Mental training is the secret weapon that can truly transform your running, yet it’s frequently overlooked in favor of physical training. This makes sense because your legs carry you through training. However, it’s your mind that gets you to the finish line. Experienced and elite runners understand this critical balance between physical and mental preparation, but many newer runners focus solely on the miles and neglect the mindset.
I trained religiously for my first marathon. I was committed to my training plan and I worked hard. On marathon day I started strong and was confident in my physical ability (note: ability refers to my confidence in getting to the finish line, I had no expectation of the time it would take me to get there). However, I quickly started to experience the importance of the mental side and had to draw on my long run experiences from training. But, I struggled because I hadn’t paid attention. I had no strategy for when things got hard. Yes, I had a mantra but I made it up on race day. That said, it was extremely effective!
As a run coach and a life coach, I frequently see how mental barriers hold people back. In all aspects of life, particularly running, people are very capable of the physical effort but their mind and their mental chatter gets in their way.
Here are 5 mindset techniques to help you through the heaviest section of your marathon training plan and help you transform your running in time for marathon day:
1. The power of language: from ‘Will I?’ to ‘When’
This shift, one small word, changed everything for me. I went from an inconsistent procrastinator with an intermittent relationship with running to a daily streaker and regular event runner.
The difference between deciding to lace up and go compared with debating whether you will run is revolutionary. It is quite literally the single biggest shift you can make. And yet it is just a word.
There is, however, science behind it too. By removing the question of ‘if’, you eliminate decision fatigue and strengthen your identity as a runner. I recently heard someone describe this shift as ‘turning off the negotiating voice in my head’. There is no negotiation.
Putting it into practice
On your next run day, resolve to ask yourself when you are going to run rather than check in and see how you are feeling. When you feel yourself starting to ask questions, or consider any potential stumbling blocks, stop and focus on ‘when’.
2. Transform your running by making it your daily non-negotiable
This is most powerful when you pair it with the previous tip. The mindset shift from ‘will’ to ‘when’ helps you prioritise. And, when you decide it is non-negotiable you will be surprised at where the time comes from. OK, you might not have time for a 60 minutes plus run, but you will be able to find a pocket of time to lace up and get out. You might even stack this habit with another – that Netflix series you are binging? Watch an episode while you run on the treadmill. Double win!
Seriously though, habit stacking is a great way to get your run in. Find something you do every day and make it the prompt to go for a run. You get changed out of your work clothes? Change into your running gear.
This idea has scientific support. When you remove running from your daily negotiations, you free up mental energy for more important decision. Your brain stops treating running as optional and starts viewing it as an essential part of your day. You will come to automatically schedule it in the same way as your meals and other elements of your daily routine.
When I made running my non-negotiable, the real transformation came when my family and friends were making plans, they would ask me if I’d already run or when I would be running so that our plans would work around my run. These were inactive family members who had never understood why I run. People surprise you when you make your intentions clear. You may have to initially explain or justify yourself, just be firm and clear. ‘Do you really need to run today?’ ‘Yes, I’m training for a marathon. I cannot run 26.2 miles in a few weeks if I don’t run today.’
Putting it into practice
Choose your non-negotiable running days for the next month and mark them in your calendar. Aim to keep them where you put them – they are non-negotiable after all. But this isn’t about making your life intolerably difficult, so if you really need to move them, make sure it’s a move to another time or day and not a move completely out of your calendar. The non-negotiable part of this strategy is that the run gets done, one way or another. The ideal non-negotiable is that you do it when you initially planned.
3. The power of micro-commitments to transform your running
This started out as 5 distinct tips, but as I share them, I realise that they all go together and reinforce each other. Micro-commitments, or tiny habits, are incredibly simple. Commit to putting on your running shoes. That’s it.
I tried this approach when I wanted to improve my press ups. When I say ‘improve’, I really mean practising so I could do one properly! I committed to doing two every morning when I got up. My technique improved over a few weeks and now I can do 8-10 unbroken. When I first heard ‘do 2’, I thought ‘what’s the point’. Now I get it.
The simplicity of this approach is in making something big or overwhelming deceptively simple and easy to do. Once you’ve got your running shoes on you’ve overcome the hardest part – starting. Many runners find that these tiny commitments lead to full training sessions, even on low-motivation days. If you want to know more about this approach, read Atomic Habits by James Clear and Tiny Habits by BJ Fogg PhD.
Putting it into practice
Break your pre-run routine into three tiny steps. Make them so tiny and simple that you wonder what the point is. Then try them and see what happens.
4. Transform your running through self-visualisation
You can approach this in a few different ways. Imagine marathon day and visualise yourself crossing the finish line or visualise tomorrow’s run. The key to visualisation is to involve as many of your senses as you can. Don’t just visualise your run, visualise where you will go, what you will see, what you will hear, how you will feel, will there be any distinctive smells along the way? The richer and more immersive the visualisation the stronger and more powerful the transformation.
I tend to use this visualisation when I’m feeling indecisive or lacking 100% commitment to tomorrow’s distance or session. When I go to bed the night before, I think about where I will run to get the distance I need or where I’ll go to do my speed intervals. Then I run it in my head, including the time of day so I can imagine what things will look like and how I’ll feel. Sometimes I visualise the kit I’ll wear to take me deeper into the experience.
This isn’t just feel-good motivation – visualisation creates neural patterns similar to actual physical practice. Elite athletes have used this technique for decades and not just for their competition day but for their training too.
Putting it into practice
Before you head out on your run, close your eyes and visualise your session, where you will go and how you will feel when you get back. This is also a great technique for when you are struggling with procrastination, take a moment to calm your mind. Take a few deep breaths in through your nose and out through your mouth, then visualise your run including how you’ll feel when you are done.
5. Journal your journey
This is about more than just tracking your miles. It’s about capturing all the elements of your run and identifying a win. Success leaves clues. By documenting your mental wins alongside your physical achievements, you are building a powerful resource for future motivation.
I use the one-sentence journal technique to capture in one-sentence how I felt about my run. I purposefully keep it positive, and capture it all in a list so I can view it sequentially when I want to look back on it. In addition to this list, I also keep a longer form journal with details of my session, time of day, how it went (good and bad) and what I’ve learned from it. But I find the quick reference, celebratory list is more effective on days when I struggle.
The main benefit of journalling, particularly a journal that celebrates your wins, is that it becomes proof of your capability. This is invaluable if you struggle with self-doubt and confidence.
Putting it into practice
Start a victory log of your achievements. Commit to finding something positive in every run and write it down. Ideally, write 3 good things as this reinforces the positive more than simply recording one. Try these prompts to get you started:
- The best thing about today’s run was…
- One mental obstacle I overcame during my run today was…
- I’m proud of myself for…
Moving forward
Mental training isn’t just about positive thinking – it’s about building a robust psychological framework that supports your running goals.
When I speak to other run coaches, they always comment on the importance of the mental side of running and how that’s the least intuitive part for new runners. And, when I work with new runners, asking them questions that reveal their mental strength elicit more powerful, emotional responses than practical, physical related questions. We are all agreed, understanding the mental side will transform your running.
Pick one of these tips (or you could choose a few that go together) and commit to doing them every day for 30 days. This isn’t a magic number and it will likely take longer to cement the habit. But, 30 days is a nice contained period of time and it will give you enough time to see the benefits and make any adjustments you need to. Habits are game-changers and can help you make transform your running by making it consistent and fun.
I work with first-time marathoners, new runners across all distances and runners who struggle with consistency to build both physical and mental strength. Book a free call today to find out how I can help you change your running mindset and see where it can take you.
