Mental Toughness
Mental Toughness Tips for Marathon Running
There are many lessons I’ve learned over the years that I love to share with new runners, especially about staying mentally strong during a marathon. It’s often said that the race truly begins at mile 21. That’s when the infamous “wall” appears, and the last 10K becomes a battle of the mind versus tired legs.
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I’ve been there—hitting the wall and letting negative thoughts creep in, only to cross the finish line feeling defeated, despite finishing. Over time, I’ve developed strategies to build mental toughness, and now I share these tips to help other runners succeed. Running really is the gift that keeps on giving, as these skills can be passed along to others. Here are my top tips:
1. Create Your Performing Edge Toughness Mindset (That 90% Mental Game)
Your mind and body are deeply connected. To perform at your best, you must cultivate a tough and positive mindset. Success begins internally—when you believe in yourself, quality performance can flow naturally and effortlessly.
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Trust Your Training: Remind yourself of the hard work you’ve put in. You’re ready for this!
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Believe in Yourself: Confidence is key. Replace doubt with thoughts like, “I can do this!”
2. Build a Mentally Tough Outlook
Focus on what’s possible, what can happen, and what success looks like. Shift your mindset to embrace challenges.
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Weather Woes? Turn Them Around:
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If it’s raining, think of it as a free cooling system.
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If it’s windy, imagine the wind propelling you forward.
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Don’t waste energy complaining about things you can’t control.
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Control the Controllable: Focus on your thoughts, emotions, form, and how you approach each mile.
When fatigue sets in, I remind myself:
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“Keep your form!”: Don’t slouch; stand tall and breathe deeply.
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“I am a machine—I CAN do this!”: Channel determination and positivity.
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If negativity creeps in, fight back. Tell those inner demons:
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“No way—I’ve worked too hard to let this bring me down!”
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Use the energy around you. When the crowd cheers, smile and give high-fives. Distract your mind and soak in the positive energy—it can carry you far.
3. Visualize Mental Toughness Every Day
Spend 10–15 minutes daily visualizing your success. Practice seeing yourself achieving your goals and running strong. Mental rehearsal helps you carry feelings of confidence, strength, and energy into race day.
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See It, Feel It, Do It: Imagine yourself running with ease, smiling, and enjoying every step. Visualize crossing the finish line feeling proud and accomplished.
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Make It Fun: I even imagine passing running legends like Meb, giving a quick wave and a smile—that’s my own little secret motivation.
I often do this during my commute, listening to music that inspires me to picture myself running at a strong, fast pace. It’s amazing how much these mental exercises can prepare you for race day.
Remember: Mental toughness is a skill you can train just like your legs. Stay positive, stay focused, and make every race your day!