Online Run & Mindset Coaching

Train Your Brain: The Secret to Unlocking Your Full Potential in Running

Coach Janelle

When you lace up your running shoes and head out the door, your body is primed to perform. Your muscles are ready, your heart is beating steadily, and your lungs are prepared to supply oxygen. But have you ever stopped to think about the most important muscle you’re using during a run? That’s right – it’s your brain.

Mindset is one of the biggest, often overlooked, contributors to your success in running and in life. You could have the best physical preparation, the most advanced training plan, and the most expensive gear, but without the right mental attitude, you might find yourself struggling. So, how exactly does your brain play a role in your athletic performance, and how can you train it to maximize your potential?

The Science Behind the Mind-Body Connection

Let’s start with a little science. Your brain and your body are constantly communicating. When you’re running, your brain sends signals to your muscles, telling them when to contract, when to relax, and how much effort is needed. But it doesn’t stop there. Your brain also plays a critical role in how you perceive effort, pain, and fatigue.

Research shows that your brain can limit how much effort your body exerts to protect you from injury. It’s like a built-in safety mechanism. When your muscles start to burn, your brain sends you signals to slow down or stop. However, studies suggest that this "fatigue" might not always be as physical as we think. A study conducted by researchers at the University of Exeter found that when runners were given a placebo that improved their performance, their perceived effort decreased, and they could run faster. This means that our brain’s perception of fatigue could be more mental than physical!

In fact, your brain’s response to fatigue is more about your mindset than your muscles reaching their physical limit. The key to breaking through mental blocks lies in training your brain to manage discomfort and push past perceived limits.

Building Mental Toughness: Training Your Brain

So, how do you “train” your brain for running? The concept is called mental toughness, and it involves developing the mental resilience to push through discomfort, stay focused, and maintain a positive mindset, especially during challenging moments in a run.

Embrace Discomfort: Training your brain to handle discomfort is essential. In the beginning, it might feel counterintuitive. We’ve been conditioned to avoid pain, but the truth is, discomfort is part of the process. Running a marathon or tackling a tough workout is not about eliminating pain—it’s about pushing through it and continuing when it gets hard. By embracing discomfort, you teach your brain to stop seeing it as a threat and to focus on the task at hand.
Focus on the Process, Not the Outcome: When you’re running, it’s easy to focus on how much farther you have to go or how fast you want to finish. But research has shown that staying present and focusing on the process rather than the outcome can help you push through tougher moments. This is known as task-focused attention. Instead of fixating on the distance left, focus on your form, your breathing, and the next step. This shifts the brain’s focus from negative thoughts to positive, actionable steps, keeping you motivated and in control.
Use Positive Self-Talk: Your inner dialogue is incredibly powerful. Negative self-talk, like “I’m too tired” or “I can’t do this,” only serves to fuel your brain’s desire to slow down. Instead, switch it up with positive affirmations like, “I’m strong,” or “I can do hard things.” This not only changes your mindset, but studies show that positive self-talk can increase performance by reducing feelings of fatigue and increasing confidence.
Visualization: Visualization techniques have long been used by athletes to prepare mentally for competition. Before a race or a difficult workout, take a few minutes to close your eyes and visualize yourself running strong, overcoming obstacles, and achieving your goals. The brain responds to these mental images, and when you encounter a challenge during your run, you’ll have already trained your mind to overcome it.
Practice Mindfulness: Mindfulness is the practice of being aware of the present moment without judgment. Studies suggest that mindfulness can help reduce feelings of anxiety and improve athletic performance. When you practice mindfulness during your run, you’re tuning into your body’s sensations, focusing on your breath, and reducing distractions. This helps you maintain a calm, focused mind when your legs start to feel heavy or your thoughts start to wander.

The Takeaway

Training your brain isn’t just about changing your thoughts—it’s about building a strong foundation for your running performance. When you actively work on your mindset, your brain becomes your biggest ally, helping you push past mental barriers and improve your physical performance.

As you train for your next race or strive to meet your fitness goals, remember: your brain is just as important as your body. By training both, you unlock your full potential.

So, the next time you lace up your shoes and hit the pavement, know that you’re not just training your body—you’re training your mind too. And with the right mindset, there’s no limit to what you can achieve.

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