After all the hard work is done, you line up for the start. Months of early mornings and long run weekends that take priority, you sacrificed that extra drink at a party and made sure your nutrition was on point. The race starts and the long road lies ahead with you being alone with your thoughts, in the end, nothing more can be done except to win the battle of your body begging you to stop.
Running is the most beautiful sport that displays the condition of the heart and what separates each athlete, everyone is driven to run for a different reason. Long-distance running displays the commitment of the spirit and to endure the pain of it. Words by Eluid Kipchoge “Become comfortable with being uncomfortable. Accept change.” is the essence of how you will see your race. Running will never be comfortable but for some reason, we as runners live for the high of pushing through the pain during a race to get to the finish line.
For all runners mental training should become part of a training program just as much as nutrition and calculated training run. Mental toughness is developed and should be exercised to have access to it on race day. Your mental state before a race will become the roadmap on what to expect on the day.
We will explore the elements of mental toughness and strategies on how to access it:
What is Metal strength?
Mental strength refers to the ability to remain focused, motivated, and positive when faced with adversity and challenges. Endurance running can be grueling, and the body will inevitably experience fatigue, pain, and discomfort during long-distance races. Therefore, mental strength is a critical predictor of performance (Lambert, St Clair Gibson, & Noakes, 2007; Connaughton, Wadey, Hanton, & Jones, 2010).
To develop mental strength through training, there are several evidence-based strategies that runners can use. These strategies include:
- Mental Imagery: Visualizing oneself performing well and achieving goals. One practical tip for mental imagery is to create a vivid mental image of yourself completing the race with ease. Focus on the details, such as the scenery and the feeling of accomplishment.
- Positive Self-Talk: Using positive and motivational phrases to stay focused and confident during a race. One practical tip is to create a list of positive affirmations that resonate with you and repeat them during your training and races.
- Goal-Setting: Setting specific and challenging goals to increase motivation and focus during training and races. One practical tip is to set both short-term and long-term goals that are realistic and achievable.
Incorporating these strategies into their training can help runners enhance their mental strength and increase their chances of completing long-distance races. Additionally, practicing mindfulness meditation is a practical tip to enhance overall mental strength. Mindfulness can help increase focus, reduce anxiety, and improve overall well-being (Kabat-Zinn, 1994). By practicing mindfulness meditation regularly, runners can improve their mental resilience and prepare themselves for the challenges of endurance running.
In conclusion, developing mental strength is critical for endurance runners. Mental imagery, positive self-talk, and goal-setting are effective strategies to increase mental toughness and improve performance. By incorporating these strategies into your training and practicing mindfulness, you can enhance your mental strength and increase your chances of completing long-distance races.
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