I am always thinking about how to better mentally prepare myself for races. Because I know that when I enter the “dark miles” the only thing that gets me through is the right mindset. I try to practice this mindset during tough workouts. At a certain point in preparation for a race, it becomes clear that you’ve put in the work and that your body is ready, but you still can’t be successful if you are not confident. One thing that has helped me is coming up with a short list of running mantras that I can say to myself when during tough workouts. Read on for my three mantras for tough workouts and share your own!
Late summer, I had a tough track workout on the schedule and the weather was brutal. 91 degrees with 90% humidity. I knew that physically I could make it through but I wasn’t sure just how ugly it would get. I dreaded the workout all day, as the air quality worsened and the humidity didn’t dissipate. By the time I got to the track after work, my head was a mess.
As I started my warmup, I began cycling through my running mantras. Not one of the usual standbys were working for me.
So I tried a few new ones that popped into my bed while running in circles.
“This is where PRs are made.” This one got me through my second mile repeat. I just kept thinking that if I want to see a PR in the marathon in October, I’ve got to put in the work now. This kept running at a pace I wasn’t sure was possible due to the heat.
“Just stay in your lane.” This was both literal and metaphorical. The track was really crowded, with lots of groups training, so I did have to focus on staying in my lane as to not run into anyone. But also I just tried to remind myself to just focus on what I was doing right then and not think about the next lap or the next mile. To stay in my lane, so to speak. It worked.
“I get to do this.” Finally, I remembered that running is a gift and a choice. No one was making me run. If I didn’t run, the only one who would be affected was me. I have so many friends who are injured and who can’t run. They would love to have the chance to suffer through a track workout. Remembering that I’m fortunate to be able to do something I love is a powerful way to push through pain on a workout.
What gets you through a tough workout?
A version of this post first appeared on Women’s Running.
Going to need this for Saturday!
emma @ be mom strong recently posted…Ultra-Prevention
You are gonna do great! I’ll be cheering between miles 24-25 after I run the half 🙂
Love this! I especially like this is where PRs are made. My go to is “relax into the discomfort” although no amount of self talk could get me through Saturday in Savannah
Jess @ run Pink recently posted…My First DNF + Crap Race Day Tips
Oh man, I heard it was so rough in Savannah. Crazy temps for this time of year!
“I get to do this”. LOVE that one!!
Mar @ Mar on the Run recently posted…Milwaukee Half Marathon Race Recap
Sometimes it’s hard to remember that!
Running is definitely just as mental as it is physical. I constantly remind myself that hard work will pay off on race day, even if I’m struggling during a training run.
Kathryn @ Dancing to Running recently posted…2015 Rock ‘n’ Roll Philadelphia Half Marathon Recap
Yes. I also sometimes remind myself that it won’t last forever. There is an end in sight!
I like to tell myself either “My mind is strong, my body is strong” or “Head up, wings out.” I got that line from Oiselle (obviously) and it’s definitely helped me on some of my tougher runs!
Jen@bubblyrunner.com recently posted…Weekend Wrap-Up: I Went to Another Wedding!
Head up, wings out can DEF help during a tough run!
I need a mantra of my own! Can’t seem to find one-goals!
Deborah @ Confessions of a Mother Runner recently posted…Skinny Sweet Potato Casserole
You are so motivated, I’m surprised you don’t have one 🙂
I love this! One I’ve used fairly often is “you can handle anything for 60 seconds” on repeat. Typically in barre or CF. Won’t help a lot with distance running, but might for intervals. I like “this is where PRs are made”!
At Pure Barre, they often say “you can do anything for 90 seconds.” My response is often “LIES!!” 🙂
When the going gets tough I ask myself, “What if this was all it took to meet your goal?” And then that forces me to think, “OF COURSE I would stay in this lunge for just 22 more seconds/get through these last two mile repeats/crawl out of bed at 5 am for the third dayin a row if it guaranteed I’d meet my goals!” For me, it puts things back in perspective: in the middle of a work out, two more miles can seem insurmountable, but if someone brought a magic wand with them to the track and said, “If you do these two miles all your goals will be reality,” two miles would be no thang!
During a race or long run, I also like the phrase “Strong is what’s left when you’ve used up all your weak.” I remind myself that as I get to the end and am so tempted to focus on what’s not feeling strong– this little mantra reminds me to take stock of everything that is feeling good and to build on my strength, not dwell on the uncomfortable parts!
CK @ COoking Up Kefi recently posted…OBX Half Marathon: Sharks, Sheetz, and Sisters
oooh, I really like that. Thinking about it those terms really helps to frame the internal dialogue I often have. Thanks for sharing that!
Courtney, I’m currently reading The Champion’s Mind by Jim Afremow; it’s full of great techniques and practices for getting through the “dark miles” and I’m hopeful it will help me in a few weeks! Thinking of friends helps me out a lot; thanks for sharing these!
Tara @ Running ‘N’ Reading recently posted…#3B26 Marathon Training – Week 7
Ooh, are you gonna share a review? I’m always looking for new books and you are my #1 book recommender 🙂
I will need this this Saturday after mile 20! Thanks for the inspiration! If I see you I will say hi!
So I was reading a blog the other day and she had mentioned using the phrase: “you are comfortable” and when I used it on Wednesday for a short faster workout it helped me get used to that pace. Which gave me more confidence to know that I can run faster and it won’t kill me and that it is possible to get to my goals. 🙂
Tedi @ Running With infertility recently posted…Things that are Dopey Challenge Training Week 4
1. This is not a problem.— If things are feeling tough, I remind myself I am here willingly and with privilege, and I start thinking of some one else who may be going through a difficult time ie battling an illness, being out of work, etc…and suddenly tired muscles and achy joints aren’t a problem. That’s my inspiration to push through and forge on.
2. Run the mile you are in. I changed that to run the song you are in. — My music is my pacer so if I focus on the song, it takes my mind off the effort and I don’t think of the total distance and just enjoy/ get through that moment.
3. I also like, “never trust the first mile and the second to the last. They are liars”. So, so true.
This is a great post. When I was doing the Cooper River Bridge Run last year, I was pretty nervous and of course, I’m always hard on myself. I told myself “You have nothing to prove” and this mentally helped me. I overthink my running and in the end, no one cares about my finish times but me and maybe my mom (haha). The best runs are the ones where you can say a mantra, relax, and just enjoy it- and usually those are my fastest races too.
Amy Lauren recently posted…Weekly Rundown: November 2-8
“This is where PRs are made” is a good one. We all want to run faster, but have to remember that we have to work for it!
Coco recently posted…Racing To End Women’s Cancer
Can’t stop, won’t stop is the mantra I’ve used at my last two marathons!
Oh that’s a good one!!
These are great. I think a positive mental state is so incredibly important. I like mantras that are in the present ” I’m doing this” instead of “I can do this” but I love “I get to do this!”
Jenn @ running on lentils recently posted…Review: Alala Weekender Dress and Koral Lustrous Leggings
I love this!! I use a version of “I get to do this” all the time too! I think about military friends who’ve been injured and can’t run the same anymore and I thank God that I’m able to.
Another favorite of mine is “It’s raining on everyone.” It comes from my friend’s high school running coach who told her that when it was raining and she felt like complaining. It’s such a simple reminder in general, like ‘ yes, the run is hard. But it’s hard for everyone to stay fit. And life is hard. But we all have to suck it up to succeed. This isn’t just hard for you — you can do this.” 🙂
(and “Just stay in your lane” is a good one for me to add!)
Dana Ayers recently posted…DC Dating: Hey Guys and BUBs