Mental Training for Runners: Your Complete Guide to Psychological Strength
- Kayleigh Webster
- Aug 15
- 10 min read
Updated: 21 hours ago
There I was, lined up for the 31st lap of the Golspie Backyard Ultra. My body had been running for over 30 hours, covering 129 miles, lap after lap, darkness, and doubt. Yet the most crucial battle wasn't happening in my legs—it was taking place entirely between my ears.
Roger Bannister famously said, "It's the brain, not the heart or lungs, that's the critical organ." Yet most runners spend 90% of their training time developing everything except their minds. We meticulously plan our mileage, obsess over our splits, and fine-tune our nutrition, but we neglect the very thing that determines whether we'll push through when the going gets brutal or cave to that insidious voice whispering "just stop."
"It's the brain, not the heart or lungs, that's the critical organ."
After winning that backyard ultra—my longest run to date—I can tell you definitively that mental training for runners isn't optional. It's the difference between achieving what you thought was impossible and falling short of your potential.
Why Mental Training Matters More Than You Think
During my 31-hour journey at Golspie, I experienced every mental challenge runners face: self-doubt, negative self-talk, the urge to quit, and the crushing weight of mental fatigue. But I also discovered something remarkable: the psychological skills I'd developed weren't just nice-to-have extras—they were the primary reason I was still standing when others had long since called it a day.
The science backs this up. Research shows that psychological training can improve endurance performance by up to 18%. Studies on mental training demonstrate that just three weeks of psychological preparation can increase time trial performance by over 10% whilst reducing muscle activation and metabolic demands during exercise.
Think about your last really tough run. What made you stop—if you did? Was it genuine physical limitations, or was it your brain staging a rebellion? Mental barriers often explain why many athletes perform well in training but struggle during actual race situations, with overthinking shifting focus from process goals to outcome anxiety.
The Mental-Physical Connection in Running
Your mind and body aren't separate entities competing for attention—they're intimately connected partners in your running performance. When I hit my first major wobble around mile 50 at Golspie, it wasn't my legs that were the problem. My brain was catastrophising, calculating how many more hours lay ahead, wondering if I had enough mental reserves to continue.
Mental toughness enables runners to cope better with the demands of training and competition, remaining more determined, focused, confident and in control under pressure. But here's what most runners don't realise: these aren't innate traits you either have or don't have. They're learnable skills that improve with deliberate practice.
The 4 Pillars of Running Psychology
Through coaching runners and experiencing my own mental battles during ultras and training runs, I've identified four core psychological skills that separate mentally tough runners from those who consistently fall short of their potential.
Pillar 1: Attentional Control and Focus
The ability to direct your attention where it needs to be, when it needs to be there, and maintain that focus despite distractions, discomfort, or fatigue.
During my backyard ultra, I developed specific focus strategies for different situations. When climbing the notorious "sweary hill" each lap, I'd focus entirely on my foot placement and breathing rhythm. During the easier sections, I'd broaden my attention to take in the stunning Scottish scenery, using it as psychological fuel.
Key techniques for developing attentional control:
Present-moment anchoring: Choose a simple focus point (breathing, footstrike, or a mantra) to return to when your mind wanders
Attentional switching: Practice deliberately shifting between narrow focus (technique) and broad focus (environment)
Distraction management: Learn to acknowledge negative thoughts without engaging with them
Successful athletes maintain their focus when concentration is lost during competition and have learned how to perform in the "here-and-now", without regard to either past or anticipated future events.
Pillar 2: Self-Talk and Internal Dialogue
The ongoing conversation in your head that either supports or sabotages your performance.
Around hour 25 at Golspie, fatigue was really kicking in. My internal dialogue turned dark: "This is stupid. Why are you putting yourself through this? You could stop now and still have a good result." This is where pre-planned self-talk strategies become crucial.
I had a secret weapon: a voice note I'd recorded to myself before the race. In it, my confident, well-rested self reminded me exactly why I was capable of going the distance. Positive self-talk helps strengthen neural pathways associated with confident performance, whilst negative self-talk reinforces pathways linked to poor performance.
Developing effective self-talk:
Identify your negative patterns: What does your internal critic typically say during tough runs?
Create specific counters: Develop realistic, positive statements that directly address your common negative thoughts
Practice instructional self-talk: Use specific technique cues ("light feet," "smooth breathing") rather than generic motivation
Record personal affirmations: Use your own voice to create powerful mental anchors
Positive self-talk helps strengthen neural pathways associated with confident performance, whilst negative self-talk reinforces pathways linked to poor performance.
Pillar 3: Emotional Regulation and Resilience
Your ability to manage intense emotions, bounce back from setbacks, and maintain psychological equilibrium under stress.
Every ultra runner knows about the emotional rollercoaster. One moment you're flying, feeling invincible. The next, you're questioning every life choice that led you to this moment of voluntary suffering. Mental training helps athletes actively seek out situations where they must confront their own thoughts and emotions, which has the most training effect.
At Golspie, I experienced two major emotional dips. The first came at lap 12 (around 50 miles). Rather than fight the feeling or pretend it wasn't happening, I acknowledged it: "This is hard right now, and that's completely normal." I focused on reaching just the next lap, the next sock change, the next sunrise.
Building emotional resilience:
Accept, don't resist: Acknowledge difficult emotions without trying to immediately change them
Chunk your goals: Break overwhelming distances into manageable segments
Develop reset rituals: Create specific actions that help you emotionally restart (changing clothes, eating something specific, taking three deep breaths)
Practice discomfort: Regularly expose yourself to controlled discomfort in training
Pillar 4: Motivation and Goal-Directed Persistence
Your ability to maintain drive and direction towards your goals, especially when progress feels slow or obstacles arise.
Mentally tough athletes are highly committed to their goals and to carrying out the daily demands of their training programmes. But motivation isn't just about wanting something badly enough—it's about having systems and strategies that maintain your drive when feelings fluctuate.
During my darkest moments at Golspie, I relied on multiple motivational anchors:
Purpose reminders: Why I'd chosen this challenge in the first place
Process focus: Concentrating on executing my strategy rather than the outcome
Intrinsic rewards: Finding joy in simply being able to move through such beautiful countryside
Developing sustainable motivation:
Clarify your 'why': Understand the deeper reasons behind your running goals
Set process goals: Focus on things you can control (effort, technique, strategy) rather than just outcomes
Celebrate small wins: Acknowledge progress and achievements along the way
Connect with your identity: See yourself as someone who persists, who doesn't quit, who embraces challenges
Advanced Mental Training Techniques
These advanced techniques can take your mental game to the next level:
Stress Inoculation Training
Deliberately expose yourself to controlled stress during training to build psychological resilience. This might involve:
Training in difficult weather conditions
Practicing with equipment failures or nutrition issues
Running when you're tired, stressed, or unmotivated
Simulating race-day pressure situations
Mental Rehearsal and Visualisation
Because the brain can't distinguish between real or imagined events, visually rehearsing training or racing in your mind while involving all your senses can actually help improve performance in real life.
Create detailed mental movies of successful performances, including:
Technical execution of difficult sections
Emotional responses to challenges
Problem-solving scenarios
Positive outcomes and celebrations
Cognitive Restructuring
Learn to identify and challenge unhelpful thought patterns. Common cognitive distortions in running include:
Catastrophising: "If I don't hit this split, my entire race is ruined"
All-or-nothing thinking: "I'm either going to have a perfect race or it's a failure"
Mind reading: "Everyone thinks I don't belong here"
Fortune telling: "I just know something's going to go wrong"
Practice identifying these patterns and developing more balanced, realistic perspectives.
Mental Training for Different Types of Runners
Ultra Runners and Long-Distance Athletes
Ultra running is perhaps the most psychological form of running. The physical challenges are immense, but the mental demands are even greater.
Specific focus areas:
Developing patience and long-term thinking
Managing boredom and monotony
Dealing with extreme discomfort and pain
Maintaining motivation over many hours
Making decisions under fatigue
Key strategies:
Progressive mental exposure to longer durations
Development of multiple attention strategies
Extensive mental rehearsal of challenging scenarios
Building a comprehensive toolkit of coping strategies
Competitive Distance Runners
For those focused on racing 5Ks to marathons, mental training revolves around performance optimisation and pressure management.
Specific focus areas:
Pre-race preparation and anxiety management
Tactical decision-making during races
Maintaining focus and form under fatigue
Dealing with competitive pressure
Executing race strategies under stress
Key strategies:
Competition simulation in training
Pressure exposure and stress inoculation
Tactical rehearsal and decision-making practice
Development of race-specific mental routines
Recreational and Fitness Runners
Even recreational runners benefit enormously from mental training, particularly for motivation, consistency, and enjoyment.
Specific focus areas:
Maintaining long-term motivation
Dealing with lifestyle pressures and time constraints
Building confidence and self-efficacy
Enjoying the process rather than obsessing over outcomes
Developing a healthy relationship with running
Key strategies:
Value-based goal setting
Intrinsic motivation development
Mindfulness and present-moment appreciation
Building supportive self-talk patterns
Integrating Mental Training with Physical Preparation
Mental training isn't separate from your physical preparation—it should be seamlessly integrated into every aspect of your running development.
During Easy Runs
Use these lower-intensity sessions to practice basic mental skills:
Mindfulness and present-moment awareness
Positive self-talk development
Attention control exercises
Stress reduction and relaxation techniques
During Hard Workouts
Apply mental training to enhance the quality and benefits of intense sessions:
Focus and concentration practice
Discomfort management
Self-talk under stress
Goal-setting and achievement strategies
During Long Runs
Long runs are perfect for developing ultra-specific mental skills:
Mental endurance and persistence
Attention switching and management
Emotional regulation over extended periods
Problem-solving and adaptability
Recovery and Rest Days
Mental training continues even when you're not running:
Visualisation and mental rehearsal
Stress management and relaxation
Goal review and motivation enhancement
Mental skills reflection and planning
Common Mental Training Mistakes
Expecting Immediate Results
Mental fitness develops gradually, just like physical fitness. Don't expect dramatic changes overnight. Be patient and consistent with your psychological training.
Only Training When Things Go Wrong
Mental skills need to be developed during good times, not just when you're struggling. Regular practice when you're feeling strong builds the foundation for when things get tough.
Trying to Eliminate Negative Thoughts
The goal isn't to never have negative thoughts—it's to manage them effectively when they arise. Trying to suppress negative thinking often makes it stronger.
Neglecting Individual Differences
What works for one runner might not work for another. Experiment with different techniques and personalise your approach based on your unique needs and preferences.
Lacking Specificity
General "positive thinking" isn't enough. Develop specific mental skills for specific situations you're likely to encounter in your running.
Making Mental Training Stick
The biggest challenge with mental training isn't learning the techniques—it's making them automatic and reliable when you need them most.
Consistency Over Intensity
Rather than sporadic, lengthy mental training sessions, aim for brief, daily practice. Five minutes of daily mental training is more valuable than an hour once a week.
Progressive Challenge
Gradually increase the difficulty of your mental training, just as you would with physical training. Start with easy situations and progressively apply your skills to more challenging scenarios.
Real-World Application
Always practice mental skills in realistic contexts. The best time to develop race-day mental strategies is during training runs that simulate race conditions.
Regular Review and Adjustment
Your mental training needs will evolve as you develop as a runner. Regularly assess your psychological strengths and weaknesses, adjusting your training focus accordingly.
The Future of Your Mental Game
As I crossed the finish line of my 31st lap at Golspie, becoming the Last One Standing after 31 hours and 129 miles, I knew that the victory belonged as much to my mental preparation as my physical training. The months of psychological skill development, the deliberate practice of mental techniques, and the cultivation of genuine mental toughness had carried me through when my body wanted to quit.
Mental training for runners isn't about becoming superhuman—it's about becoming fully human. It's about acknowledging that running is as much about the space between your ears as the strength in your legs. It's about developing the psychological skills that allow you to access your full potential, regardless of the circumstances you face.
Every runner has a choice: you can continue leaving your mental game to chance, hoping that motivation and willpower will be enough when things get tough. Or you can take control of your psychological development, building the mental fitness that transforms how you experience running and what you're capable of achieving.
The techniques in this guide aren't theoretical—they're battle-tested strategies that have helped countless runners push beyond their perceived limitations. Whether you're preparing for your first 5K or your tenth ultra marathon, whether you're chasing personal bests or simply trying to enjoy your running more, mental training will transform your relationship with the sport.
Every runner has a choice: you can continue leaving your mental game to chance, hoping that motivation and willpower will be enough when things get tough. Or you can take control of your psychological development, building the mental fitness that transforms how you experience running and what you're capable of achieving.
Your body might be what carries you through those miles, but your mind is what determines how far you're willing to go. Start training it with the same dedication you give to your physical preparation, and discover what's possible when your psychological strength matches your physical capabilities.
Ready to strengthen your mental game? The journey begins with your next run. Pick one technique from this guide and start practicing it today. Your future self—standing at start lines you never thought you'd reach, finishing races you never thought you could complete—will thank you for taking this first step.
If you're ready to take your mental training to the next level with personalised, mindset-focused coaching that challenges conventional wisdom and delivers real results, I'd love to help you unlock your psychological potential. Apply for coaching and discover how mental training can transform not just your running, but your entire approach to challenging goals.
Book a free coaching discover call to find out more.
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