the next pole, the next bend. When you get there, pick another spot. In this way, you "trick" your brain into believing that you only need a little more effort. Each step then becomes a victoria, and each victoria brings you closer to the top.
"Don't eat the whole elephant at once. Take it one bite at a time." - Desmond Tutu
When the body starts to fail, the mind goes looking for excuses to stop. "I'm tired," "I'm sore all over," "I can't take it anymore." It's normal, but that's when you need to use a technique that usually doesn't fail:focus your attention on your surroundings. Don't think about what you feel, think about what you see. The ground under your feet, the rhythm of your breathing, the movement of your arms. This technique helps you to keep your focus on the present and not on how much is missing.
Keep your attention on specific details right below you, such as the textures of the rocks or the shape of your favorite runningshoes. This puts your mind in the present and blocks those thoughts about fatigue or how hard the climb seems.
The longer you keep that narrow focus, the less room there is for pessimistic thoughts. Although, of course, you can't keep that focus all the time. From time to time, take a look around, enjoy the view and recognize how far you've come. But remember that every pause in concentration is an opportunity for discouragement to creep in.
Instead of thinking "how much longer?", think "what am I doing right now?". I assure you that this small shift in focus will make the race feel a lot less hard
Self-talk is a double-edged sword. If while you're running you tell yourself things like "I can't", "this is too much", "how hard it is", then forget about ending up achieving your goal. What you tell yourself directly influences how you feel and, therefore, how you run. The solution? Mantras.
Yes, I know it sounds a bit "new age", but it works. Use short, powerful phrases that remind you that you can do this. Something as simple as "come on keep going strong and steady" or "come on I'm doing great" can be the difference between stopping or continuing. Always do it, because there is no better ally than your own mind when you know how to talk to it.
Let's be honest: running, especially long distances or hills, hurts. And that's okay, because pain is part of the game. But here's the difference: don't reject it, accept it. The mistake many runners make is trying to ignore or fight the pain. Instead, change your perspective. Pain is a sign that you're pushing your limits, and that's a good thing.
Think of every muscle ache as proof that you're improving. Every additional mile that hurts is a sign that you're closer to your goal. Change the "I can't handle this" to "this is what I need to get stronger." The pain is temporary, but the improvement is forever.
When fatigue becomes overwhelming, a helpful technique is dissociation. Instead of focusing on the fatigue, focus on something simple and repetitive. Count your steps, synchronize your breathing with your stride, or repeat a melody in your head. This strategy allows you to temporarily disconnect from uncomfortable feelings and focus on something that keeps your mind occupied.
It's not about ignoring the effort, it's about controlling it. When your brain is focused on counting or repeating a song, there's less room for negative or exhausting thoughts. It's a simple trick, but you'd be surprised how effective it can be.
"Dissociation isn't about ignoring effort, it's about controlling it. When your brain is focused on a simple task, there's less room for negative or exhausting thoughts."
This may be the most powerful strategy of all. Why do you run? If you don't have a clear purpose, it will be much easier for you to give up when the going gets tough. Are you doing it for health? To improve your personal best? For the feeling of freedom that running gives you? Whatever it is, be clear about your why.
When you know why you're running, you have something that pushes you to keep going even when your body wants to stop. Every time you feel like giving up, remind yourself of your reason. Visualize the accomplishment, the feeling of success, the satisfaction of crossing the meta. That will give you the boost you need to keep going when it seems like you can't go on any longer.
Maintaining positivity while running may seem difficult when faced with extreme fatigue, but it's a skill you can train. The power of positive self-talk is immense. Here are some key strategies:
Reframe pain.
Pain or discomfort are not always signs that you should stop. Learn to see them as signs of progress. When your legs burn or your breathing quickens, instead of thinking "this is too hard," tell yourself "this is what it feels like to be stronger." Changing the internal narrative allows you to see the effort as a positive part of the process.
Visualize success
Before a difficult race or workout, take a few minutes to visualize the moment when you overcome the challenge. Imagine how you will feel when you reach the meta or the end of the climb. This technique has proven to be effective not only with recreational runners, but with high-performance athletes around the world. Visualizing helps you keep your motivation high and your goal clear.
Celebrate small victories
Don't wait until the end of the race to feel good. Every kilometer completed, every climb overcome, is a victoria in itself. Recognizing these small accomplishments will give you the momentum you need to keep going.
Developing a strong, resilient mindset is the perfect complement to any fitness plan. With the right strategies, you can overcome the toughest of times and reach new heights, whether it's the steepest of inclines or the daily challenges.
Run with confidence, stay focused and remember that true strength starts in your mind.
Read more news about: Running Training