Developing a Strong Runner's Mindset
Having a strong runner's mindset is something that is easier said than done. It requires just as much practice as the physical training that goes into a training block. Like training your gut to take in fuel, runners often forget that they have to train their minds to handle the dark places of endurance running and racing.
And it does it go there...
I ran the Boston Marathon in 2023. Yes, it was the first hot day of the year at a warm 70 degrees, but all my training runs had been through the cold winter mornings so the idea of being heat acclimated was far from the case. A late start, close to 11am didn't help. Standing in Boylston and walking in the crowd with thousands of other runners on small narrow New England streets with the sun beating down made for a rough start. When the marathon volunteers were handing out last minute sunscreen at the start line, I knew we were in for a rough day. Anxiety and fear started to build. I tried to come back to my training, back to my race plan, but it really never came to fruition. I knew by mile 6 that day it just wasn't my day. I saw my family in Framingham and told them I wasn't sure how this would go. As supportive as always, they said I had this but the fear of 20 more miles in the heat got to me. As anxiety built mile by mile, it peaked at mile 12. I stopped, started crying, didn't want to do this anymore but some how assured myself to get to mile 14 where my family would be again. As I saw them, I broke down crying. I didn't have it, I was disappointed, riddled with guilt, so upset with myself that I let it get that bad. Continuing on my way from family member to family member, way off my goal finishing time, I finally hit the right on Hereford and left on Boylston. The crowd in Boston got me through those last 800 meters, but my family got me through the first 26 miles. Without them, I never would have crossed the finish line.
I walked away from that race initially disappointed in myself for never pulling it together, guilty for blowing the chance that so many people wish for, but eventually proud of the fact that despite going into those dark places so early on, that I was able to finish the race when all I wanted to do was walk off course numerous times. Races are not always going to go the way we hope, we know they will be hard, there will be moments that are so dark and confusing that its hard to put one foot in front of the other. It hurts. But we can find joy when we are disappointed, we can be brave when we are scared, we can be happy and sad at the same time.
I have worked extensively on my mental strength and developing a strong runner's mindset when it comes to training and racing. These tips below are some of the strategies I have used that have helped me PR in recent races of all distances and work through those moments when the struggle is real.
Tips for training:
Starting a training cycle can be overwhelming. Thinking about the number of days and weeks ahead and staying focused on those goals can be a challenge for sure.
- Start by creating a vision board for your life and where you want to be within a year
- How does running fit into that? Time goals are important when it comes to training for something, but what is it about running that adds to your life?
- Journal about your why. Why does running matter to you? What does it bring to your life? What makes you get out the door? You will come back to this on those runs you are dreading where you are struggling to get out the door.
- Commit to consistency yes there are times when we need rest and we need to take it because stress + rest = growth (or if we are injured) but consistency over time builds strength both physically and mentally
- Accept the challenges - recognize the intensity of the workout or the increase in mileage and accept the challenge. Even if it doesn't go well (as many runs won't), you proved to yourself you could go after it
- Establish running into your daily routine. Set aside time in your day to get your running in. For me, this meant waking up earlier and earlier and going to sleep earlier and earlier. 4am alarms, meant 8pm bedtime. My kids understood that and accepted it and supported it.
- Because it meant that if I was up at 4 am, I would be at their events after school EVERY time. I never missed one. I didn't sacrifice sleep, I adjusted.
- Keep a journal - look back at those long runs, early morning wake ups, rainy/stormy or snowy runs where you got out the door. Remind yourself what a badass you are when most other people are still asleep in their beds.
- Acknowledge that 1/3 of your training will feel great, 1/3 will be ok, and 1/3 will absolutely suck! Have perspective! Not every training run will feel good.
- You won't hit all of your paces in your harder quality sessions every time, but you will most of the time. Consistency over perfection.That in itself is an accomplishment and consistency done over time builds strong mental capabilities that you can bring into race day
- Visualization: Visualize race day in the days prior to the race. See yourself finishing strong across the finish line. Paint that picture for yourself with or without a time goal.
- Arrive to your race a day, one, if not two days for longer travel before your race if possible. This allows you to get settled, get to the expo, have plenty of time for preparation and to put your feet up the day before.
- Carb load with staying focused on the amount of carbs YOU need. This will give you confidence that you have topped off your glycogen stores well in the days leading up to the race.
- Lay out your race day kit the night before complete with your fueling strategy (don't forget the pic of the flat lay...post it for good vibes!)
- Remember, not everyone can do this. You have trained hard, put the work in, developed strength in all those training runs that went well and didn't go well. Take them with you.
- Lean on the workouts or long runs that took a lot to get through. Hold onto the strength that you gained from them and use it when you need it.
- Hydrate. A hydrated body is a hydrated mind - once your body starts struggling, your mind will too.
- Fuel according to your plan but early and often. When we aren't well fueled, it is very easy to slip into the negative spiral. Practice this in training!
- Find mantras and relate them back to your "why". When I ran Chicago, I wrote "make them proud" on my arm and saw it every time I looked at my watch and it reminded me of my girls who see me put the work in to go after my goals
- Positive self talk - Its not if but when the negative thoughts or doubt creeps in!
- Remind yourself to FIND A THOUGHT THAT SERVES YOU BETTER...flip the script!
- "Stay in this mile " Focus only on the mile you are in, and you will click them off one at a time.
- Have a race plan and stick with it. Remind yourself each mile what the plan or pace is for that mile only. study it
- Take in the energy from the crowds and hold on to it. Remind yourself you will need this energy later.
- Control the controllable...everyone says this and weather is the biggest uncontrollable. The biggest thing with weather is learning when to pivot your race goals and being ok with this. Boston was extremely hot and uncomfortable in 2024.
- Lean on friends and family if they are on the course. Let them be your target point of where to get to next.
- Know your course map - no suprises on race day.
- Nothing new on race day!!!
Happy Running :)
Philosophy of Mindfully Moving:
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