Get Grit: Mental Training for Runners

Photo by Marques Jackson Photography.

By Marnie Kunz

We’ve all heard the inspirational “Running is 90 percent mental and the rest is physical." But what does that really mean and how do we work on that 90 percent? Are our minds really that powerful in determining our running performance? According to research, yes. Mindset is everything for athletes. Read on for tips on mental training running, and how to become indomitable in your mental game. First, a brief look back at mental training in my own running and some common challenges I and many other runners have faced.

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Mental Training for Beginners

“The effort of running is only as hard as your brain perceives it to be. Scientists have since demonstrated that seemingly absolute physical limits are imposed by the brain — not the body.”

Growing up running track and cross country, I’ve always been interested in mental training. I learned early on that my mind could be my greatest asset or my biggest enemy, depending on how I felt on any given day. I found myself running fast in cross country and track practice, often with the top runners in my school, but I choked at important times such as time trials and my first races. In my early running days, I would question my abilities and let panic take over at critical times.

As I searched for solutions to my nerves and panic taking over during important runs, I stumbled onto the book Magical Running : A Unique Path to Running Fulfillment, by coach Bobby McGee. This book changed my life. It taught me the power of meditation and visualization, and walked me through step by step instructions on how to meditate and how to visualize a strong running performance. This visualization and mental training that I began practicing in college greatly helped me relax, be more confident and ultimately lowered my race times. Most importantly, it helped me keep things in perspective and really enjoy my running again and appreciate my health and ability to run.

The Science Behind Mental Training

“I learned early on that my mind could be my greatest asset or enemy, depending on how I felt on any given day. ”

Scientific studies suggest that it is not physical causes that slow runners down but the mind’s reaction to physical events. So it is not lactate levels in your blood or oxygen shortages in your muscles that force you to run slower, but it's how your brain interprets those signals, according to research reported in Runner’s World. In other words, the effort of running is only as hard as your brain perceives it to be. Scientists have demonstrated that seemingly absolute physical limits are imposed by the brain — not the body.

In addition to mental signals slowing you down, your brain can also pull the reverse and rev you up to perform better. In a dart throwing study reported in US Track and Field and Cross Country Association, participants in a positive imagery group were asked to imagine the dart landing near the center of the target and those in the negative imagery group to imagine a very poor performance with the dart hitting the edge of the board. Participants in the positive group improved their performances by 28% while the negative group deteriorated by an average of 3%. Positive imagery imagining performing well is necessary for an athlete to succeed. So mental training is as important a component of physical training for athletes to hit peak running performance.

“Scientists have demonstrated that seemingly absolute physical limits are imposed by the brain — not the body.”

How to Strengthen Your Mind

So with all the evidence, as well as what you’ve probably experienced in your own running from the influence of your mind on performance, the next question is: how do I improve my mental strategy and get faster?

Below is a list of steps you can take to improve your mental game:

• Visualize your running success. For a more in-depth guide to visualizing for runners, check out our Runners Visualization Tips.

• Practice mantras. We all have repeating thoughts that replay in our heads, and many times they can turn negative, especially if we start to get tired or feel pain during a run or race. Your performance can go downhill fast if you give in to these thoughts. Instead of just telling yourself not to think these things, replace the thoughts with positive, strong ones. Come up with some mantras for yourself that you can repeat, especially for tough points during a race or training run. Mantras should be short and sweet so you can chant them in your head, such as “I am strong,” “I am prepared,” “I attack hills,” “I persist,” etc. The more you use them, the easier they get to practice, and the more you’ll see the results in your running. Instead of slowing down at those tough points in the race, you will run through, and perhaps even speed up. For more on running mantras, check out our post here.

• Show up. Committing to your running requires consistency. By following your training plan and continuing to show up for yourself, you will build your confidence and mental game. Each mile you log, every step you take, brings you closer to your race goals. Even on the off days where you aren’t feeling it, your consistency and showing up and putting in the effort will give you the physical and mental discipline you need to succeed in your running.

• Don’t panic. Most top athletes feel anxious before and during competition. They accept this anxiety and use it to sharpen their focus. If you’re feeling nervous, remind yourself that some anxiety is necessary for optimal performance, and interpret the sensations you’re feeling as signs that you’re primed and ready.

What strategies have helped you improve your mental training for races? Comment below.

Related Posts: 6 Tips to Visualize Running Success, Improve Your Running with Mantras

Marnie Kunz is a NASM-certified trainer, USATF- and RRCA-certified running coach, Akita mom, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, running coach and writer.