Most of us recognize that running is a mental sport, but how many of us actually have a mental training plan? Just as there are many ways to train for a marathon, there are many ways to train mentally. The most important part is having a clear goal and a plan to reach it.
Here’s how you can focus on your mental training:
Pick one mental area you want to work on - such as finding motivation to run, sticking with it when the pace gets hard, being grateful for your body, or letting go of comparison habits.
Develop one or two strategies to practice during your runs. Write down these strategies in your training log, calendar, or planner so you will remember to not only practice them, but also reflect on how it went after. Stick to the same strategies for at least one month, if not two.
Record and reflect on how your mental training is going, in the same way you log your miles.
Example:
Goal: I want to go on a run even when I’m tired and don’t feel motivated.
Strategy: I will commit to running for at least ten minutes on the days that I’m tired. If that’s all I do, that’s fine! If I choose to go longer, great! (The trick here is that often once you’re out the door, you’ll be motivated to keep going).
Reflection: Each day that you planned to run, write down if you went or not. Whether you ran or not, reflect on how you were feeling at the time you were supposed to run, and how it felt to run or not run. Don’t beat yourself up or judge yourself here, simply take this information in to help you better understand what motivates you.
Here are a few strategies you can consider for your mental training plan:
Goal: Finding Motivation to Run
Strategies to get you there:
It’s often said that the hardest part of your run is getting past the mailbox - aka just getting out the door! Make at least starting to run non-negotiable and pre-planned: have your runs in your calendar, lay out clothing ahead of time, have snacks ready if needed for before or after, and tell yourself, “Just get out the door.” If you end up coming home after 10 minutes, that’s okay.
Pick a favorite podcast or playlist that you only listen to when running
End your run at a favorite cafe, restaurant, bookstore, thrift shop etc.
Make running an adventure - try a new trail or route!
Go with a friend or plan to meet a friend after your run
Find an accountability partner who you can text before and/or after your runs
Goal: Staying Engaged and Present while Running
Strategies to get you there:
Notice your breathing, how your body feels, and the scenery around you - tune into all of your senses
Re-frame what may feel like “pain” when you’re tired (not when you’re actually injured) as “a sensation” - it doesn’t need to be good or bad. It’s just a sensation. Let it be neutral.
Try not to look at your watch too often - you could instead set a timer to go off when you should turn around, or plan a route in advance and leave your watch at home.
Think about what you’re grateful for when things get tough, and then smile.
Have an idea you’re trying to brainstorm or work through? Think about it on your run!
Celebrate small accomplishments throughout your run - like getting up a hill, saying positive thoughts, or waving hello to fellow runners
“Run the mile you’re in.” - All you can focus on is the step you’re taking now, without hesitation or anticipation of what’s ahead. Don’t start worrying that you can’t make it any longer, just take one step at a time.
Goal: Being Grateful for your Body
Strategies to get you there:
Replace negative thoughts about yourself or your body with neutral thoughts such as, “I have a body.” “My body can walk/run.” “I may not see it, but my body is gaining strength each week.” The reason to choose a neutral statement and not a positive one is because your mind may struggle to make such a big leap in thinking. Start neutral, and overtime you’ll transition to positive thoughts such as, “My body is strong,” and “I am proud of what my body can do.”
Write down one thing before and after each run that you are grateful for as relates to yourself or your body.
When you start to doubt yourself mid-run, take 5 breaths as you keep moving, and think of one thing you are grateful for as relates to you or your body, such as, “I’m out here doing the work.”
General Life Mindset Tips
You can also elevate your mental training by developing or strengthening an existing meditation practice. My biggest advice: Start small!
Start with just one minute/day and increase by one minute every week/month until you reach your desired amount. You don’t need to meditate for an hour or twenty minutes - five minutes might be plenty for you.
Find a time in your day when you’ll have a “cue” to remind you to meditate - such as a before you have your morning coffee/tea, right after you brush your teeth, before you eat a certain meal, etc.
You don’t need to “know how” to meditate. Simply sit in stillness, letting thoughts come and go, and focusing as best you can on your breathing. Some good beginner strategies are to count your breaths, repeat a word or phrase to yourself, try a strategy called square breathing, or picture a certain place/image.
You can simply set a timer and sit in stillness, or use an app like Insight Timer, which has a nice sounding chime timer and guided meditations.