What does it mean to be mentally tough?

Like most runners, including myself, when we are running we spend a lot of time in our own heads. Sometimes we are going over our daily agenda, distressing from the workday, replaying that song from the radio over and over, and sometimes thinking about how hard the run is and how you cannot wait for it to be over.

Mental toughness is a term that at its core means, how are you able to handle a given situation when it gets tough. For instance, during that last part of a marathon, you have just ran 26 grueling miles and you are just .2 miles away from finishing. You look down at your watch and see that you are so close to a PR (personal record) but you have to really dig deep and give it everything you have left! But you are exhausted, legs are burning, chest is tight that little voice in your head is telling you to STOP! In this situation you have 2 choices, 1. be ok with just finishing with whatever time you get or 2. you give it hell and push that pedal to the metal like you stole something!

To be able to push yourself past that extreme fatigue, being mentally tough can get you there. But it’s easier said than done.

How can mental toughness make you a better runner?

When you practice mental toughness you will see enormous improvements in your overall running performance. Here’s how:

• You can push yourself harder in training runs/workouts
• You will push harder during and at the end of a race
• You will be more dedicated to getting up early to run or to get out when you don’t feel like it
• You will be able to identify your weaknesses in your training and racing strategy and be able to create a plan to improve on those weaknesses
• You will have greater confidence in yourself when you toe the line of your next race which can translate over to better and faster times

What are some ways to practice mental toughness?

Like with any aspect of your training regimen, you have to practice mental toughness. Here is a list a few situations you may find yourself in and way to practice mental toughness.

• Situation: It’s the middle of the summer, you have a mid-week long run to do but you just want another hour or 2 of sleep. If you sleep in it would not be ideal to run the mid-week long run in the heat of the late morning to afternoon, and if you wait until it cools down that night you won’t give yourself enough time to recover before the next days run.
  • Mental Toughness Practice: Tell yourself that getting up while it’s cooler will feel a lot better than running in the heat and risking not being able to remain hydrated, or reducing your recovery between runs. Make yourself get up and lace up the shoes.
• Situation: You’re 12 repetitions in on your 16 x 400m track workout and you are fatigued and legs are filling with lactic acid. You haven’t been slowing down and you’re hitting every split but you feel like you cannot go on.
  • Mental Toughness Practice: Take it one lap at a time. You were able to complete 75% of the workout already and have nailed every split. Pushing past these mental and physical barriers is what is going to make you a better and faster runner. At the end of each repletion just repeat to yourself “just one more, just one more”. Before you know it all 16 have been done
• Other tips:
  • Find a mantra that works for you: Just one more; something that can take your mind off those doubtful thoughts and keeps you focused
  • Visualize yourself in though tough situations; being able to rehearse your workouts or races in your head and planning what you will do in any given circumstance will help you be ready when the time comes to make the decision to push through
  • Find a purpose for why you are doing this. Having a purpose or a reason for putting yourself through the hurt will make you push harder to reach your goals

How often should I practice mental toughness?

You can’t be mentally tough every day, in every training run and every race. You will probably give up on some runs and not have the mental push to finish a race strong. It happens to all runners and even the Elites. The point is, practice mental toughness when ever you can. When you come across those times when you can’t be tough, review what your weaknesses are, come up with some way that you can overcome them next time. It takes practice to be good at anything, and it takes time. Be patient.

Summary

Being mentally tough when you train or race will allow you to optimize your training by pushing harder in your workouts and will allow you to turn on that last gear when finishing a race. It takes practice to get good at it and you can’t always be mentally tough. Write out your weaknesses, create some goals and strategies to overcome those weaknesses and get to work.