“I’ll never make it.” “Why did I ever decide to do this!” “My legs need to stop, I’ve lost all feeling in them.” “Why do I feel like my lungs are about to explode?” “I still have so much left.” “I can’t do this, I will never finish.” These are all thoughts that not only invade runners’ minds when running a race but also manage to impede their every move, only if they let them. 

When you ask someone what comes to mind  when they think of running, they might say “speed” or “stamina,” but few realize that one’s mindset is just as imperative. During a race, a runner’s mindset can profoundly influence not only their emotions but their external performance, affecting pain levels, pacing method, and even their finishing times—whether it is a difference of hours or seconds depending on the race’s distance. In fact, John Hall, who is a performance psychologist and a Ph.D. candidate, conducted a study in which he surveyed 706 ultramarathoners at six international races, both males and females from the ages of 22 to 69. In this experiment, Hall measured three primary factors of mental fortitude, including confidence in one’s self, the sensation of having discipline, and constancy (such as focus, acceptance of responsibilities, and determination). According to Runner’s World, Hall discovered that “mental toughness” did cause a major impact on the runners’ finishing times (in addition to other variables such as the weather) and concluded that 14% of runners’ performance and training is about mentality. It may seem miniscule, but 14% is enough to cause alterations in terms of  hours within their finishing times. Therefore, Hall claims that “The fitness must be there, but the mind is paramount to performance.”

To understand the correlation between the brain’s authority, biological systems, and mindset, it is crucial to recognize that the brain controls all of motor functions as well as the flow of thoughts and emotions. The human mind can be a menace when it comes to running; if runners relinquish their strength to this internal struggle, negative thoughts and feelings can overwhelm them. Similarly, once a virus enters its host, it will want to vigorously continue to reproduce until antibiotics intervene. Therefore, runners need be the antibiotics and be able to combat negative thoughts that invade their mind. According to Run and Become, in moments of pain and struggling, your “conscious mind” may constantly urge you to stop, persuading you that it would be better for your body, causing the body’s fatigue to rapidly progress through the term of your race. According to a research conducted by Professors Samuele Marcora from University of Bologna, Italy, and Walter Staiano from University of Valencia, Spain, our “exercise tolerance” is a balance between how difficult we find the activity (using RPE) to be and how motivated we are for that workout.

In order to avoid the development of a runner’s mentality into a ruthless monster within a race, similar to physical training, their mentality needs to be trained properly as well. It is not a quality that one’s born with, but nonetheless, needs excruciating discipline. For instance, there are various methods one can apply during a race in order to tackle their mind’s power, such as focusing on a specific object or event to distract from the pain, fatigue, and upcoming struggles. According to Loretta Daley, an ultramarathon and a marathon runner who also indulges herself into the field of poetry,recites her own poems during races, claiming that this technique keeps her mind off of the number of miles left. One of the world’s fastest marathon runners, Elude Kipchoge — who ran his fastest time, 02:01:09, at the 2022 Berlin Marathon —admits that he has to “dig deep” in order to really find the motivation and strength to keep on fighting. Therefore, he explains that the thought of how he has inspired people around the world with his quotes, accomplishments, and determination, encourages him to proceed, and simply run. If you aren’t a “famous” athlete, a modified version of his technique could be thinking on how your determination might inspire your friends, family, and teammates. Lastly, it’s important to be aware of the impact that life outside of running can have on your running workouts. For instance, a challenge at work or school can trigger negative thoughts and experiences during your running activities. 

As suffocating and irritating it can be when your mind is teeming with negative thoughts, just know that you are stronger. Your mind is an evil genius that is always concocting new twists and surprises throughout your run, but here is a secret: You know your mind more than it knows you, so do not let it drag you down. Now, go finish that race!