Right now, I’m logging 2-3 hours of running a day, and while that’s physically demanding, the real challenge? The mental grind. When you spend that much time alone with your thoughts, it’s easy for doubts, fatigue, and boredom to creep in.
The physical part? Sure, I’ve got it covered. But keeping my mind sharp during these long sessions is a big part of my mental preparation for this endurance race. Here’s how I prep mentally to take on the Great World Race—and stay sane while doing it.
1. Getting Real About My Why
Before I even start training, I have to ask myself, Why am I doing this? Running for hours isn’t just for the glory of crossing the finish line. For me, it’s about proving to myself that I’m stronger than I think. This mental preparation for an endurance race like this is key, especially on the days when everything hurts or I’m struggling to push through. It helps me remember that every mile is part of a bigger journey toward self-growth.
Mantra: “I am stronger with every step.”
2. Seeing It to Believe It
Visualization is a huge part of my mental preparation. I spend a few minutes every day picturing myself on race day—feeling powerful, energized, and crossing the finish line with pride. I don’t just imagine the victory, though; I mentally rehearse the tough moments too—those times when my legs will want to give up or when doubt creeps in. By preparing for every phase of the race in my mind, I’m ready to face whatever comes on race day.
Mantra: “I’ve already seen my success. Now I’m just doing it.”
3. Breaking It Down with Small Wins
Let’s be real—thinking about the entire race can be overwhelming, especially when I’m out on a long run. So I break it down into smaller goals. Did I stick to my pace today? Did I push myself when I wanted to quit? These small wins keep me motivated. I don’t need to wait for race day to celebrate—I celebrate every little victory along the way.
Strategy: During a long run, break it into sections: focus on getting through the next mile, then the next. Reward yourself mentally for each small achievement.
Mantra: “One step at a time, I’m getting closer.”
4. Having a Plan for the Mental Lows
There are days when my body feels fine, but my mind is struggling. The boredom, the doubt, the inner critic—they all show up. So I’ve got a strategy for when those moments hit. I start using affirmations like, “I’m in control of my thoughts,” or “I’ve done harder things than this.” I also use a mental trick I call “chunking.” I break the run down into 10-minute segments. I tell myself, “Just get through the next 10 minutes.” This helps keep my brain focused on manageable chunks instead of the whole daunting distance.
Tip: Have a go-to affirmation or mantra ready when the mental lows hit. Change it up if it starts to lose its power.
Mantra: “I am capable of more than I realize.”
5. Mindfulness: Staying in the Moment
When I start thinking about how many miles I have left, I get anxious. So, I practice mindfulness to keep my mind from wandering too far ahead. Whether it’s focusing on my breath, feeling the rhythm of my feet hitting the ground, or just tuning in to the sounds around me, staying in the present keeps me grounded. When I focus on this step, this moment, the whole thing becomes a lot less overwhelming.
Strategy: During your run, try a quick body scan—check in with how your feet feel, your breath, or even the wind on your face. This pulls your mind back to the present.
Mantra: “I am here. I am strong. I am present.”
6. Using My Support System
I might be out there running alone, but I’ve got a whole team behind me. And while my family doesn’t support me or understand why running means so much to me. My son, my puppy, my friends, my mission, keep me going. I think about my son watching me—knowing I’m setting an example for him about hard work and perseverance. When I hit a wall, I remind myself that it’s okay to lean on others for support. Knowing they’ve got my back helps me push through the tough moments.
Tip: Before a big run or event, reach out to someone in your support system. A quick message or pep talk can remind you that you’re not doing this alone.
Mantra: “I’m running for more than just me.”
7. Turning Fear into Fuel
Fear of not finishing, fear of failure—it’s always there, lurking in the back of my mind. But I’ve learned to reframe that fear. Instead of letting it paralyze me, I use it as motivation. That nervous energy I feel before a race? That’s my body getting ready for something big. Instead of fighting the fear, I channel it into excitement. I remind myself that fear means I care—and that’s a good thing.
Tip: When fear creeps in, ask yourself, “What’s the worst that could happen?” Often, it’s not as bad as it feels in the moment. Then, use that energy to fuel your focus.
Mantra: “Fear means I’m ready.”
8. Trusting My Training
At the end of the day, all of this comes down to trust. I trust the miles I’ve put in, I trust my body, and I trust my mind. I remind myself that I’ve done the work. There’s a sense of freedom in letting go of the need for perfection and trusting that I’ll rise to the occasion. I don’t have to be perfect; I just have to show up and give it my best.
Strategy: When doubt creeps in, mentally list three things you’ve done right in your training. Remind yourself of the hard work you’ve put in.
Mantra: “I’ve done the work. I am ready.”
Running for hours a day can feel like a mental marathon all by itself, but with the right strategies, I keep my head in the game. The Great World Race isn’t just a physical challenge—it’s about building mental toughness through solid mental preparation. Whatever your challenge is, whether it’s a race or something else entirely, I hope these strategies help you push through, stay focused, and remind you that you’re capable of more than you think.
