Mental Fortitude for Distance and Ultra Running: Developing a Champion's Mindset

They say you run the first 50 miles of an ultramarathon with your body and the second 50 miles with your heart. It’s true. To reach the finish, your mental resolve must stay strong. It’s determination and grit that will carry you through the dark night, the scorching heat, all with aches and pains and many miles ahead.

Here, we delve into the tips and tricks ultra runners and athletes use to develop a champion’s mindset that can’t be beat.

What is Mental Fortitude in Running?

In ultra running, ‘mental fortitude’ means bringing together resilience and strategic thinking, to keep calm and motivated. It’s relentlessly chasing your goal, even when faced with physical, psychological, and environmental barriers.

Just like building strength in the body, the mind has to be trained. It needs a regular workout plus a hearty diet of inspiration and strategies you can switch on when the tough gets going.

“I once thought we’re only as strong as our bodies. But now I know we’re as strong as we allow our minds to be. How many times do we limit our potential in life because of fear, because of being uncomfortable, or give in when it gets tough?”

Michelle Hartgraves, Navy veteran and distance runner

More Than ‘Theory’: Mental Resilience for Stronger Performance

Research shows that how hard we think a workout is – called our rate of perceived exertion (RPE) – and how motivated we are both affect how much effort we can tolerate. So, if you expect a challenge and feel ready to face it, you're better equipped for tough workouts like distance running.

In one study, athletes did mentally tiring tasks before exercising. As a result, their workouts felt harder, and their performance dropped. But in another study, athletes who saw happy faces before training tolerated the effort better and performed well.

Building Your Mental Armor (Ahead of Race Day)

One of the best ways to build mental toughness is by ‘doing’ – training hard, improving, learning, changing, growing – and along the way proving to the mind that you can go the distance. But training the body alone isn’t enough.

To supplement the physical, there are some powerful mental strategies to help you think like a champion:

Visualization: This includes visualizing crossing the finish line if preparing for a race, as well as thinking about potential challenges and how you’ll overcome them.

“You should go into a race being mentally prepared to suffer, for things not to go smoothly,” says Damien Hall, record-breaking trail-ultra runner. “Spend time daydreaming about the run, both positive and negative aspects.”

Damien also suggests writing down any stresses or anxieties you have about a race. Then write down what you’ll do to overcome them.

Goal Setting (The A, B, C's of Success): Set goals that are A (‘ambitious’), B (‘realistic’) and C (‘get it done’). This way, no matter what happens on the day of the run, you have a goal you can divert to.

“It’s good to be ambitious. But aspirations can easily backfire if they’re too set in stone,” says Damien. “It’s not easy, but being able to adapt your goals during a race is a key ultra-running skill. In truth, most people don’t remember exactly how well you did, anyway!"

Know Your "Why": Do you have a deep, personal reason for running? What’s the point? Why did you start in the first place? Write down and know your ‘why’, so if doubts or excuses start creeping in, it’s weapons at the ready.

Internal motivation is crucial for pushing on. Only you know what the race and training for it means to you. Are you running for a loved one, your kids, or simply for you? There will always be one run that’s harder than the rest. But what does it mean to finish it?

During the Race: In-the-Moment Mental Strategies

When the big day dawns, it’s great to have plenty of go-to strategies at the ready. Some favorites from within the ultra running community are:

Breaking Down the Beast (‘Chunking’): Mentally chop down the race into smaller, more digestible ‘chunks’, e.g. the distance between aid stations. So, you know when you can next take a break and refuel at all times, while keeping tabs on the overall distance. This makes the race seem less daunting and helps you track your progress throughout.

Positive Self-Talk: Studies show ultra runners favor activities with danger and risk. They are resilient. Adaptive. They don’t respond to negative stimuli in the same way as others. With this in mind, positive self-talk while running (“I can do this”, “I’ve got this”, “one more mile”) keeps up motivation. As does looking on the bright side, instead of worrying about what’s going wrong.

“Focus on the present moment, enjoying it and doing that well. Rather than obsessing over a time goal and not enjoying how you get there. You enjoy running long distances, right? Concentrate on that. Do that well, and good things will happen.”

Damein Hall, Mental Tips for Ultramarathons

This touches on the next route to a champion’s mindset: Staying Present. 

There’s a long way to go when setting off on an ultra marathon or distance run. Present moment awareness can stop the scale of it from overwhelming you. This includes rhythmic breathing and taking in your surroundings at all moments.

Post-Race Reflection: Sustaining the Champion's Mindset

Maybe you didn’t land your best time yet, despite the hours of training. You might have not even completed the track (known as a ‘DNF’ - Did Not Finish). Or quite simply, you’re knackered. Burnt out. Marathons take a huge toll on your wellbeing, with some studies suggesting it can take up to eight weeks for you to feel as energized and enthusiastic as you did before a big race. So, here’s how to beat the ‘post-race blues’ and stay positive.

Pro Tip: Prep strategies for after the run before the event kicks off. This avoids a shock of emotions hitting you unexpectedly. A post-marathon plan matters as much as your pre-marathon training schedule.

Reflect & Revisit

Take some time to reflect on your race, successes and challenges alike. A trail doesn’t always go as planned. But how you handle the fallout is key. What can you learn for next time?

Ultra runner Damien Hall talks about his experience of the 2022 Spine Race: “I was winning by four hours but had a sharp pain in my groin, from pushing too hard and not managing my sleep properly. With another 24 hours to go…” 

Damien recognized he’d made a mistake. He knew where he’d gone wrong and how it had impacted his run. Next time, Damein was determined to take it easier – to “chill”, in his words.

Navigating the ‘Low After the High’

Post-race emotional dips, also known as the ‘post-marathon blues’ or ‘Olympic comedown’, are normal. It’s the body’s response to all the hard work you put in training for the event and the huge thrill of the race itself.

Once the dust has settled, a phased recovery is best, whereby you build yourself up to return to training. Many find this is the time to set a new goal, based on what you want to achieve or work on next. Can the end of your race be the start point to something else?

Remember those non-race-related life goals you had? Like fixing up your home. Returning to these can bring a fresh sense of purpose. Think about how you can channel the joy and fulfilment of a big race into your everyday life.

Take Away the Positives

What did you get out of the run? Do you want to keep racing – or not? Does running still fit your ‘why’?

For some, marathon running is simply in their bones, as ‘Ultramarathon Man’ Dean Karnazes says:

‘I run because if I didn’t, I’d be sluggish and glum and spend too much time on the couch. I run to breathe in fresh air. I run to explore. I run to escape the ordinary. I run to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.’

FAQs: Developing the Mind of a Champion

• What is the Mindset of a Runner? Runners looking to improve typically train with a growth mindset. This means seeing challenges as chances to get better – and then doing the work it takes to get better. It involves setting goals, staying motivated, and pushing through discomfort to reach your goals.

• What is a Champion's Mindset in Running? Champion runners have clear vision. They know their goals and keep moving forward, no matter the obstacles. They constantly reflect, so they can use their past experiences to learn and grow. Dean Karnazes’ famous quote is: ‘run when you can, walk if you have to, crawl if you must, just never give up.’

• How Do You Fix Your Mindset While Running? Don’t let the distance feel ‘too big’. Mentally ‘chunk’ it down into manageable milestones (e.g., ‘x many miles until a rest). Stay present and focus on your breath, without stressing about the way ahead. Mantras such as ‘only the present moment matters’ and ‘one more mile’ can help, too. By mentally lacing up for all elements of the race and recovery, whatever happens on the day, you’ll react like a champion and take away great lessons. The best part? The mental fortitude you develop while wearing running gear will help you in other walks of life. Whether that’s going for a new job, navigating an unexpected change, or simply staying positive and present on a daily basis. Because, there’s more to life than running, even for those who’ve caught the marathon bug.