Running a long (10k+) distance is 80% mental and 20% physical, which is bad news because your legs can’t quit, but your brain definitely can.
One minute, you’re feeling great. The next? Your brain is screaming at you to stop, walk, and maybe just take up knitting instead.
So, let’s go over how to outsmart your own mind, stay motivated, and push through without making a dramatic exit at kilometre three
Overcoming Mental Fatigue (AKA: Telling Your Brain to Shut Up and Keep Going)
Your body is capable of more than your brain thinks, but at some point during a long run, your mind will start throwing out excuses.
👎 Common Excuses Your Brain Will Make:
- “I’m too tired.” (No, you’re just lazy. Keep going.)
- “I can’t do this.” (Yes, you can. You’ve done harder things, like assembling IKEA furniture.)
- “I need to stop.” (Are you actually injured? No? Then keep moving.)
✔ How to Push Through Mental Fatigue:
- Break the run into chunks. Don’t think about the whole distance, just get to the next kilometre. Then the next. Repeat until you’re done.
- Talk back to the negative thoughts. If your brain says, “You can’t do this,” respond with “Shut up, I’m doing it.”
- Think about the post-run reward. Beer. Pizza. An excuse to do absolutely nothing for the rest of the day. Whatever gets you to the finish line.
💡 Pro Tip: If you feel really mentally drained, distract yourself, count how many runners are wearing neon shoes, imagine what people’s pets look like, or plan a fake Oscar acceptance speech in your head.
Using Music & Mantras for Motivation (Or: Lying to Yourself, But in a Good Way)
If you’ve ever powered through a tough run because your favourite song came on, congratulations, you’ve experienced the magic of distraction.
🎵 The Power of Music
- Upbeat songs = instant energy boost. (Choose wisely. Sad love songs won’t help you here.)
- Change up your playlist regularly. Your brain gets bored, so swap songs to keep things fresh.
- Match your music to your pace. Running to a beat can keep you moving when your legs want to quit.
Best Song Genres for Running:
✔ Fast-paced rock or hip-hop (Eminem doesn’t just tell you to lose yourself, he demands it.)
✔ Dance/EDM (It’s basically impossible to stop running when a beat drops.)
✔ Movie soundtracks (Nothing says “power through” like pretending you’re in an action scene.)
🧘 Mantras: Brainwashing Yourself Into Running Better
If music isn’t your thing, try repeating a mantra a short, simple phrase to keep your brain focused.
✔ Examples of Good Running Mantras:
- “One step at a time.” (Because that’s literally how running works.)
- “I am strong. I am fast. I am regretting this.” (Joking. Sort of.)
- “Pain is temporary, glory is forever.” (Even if “glory” is just finishing without collapsing.)
💡 Pro Tip: Pick a personal mantra, something that actually means something to you. (Or just go with “Don’t stop, or you’ll have to start again.” That one always works.)
The Power of Visualisation (AKA: Imaginary Victory Lap)
Elite athletes use visualisation to improve performance and if it’s good enough for Olympians, it’s good enough for you.
🏅 How to Use Visualisation for Running Success:
✔ Imagine yourself running strong and confident. (Not limping. Not dying. Just gliding effortlessly like some kind of majestic running god.)
✔ Picture yourself crossing the finish line. Feel the moment. The pride. The relief. The fact that you don’t have to run anymore.
✔ Mentally rehearse race day. Where will you start strong? Where will you push? Where will you pretend to speed up when the cameras are watching?
💡 Pro Tip: Your brain believes what you tell it. So if you picture success, you’re more likely to achieve it. (And if you picture yourself failing? Well… don’t do that.)
Final Thought: Train Your Brain Like You Train Your Legs
If you:
✅ Break your run into small goals,
✅ Use music or mantras to stay focused,
✅ Visualise success instead of picturing yourself dying,
…then your mind won’t be the thing that stops you on race day.
Or, you can just ignore all of this, and see what happens when you rely purely on willpower. (Spoiler: It won’t end well.)
See you next Monday for "Speed Workouts & Race-Specific Training" or as I like to call it, "How to Run Faster Without Your Legs Filing for Divorce."