When we think about high performance, it’s easy to measure by physical achievements: that blazing 10K PB or a BQ-worthy marathon finish. But what can keep us performing year after year? Is physical training alone enough? The answer is the stuff happening between our ears: our mental game.
Consider Novak Djokovic, at 36, Djokovic secured his record-breaking 24th Grand Slam title. That remarkable career longevity is not merely a result of physical talent but of insane mental strength built over decades. For us runners, that translates to showing up consistently, performing consistently, not just for a couple of years, but for the long haul – 10, 15 years, or even more. Genuinely, that’s rare. Many can hit peak for 2-3 years, but sticking with it powerfully for over decades? That’s a massive physical and mental challenge.
So, how do we build that kind of lasting power? It’s not magic; it’s about sharpening our mental toolkit. We need resilience to bounce back, focus when the kms get tough, and the ability to see setbacks not as dead ends, but as detours where we learn something new.
But let’s be real – it’s easier said than done. Even the most hardcore among us hit the performance plateaus. The running routines get boring, and that spark fades after years pounding the pavement. Spotting these feelings and knowing how to handle them is crucial if we want to keep loving the run and performing well long-term.
So, what mental strategies actually work for runners like us? Drawing from sports psychology and looking at legends across endurance sports, here are a few key tools we can add to our running belts:
A growth mindset is the belief that your abilities aren’t fixed – you can get better with smart effort and practice. When you hit a plateau, face boredom, or have a bad race, a growth mindset sees it as feedback, not failure. It’s a chance to learn and adapt.
For example, elite marathon runner Meb Keflezighi wasn’t the fastest runner naturally (for a long time he was stuck at >2:10 marathon, while the top elite runner in the US runs 2:08), but he built a long career by constantly finding new ways to stay engaged. His motto, “Nobody should outwork me”, helped him turn even monotonous periods of training into motivation.
Runners need to be coachable and adaptable to new training methods. In other words “what got you here, will not get you to the next level”. In one of the interviews Federer said “I practice much more than the previous year to keep my forehand flawless."
Pro tip: Plan your training with clear purpose, ensuring each session contributes to your running performance.
Mindfulness is simply about paying attention to the present moment without judging it. Sounds simple, but it’s powerful. Simple techniques like focusing on your breath or doing short meditations can help manage pre-race jitters, stay calm when things get tough mid-run, and keep your head in the game. When we see Kipchoge smile in the last few kilometers, it’s his way to be mindful, endure the pain and move past the finish line.
“Whatever is happening, is happening… You can either be mindful of it, or you can be mindless.” - The Mindful Athlete by George Mumford
Outside of running, many recreational runners juggle demanding family commitments and work deadlines. During a training cycle, keep a few days/ weeks as a buffer, as it will keep the nerves at ease, help recover and even if we miss a workout session it will eventually work out.
Pro tip: Make mindfulness practical. On your next run (especially an easy one), try a ‘Mindful Mile’: focus intently on one thing – the rhythm of your feet, your breath. When your mind drifts (which is normal!), gently guide it back without judgment. Also, consider adding a 5-minute daily mindfulness practice off the run (like focusing on your breath before starting work or using a simple meditation app). This builds the mental muscle to stay present and calm, whether you’re bored on a long run or stressed before a race.
Self-compassion means cutting yourself some slack! When you have a setback, feel fatigued, or just aren’t hitting your paces, treat yourself with the same kindness and understanding you’d offer a running buddy. Being overly critical just drags you down.
Runners who practice self-compassion handle the inevitable bumps – boredom, bad races, injuries – much better. Injuries are a classic example. Unable to run sucks, and honestly, the mental battle is often tougher than the physical rehab. Successful long-term runners see injuries as temporary hurdles, not career-enders. They stay optimistic, focus on what they can control (like cross-training or physio), and use the downtime to recharge mentally.
Pro tip: Talk to yourself as a friend in need. During the difficult stretches, let yourself know you are wholly and fully committed to your well being, just like you would be to your friend. Panic is not an option for the runners who are in it for the long term.
Goals give us direction and purpose, fighting off the “why am I even doing this?” feeling that can creep in with repetitive training. But goals aren’t set in stone. They need to evolve as we evolve and age. Keep them challenging but realistic.
Ed Whitlock, a masters marathon legend, who had constantly set new age-group records, including running marathons under three hours at ages 72 and 73. As runners age, goal-setting becomes even more crucial, reinforcing the importance of a growth mindset. Adding miles is important and so is the recovery.
Pro Tip: Think ‘Process & Pivot’. Set your motivating outcome goal (like a race time or distance), but laser-focus on the process goals needed to get there (e.g., consistency, key workout execution, recovery habits). Crucially, schedule regular check-ins (monthly/quarterly) to review progress honestly and pivot your plan as needed. Life happens – adaptability keeps you moving forward long-term.
Ultimately, running is something amazing we do, but it does not define who we are. Keeping this perspective helps maintain balance, motivation and joy in the sport. Keep running strong, keep thinking strong!
Compiled by Team GeeksOnFeet for the love of running