How to master the mental art of running

Whether you’re training for a 5K or a marathon, mastering the mental aspect of distance running may be key to your success.

While training 

1. Practice keeping your mind quiet when running.

Give your mind something else to focus on (not the aches and pains). 

• Let your mind wander while running. 
• Introduce helpful distractions such as music, podcasts, or running with a friend.
• Focus on something other than the repetitiveness of running.

2. Work on "adversity training" ahead of race day.

There will be rainy days or cold days, hot days or windy days. Or days when you just don’t feel like getting out there and logging some miles. These are opportunities to work on adversity training. 

Remember, the weather may not be perfect on race day. So if you practice sometimes in tough conditions, you’ll be able to handle them better. 

Also, you may feel more tense or anxious on race day. If you practice when you’re NOT feeling well, then you’ll be more successful, having conquered running through uncomfortable feelings prior to race day.

Remember even a “bad” training day is better than staying in on the couch.

3. Gently correct your thinking during training runs.

Be your own biggest supporter and avoid negative self-talk. If you find that your stride is off, don’t get down on yourself. Take the opportunity to correct your stride and get back into a good rhythm. Tell yourself that you’re doing a good job — you'll appreciate it.

When you start thinking about how tired you’re going to feel at mile 22, when you’re only at mile 5, it can turn into a very long run. 

Instead, if you break your long run up into manageable segments, it will seem easier, and you will get some mini victories as you go.

4. Mentally picture yourself in the race you're planning for.

Try to visualize yourself in the race you’re training for. 

As you prepare for your training run, imagine what you will be thinking and doing prior to the race. 

Research the route and internalize its challenges and opportunities.

As you run, think about running with others or unique aspects of the course. This can help keep surprises at a minimum on the day of the race.

On race day 

1. Follow a pre-run routine.

Try to go through your typical pre-training routines, so that everything seems familiar to you. Race day is not the time to try something new.

Stay relaxed and control your breathing. Remember the mantra that you may have been using in your preparation runs and use it when you start getting nervous.

2. Keep to the pace that's familiar.

Focus on your race pace strategy. Try to stay in the moment and don’t think too far ahead. You’ve trained at a certain pace and keeping that familiar cadence will help. Run the race you trained for — and don’t go out too fast!

3. Manage fatigue.

You will feel tired. Learn how to keep going through that fatigue. Don’t let your little voice that wants to quit talk you out of completing what you’ve been training for. 

It can be helpful to follow a training program to take some of the guesswork out of your race day plan. Many sources offer guides for training for many race distances from 5ks to marathons.  

4. Try running at 90 percent to stay relaxed.

If you try running at 100 percent, you’ll get more tense. Try running around 90 percent. This will help you stay relaxed, knowing that you still have some energy left. If you are feeling tense, try smiling. Even if you don’t feel like it.

5. After the race, take mental notes about how you did.

After running a race, you will look back on some successes and some things you wished you had done better. 

Make sure to take note of BOTH. It is an accomplishment to finish a race. 

Above all, allow yourself to enjoy this moment. You did it! 

Revel in sharing your success with hundreds of others in the running community.