How to build mental toughness for runners

By Henry Howard

Solid mental strategies for runners can be the difference between a good and great race result. While physical training builds your cardiovascular system and strengthens muscles, mental toughness training develops the psychological resilience needed to push through discomfort, maintain focus, and perform when it matters most.

The mind, like any muscle, becomes stronger through deliberate practice and progressive challenge. Trust me, incorporating running mindset training can pay off.

In my recent 100-miler at Burning River, it was mental toughness (and my crew) that allowed me to finish on a day when most participants did not. In fact, in Burning River’s 19-year history, the 2025 race had the lowest finisher’s rate ever at 43%.

But having a solid mental game is not just for 100-milers. Regardless of their preferred race distance, it is critical to learn how to build mental toughness for runners.

Core mental training techniques for all runners

Here are some recommended steps to build a strong runner mental game.

Visualization and mental rehearsal: During training runs, practice visualizing race scenarios. Picture yourself handling difficult moments — hitting the wall late in the race, dealing with adverse weather, or managing pre-race nerves. This mental rehearsal creates neural pathways that help you respond confidently when these or similar situations arise.

Positive self-talk: Replace negative internal dialogue with constructive mantras. Instead of “I can't do this,” train yourself to think “I am strong” or “One step at a time.” Practice these phrases during challenging training sessions until they become automatic responses to stress. During my first marathon, the Indianapolis Monumental, a woman bystander clapped for every runner passing by and repeated, “You can and you will.” That helped me get to the end of that race and it is still a mantra I summon today.

Stay present: When discomfort strikes, resist the urge to think about how much distance remains. Instead, focus on your immediate experience such as your breathing rhythm, foot strike, or the next landmark ahead. This mindfulness technique prevents overwhelming thoughts about future pain.

Embrace discomfort: Deliberately seek challenging training conditions — hills, heat, or longer distances. Learning to stay calm and focused when physically stressed builds confidence in your ability to handle race-day challenges.

Progressive mental running training by experience level

Beginner runners (up to 6 months)

Focus: Building basic mental habits and confidence

Start with short visualization sessions after easy runs, spending two to three minutes imagining yourself completing your upcoming race successfully. Practice basic breathing techniques during runs, counting breaths to maintain rhythm and calm your mind. Develop a simple mantra like “strong and steady” to use when fatigue sets in.

During races, beginners should focus primarily on staying present and celebrating small victories. Use your practiced mantra when things get tough, and remember that finishing is winning.

Novice runners (6 months to 2 years)

Focus: Developing resilience and goal-setting skills

Incorporate challenging workouts specifically designed to practice mental toughness such as tempo runs where you maintain focus despite discomfort, or progression runs that require mental discipline to negative split.

Practice goal-setting by breaking longer runs into segments, celebrating each milestone achieved.

Begin using more sophisticated visualization, imagining specific race scenarios and your responses. Practice switching between different mental strategies during a single run. For example, start with repeating a mantra, then shifting to environmental focus, and then focusing on breathing awareness.

In races, novice runners should implement their practiced mental toolkit actively. Use the first third of the race to settle into rhythm and positive self-talk, the middle third to employ focus techniques when effort increases, and the final third to dig deep with mantras and visualization of crossing the finish line strong.

Experienced runners (over two years)

Focus: Mastering advanced mental strategies and race-specific preparation

Advanced runners should practice mental toughness in race-specific conditions. If preparing for a marathon, practice your mental strategies during your long runs when glycogen depletion mimics race-day challenges.

Try to incorporate challenging race specifics into your long training runs. For example, if there is a long and/or steep hill late in the race, create a training route that has a similarly challenging hill toward the end.

Develop multiple mental strategies and practice transitioning between them fluidly. Create detailed race plans that include specific mental cues for different points in the race. Practice negative visualization such as imagining things going wrong and mentally rehearsing your response.

During races, experienced runners should execute their detailed mental strategy like a race plan. Use early miles to establish rhythm and confidence, middle miles to deploy your arsenal of focus techniques when the real race begins, and final miles to access your deepest mental reserves while maintaining tactical awareness for strategic moves.

How runners should apply mental toughness in races

A successful training program will not only include physical fitness but also mental toughness techniques. On race day mental preparation is just as important as getting enough rest, having nutrition dialed in and being properly hydrated.

Mental toughness training pays dividends on race day, but only if applied systematically. Begin your race with confidence-building thoughts, reminding yourself of the successful training you've completed. When discomfort arrives implement the strategies you’ve practiced.

The key is having multiple tools ready. If your mantra stops working, shift to environmental focus. If that fades, return to breathing techniques. Mental toughness isn't about suffering through pain, but about maintaining clarity and choice even when physically challenged.

Remember that mental training is progressive, just like physical training. Start small, be consistent and gradually increase the psychological demands you place on yourself. The mind that learns to stay strong during difficult training runs will serve you well when the stakes are highest and the finish line beckons.

Editor’s note: Henry Howard is a Road Runners Club of America (RRCA) certified running coach. He has successfully coached athletes who have achieved their goals such as Boston Marathon qualifiers, first-time ultra finishers and age group winners. His customized coaching philosophy, which is always evolving, is based on science, new research and years of coaching experience. For a no-obligation coaching consultation, reach out to Henry here.