COACH’S CORNER - Mental Toughness by Isobel Tait

When you’re 70 miles into a 100-mile race, your legs are screaming, blisters are forming, and that finish line seems impossibly far away, what keeps you going? It’s not your physical training – it’s your mental toughness. Today, I’m diving deep into the psychology of ultra running and how to build the mental fortitude that separates finishers from DNFs.

The Psychology of Ultra Running

Ultra running isn’t just a physical endeavour – it’s a profound mental challenge. Research in sports psychology has shown that mental factors can account for up to 90% of the variance in performance among elite athletes. For ultra runners, this mental edge is even more crucial.

Key Components of Mental Toughness in Ultra Running:

• Resilience: The ability to bounce back from setbacks during a race.
• Focus: Maintaining concentration over extended periods.
• Emotional Control: Managing anxiety, fear, and negative thoughts.
• Goal Setting: Creating and pursuing both short-term and long-term objectives.
• Positive Self-Talk: Using internal dialogue to boost performance.
• Visualisation: Mentally rehearsing success and overcoming challenges.

Building Your Mental Toughness Arsenal

• Embrace Discomfort in Training • Deliberately train in challenging conditions (heat, rain, night). • Practice running when tired or sore (safely, of course). • Why it works: This builds confidence in your ability to persevere.
• Develop a Mantra • Create a personal, meaningful phrase to repeat during tough moments. • Examples: "Relentless forward progress," "This too shall pass," "I am strong, I am capable." • Why it works: Mantras redirect focus from pain to positive thoughts.
• Chunk Your Race • Break the race into manageable segments. • Focus on reaching the next aid station, not the finish line. • Why it works: It makes the overwhelming feel achievable.
• Practice Mindfulness • Incorporate meditation into your training routine. • During runs, focus on your breath, footfalls, or surroundings. • Why it works: Improves focus and emotional control.
• Visualise Success and Challenges • Mentally rehearse your race, including overcoming obstacles. • Imagine yourself pushing through low points and finishing strong. • Why it works: Prepares your mind for the reality of race day.
• Set Process Goals, Not Just Outcome Goals • Focus on controllable factors (nutrition, pacing) rather than just finishing times. • Create a race strategy with multiple tiers of goals. • Why it works: Provides a sense of accomplishment even if primary goal isn't met.
• Train Your Brain with Cognitive Strategies • Practice positive self-talk during training runs. • Learn to reframe negative thoughts into constructive ones. • Why it works: Creates habitual positive thinking patterns.
• Build a Support Network • Connect with fellow ultra runners for shared experiences and advice. • Cultivate relationships with your crew and pacers. • Why it works: Provides emotional support and accountability.
• Study and Learn from Setbacks • Analyse your DNFs or subpar performances. • Identify mental weaknesses and create strategies to address them. • Why it works: Turns failures into valuable learning experiences.
• Develop a Pre-Race Routine • Create a consistent pre-race ritual to centre yourself mentally. • Include relaxation techniques, visualization, and positive affirmations. • Why it works: Reduces pre-race anxiety and sets a positive tone.

The Science Behind Mental Toughness

Recent neurological studies have shown that mental training can actually change brain structure. A study published in the Journal of Neuroscience found that mindfulness meditation can increase the density of grey matter in brain regions linked to learning, memory, emotion regulation, and perspective taking. For ultra runners, this translates to improved focus, better emotional control during races, and enhanced ability to push through pain.

Another study in the Journal of Applied Sport Psychology found that runners who used positive self-talk during a race reported lower perceived effort and showed improved performance compared to a control group.

Implementing Mental Toughness Training

As a coach, I've seen firsthand how incorporating mental toughness training can transform an ultra runner's performance. Here's how to get started:

• Assess Your Mental Game: Identify your strengths and weaknesses.
• Set Mental Training Goals: Just like physical training, set specific objectives.
• Incorporate Mental Exercises: Add visualisation, meditation, and self-talk to your routine.
• Practice in Training: Use long runs to implement mental strategies.
• Seek Feedback: Work with a coach or mentor to refine your mental approach.
• Continuously Evolve: As you grow as a runner, your mental needs will change. Stay adaptable.

Remember, mental toughness isn't about never feeling pain or doubt. It's about having the tools to push through when those feelings arise. It's about turning "I can't" into "I can and I will."

Ultra running is as much a journey of self-discovery as it is a physical endeavour. By developing your mental toughness, you're not just becoming a better runner – you're becoming a stronger, more resilient person in all aspects of life.

Stay strong, stay focused, and keep pushing those limits!