As our reader, you likely enjoy running—and if so, there’s no need to force yourself. However, even beloved hobbies can become challenging under certain circumstances.
Sometimes, we start a run full of enthusiasm but find ourselves stuck halfway through. So, how do you find the strength to keep going?
Here are six mental tricks to help you cope with a tough run.
1. For More Fun, Add Some Music
One of the simplest and most effective ways to stay motivated is to turn on some music. Today, there are plenty of ready-made solutions, such as curated running playlists available on music apps and websites. You can choose whichever you prefer, considering your mood and tastes.
We cannot give any recommendations, as it depends on the type of training and your taste.
Some runners choose drum-n-bass music, which may enforce cadence to help improve efficiency and speed over time. However, inspiring classical pieces can be just as effective as electronic tracks.
A research found that carefully selected music can enhance endurance by 15%, especially when it is close to optimal 180 beats per minute.
Related: 4 Reasons Why You Should Run When Stressed
The main thing is to prioritize safety while listening to music during workouts. Choose special running tracks and avoid high-traffic areas so as not to risk your life.
2. Enjoy Long Storytelling
We have to admit that during a long run, music may become unbearable and even irritating. If you spend at least an hour running, audiobooks and podcasts come to the rescue.
Choose your favourite topics in advance not to scroll through the endless list of options. It may be a long story to tell, which will entertain you from the start to the finish line.
For example, if you’re going to run an ultramarathon, you may download an 8-hour audiobook to “read” from cover to cover. But if you know you can’t concentrate on a particular thing for long, short stories and “TED Talks” would be an ideal option.
3. Use Your Imagination
Sometimes we cannot afford to waste the battery on our phone, which is vitally needed in the wilderness. Moreover, it may be prohibited to use earphones during a race.
Recall the happiest moments of your life or vividly picture future events. You can also use this time to reflect on past experiences and rethink plans you’ve been too busy to consider before.
Related: 10 Unique Running Goals You Haven’t Tried Yet
4. Divide Your Run Into Parts
If you hate monotonous running, you should remember this useful technique. Dividing a full distance into multiple segments, you make it much more manageable.
This simple but smart trick makes your brain think finish line is already close. Once you know how it works, you can trick your brain into thinking time is moving faster.
For example, if you are running a marathon, tell yourself that you are going to run one more mile or 15 minutes until you make an invisible “cut-off.”
If you run on a track, measure it by laps, saying: “Ok, I have just 6 laps left” or “Well, I have already done 5 ones.”
Repeat this method several times, and you will not notice time going by. Don’t forget to appreciate yourself every time you reach a small goal to keep your motivation up. You can call it “self-suggestion,” but it works.
5. Visualize Your Success
If you have a specific goal, visualize the entire journey to achieving it. Mentally place yourself in the race, recreating every detail of the environment.
Picture yourself running among other athletes, and make yourself a hero of that day. Imagine how tough and cool you are.
You can do whatever you want within the realms of conscious imagination. For example, imagine other people smiling at you, giving flowers, and even asking for your autograph.
Keep in mind the final achievement, when you, exhausted but happy, cross the finish line and a volunteer puts a desired medal around your neck. Scroll this episode in your head several times if it gives you energy to go on.
If you are training for no specific purpose, just visualize the most incredible race. Let it be a tropical trail or one of the Major Marathons. You may even place yourself in unrealistic conditions, such as a cyber race or ancient Olympic Games.
6. Socialize Your Workout
If you are used to running solo, try to do it in a group by joining a running club.
It might be a local community with a friendly atmosphere and moderate pace or a professional team aimed at developing skills instead of talking. Both options would be great. You can rotate these activities so you will not get tired neither of society nor isolation.
It is not just about socialization but, it is also a powerful tool for improving your fitness and boosting productivity. It is believed that by running in a group, people are naturally motivated to keep pace and compete.
One more thing you can do right now is to announce your goals on social media and share your progress with others to stay on track. You are welcome to share this article with your friends as well!
We hope these tips will help you make even a tough run more enjoyable, at least mentally.
By Anastasia Mirova
