Everyone's version of an ultra marathon is different. To someone who's never run before, a 5km run could seem like an ultra marathon, it's all relative. For this analogy I'm using a 100 miler but the same rules still apply to your big race.
Mile 72, it's 3 AM. Your headlamp flickers. Your legs feel like shattered glass, and your brain, it's screaming at you to quit. You think about the warm car waiting at the next aid station. The medal doesn't seem so important anymore. And then-just for a second-you consider sitting down, but you don't. Because deep down, you knew this moment was coming and you trained for it.
Ultrarunning isn't about having the fastest legs. It's about knowing this moment will come-and choosing to keep moving anyway.
Here's how to build that kind of unshakable mindset!
1. Break It Down: Win the Next Five Minutes. Ultras aren't run in miles. They're run in moments - Forget the finish line. Forget the mileage. Just get to the next aid station - And if that's too much, just get to the next bend. The next tree. The next five minutes. Because five minutes, you can survive anything for five minutes. And when that time's up-you go again.
2. Make Peace with Pain (Because It's Coming for You Anyway) The pain will show up uninvited. Your job isn't to fight it, it's to welcome it like an old friend. Instead of saying, "This hurts, I should stop," say, "This hurts, but I knew it would. And I'm still here." Pain isn't the enemy; it's proof you're still in the fight. And here's the secret: Pain doesn't get worse forever. It plateaus. If you outlast it, you win.
3. Talk to Yourself Like You Would Your Best Friend You wouldn't tell a struggling friend, "You suck. You should quit." So why say it to yourself? Replace "I can't" with "I am strong." Swap "I'm dying" for "I'm adapting". And if all else fails? Just fake confidence. Because confidence isn't something you have. It's something you build, one brutal mile at a time.
4. See It Before You Do It (Or Risk Your Brain Fighting You the Whole Way) Your mind needs a roadmap before it believes you can finish. Visualize yourself running strong through the dark miles. Picture yourself fighting through the wall-and winning. Imagine the finish line, the medal, the sheer relief of knowing you did it. Because if you can see it, you've already taken the first step toward making it real.
5. Stay Present-The Future Is Too Big Right Now Ever stared at your watch, convinced it's broken? Every ultra runner has. Don't obsess over what's ahead. Focus on the rhythm of your breath, the crunch of dirt under your feet, the steady drumbeat of movement. The finish line isn't real yet. The only thing that's real is this moment and your choice to keep going.
6. Remember Your Why (Because Your Legs Will Forget) At mile 80, your body will forget why you signed up for this. Your mind will try to trick you into quitting. This is where you fight back. Maybe you're proving to yourself that you can. Maybe you're honouring someone who can't run anymore. Maybe you're here to see what's waiting for you on the other side of pain. Whatever your why is-make sure it's stronger than your urge to quit.
7. Train Your Brain Like You Train Your Body Grit isn't something you're born with, it's something you train. Run when you're tired. Train when the weather sucks. Teach yourself that quitting isn't the first option-it's the last. Because the real race isn't against the course, it's against the voice in your head that says, "Stop." And every time you ignore it, you get stronger.
8. Lean on Your People (Because Ultras Are Hard. But You're Not Alone.) Ultras are an individual sport-but no one does them alone. The runner next to you at mile 50, they're fighting the same demons. The stranger who hands you a salt pill at mile 90, they get it. The volunteers handing out soup at 2 AM, they're proof that this sport is about something bigger than just running. You don't have to be the fastest, you just must keep moving. And when you feel like stopping, remember-someone else is out there feeling the same way.So don't quit, not yet.
The real secret of ultrarunning! It's not about speed. It's not about talent. It's about the choice to keep moving-even when you don't want to. Even when it hurts. Even when every part of you says to stop. Because if you can do that, you can do anything.
What's the hardest mental battle you've fought in a race?
Run Strong, Run Long, Run Better
John Withinshaw Running Coach
JDW Fitness
P.S Are you looking to take on your first ultra or upgrading to a bigger distance? No doubt you want it to be as awesome an experience as possible. Contact us for a chat about our coaching packages and how they can help you get the very best from your big challenge.
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