Mental Strategies for endurance and motivation

Have you ever been in that position where the day has got away from you. You arrive home a little bit later than expected, it’s dark outside and you have a training session to do. The temptation of putting the kettle on and sitting down on the sofa becomes more and more appealing. How do we talk ourselves round, how do we find the motivation to just get out the door and give the sofa a miss.

You’re not alone.

Mental strategies for motivation , positive self-talk and being realistic  on what can be achieved are absolutely essential to building a positive training regime.

It can begin with one of my favorites, “ Just get out the door and see how you feel in the first mile.”  Simply breaking the run into something more manageable. 

Visualizing the end goal not only with the run but what the end result is. Be it a 10k,Half Marathon or Marathon. Gaining momentum as to why you are doing it. Knowing that consistency and continuity of training is key and not one individual session.

A useful summary:

  • Goal Setting (A, B, C's): Set ambitious (A), realistic (B), and "get it done" (C) goals to maintain motivation regardless of performance. Focus on process-based goals (e.g., pace) rather than just outcomes. 
  • Goal Decomposition: Break long-distance challenges into small, manageable segments (e.g., mile-by-mile) to avoid overwhelm. 
  • Positive Self-Talk & Mantras: Develop a list of affirmations, such as "light and strong" or "fast and smooth," to counteract fatigue and keep focused. 
  • Visualization: Mentally rehearse success and visualize crossing the finish line to build confidence and motivation. 
  • Mindfulness & Meditation: Use breathing techniques (e.g., nose breathing, belly breathing) to manage stress and stay present, reducing anxiety. 
  • Reframing (Cognitive Restructuring): Rephrase negative thoughts ("I can't do this") into positive, motivating ones ("This is hard, but I am stronger").

BOOST MOTIVATION 

  • Know Your "Why": Remind yourself of the personal, deep-rooted reason for your endurance pursuit.
  • "Discomfort Training": Actively train your mind to handle discomfort during practice so it feels normal, not overwhelming, during competition. 
  • Distraction Techniques: Listen to music, focus on surrounding scenery, or think about post-run plans to distract from pain. 
  • Support System: Engage with training partners, clubs, or online communities to maintain mental resilience. 
  • Keep a Training Diary: Document both achievements and setbacks to track progress and maintain perspective.  

FIND THE BEST ROUTINE FOR YOU

  • Establish a Routine: Make training an "unquestionable decision" to bypass low-motivation days. It may be the case that you take your running kit into work. Get changed at the end of the day and get off a few stops earlier on the train so that you have to run home. Find what works for you. 
  • Pre-race Preparation: One of those strategies I used to use with one of my Olympians was very much part of the pre-race warm up. After an easy run warm up where there are very often many thought’s racing through your mind take a few moments to sit down and write down the negative thoughts and then write down the positive thoughts next to them. Re affirming your mind set for the race. E.g. Have I done enough training / 16 weeks of consistent training done= I’m ready.