Overcoming Mental Barriers in Running: Breaking Through the Wall

Running is as much a mental challenge as it is a physical one. Whether you're training for your first 5K or tackling an ultra-marathon, the mind often gives up long before the body does. Fear of failure, self-doubt, and lack of motivation are hurdles every runner faces—but they’re also opportunities for growth. By developing mental toughness and embracing vulnerability, you can not only overcome these challenges but also connect more deeply with yourself and others.

In this blog, I’ll dive into the mental barriers runners face, share my own experiences with pushing through adversity, and provide actionable tools to help you break through your own mental walls.

The Common Mental Barriers Runners Face

Fear of Failure

The fear of not meeting a goal—whether it’s finishing a race or hitting a specific time—can feel paralysing. It’s easy to let this fear stop you from even trying. But here’s the truth: failure is part of the process. Every setback is an opportunity to learn and grow stronger.

Self-Doubt

We’ve all had those moments mid-run where the negative voices creep in: “I’m not good enough,” “I can’t do this,” or “What’s the point?” Self-doubt can derail your progress if you let it, but it’s also a chance to challenge and reframe those thoughts and prove yourself wrong. "You don't become confident by shouting affirmations in the mirror, but by having a stack of undeniable proof that you are who you say you are." Alex Hormozi

Lack of Motivation

Even the most dedicated runners struggle with motivation. Life gets busy, the weather isn’t ideal, or you’re just not feeling it. Motivation ebbs and flows, but learning to push through those low points is key to building resilience.

Tools for Building Mental Toughness

Visualisation

Before a challenging run or race, take a moment to visualise yourself succeeding. Picture yourself crossing the finish line, feeling strong and accomplished. This mental rehearsal can help you stay focused and confident when the going gets tough.

Positive Self-Talk

Replace negative thoughts with empowering affirmations. Instead of “What if I can’t do this?” try “What if I can do this? What does that mean for me?” Your inner dialogue has a powerful impact on your performance.

Breaking It Down

Big goals can feel overwhelming, especially during a long run. Break it into smaller, manageable chunks. Focus on reaching the next mile marker, the next lamppost, or even just the next step. Celebrate those small victories—they add up. There's a story about an Artic explorer called Captain Scott, who unfortunately died on his expedition across Antarctica. It was calculated how if he had taken only 11 more steps each day, he would've most likely survived! When things get hard for me, I just count 11 more steps.

Reframing Failure: Turning Setbacks into Growth

Failure is inevitable in running, whether it’s missing a goal, dealing with an injury, or struggling through a particularly tough run. But failure isn’t the end—it’s a stepping stone. Each setback teaches you something valuable about your limits, your strengths, and your areas for growth.

The Medieval Backyard Ultra was a race that forced me to confront my own sense of failure and redefine what it meant to succeed. I went into the challenge with determination, but as the laps wore on, exhaustion and self-doubt crept in. Eventually, I reached my limit and had to step off the course. In that moment, I felt an overwhelming wave of disappointment, questioning whether I had let myself and others down.

What I learnt from it though was valuable lessons in managing heat stroke, using faster laps to let myself know I have more in the tank, and tools to help me overcome my post-race blues.

The Power of Vulnerability

Sharing your struggles doesn’t make you weak—it makes you human. Sharing my experience openly, much like I did during my 496 challenge, reminded me of the power of vulnerability. By being honest about my struggles, I connected with others who offered encouragement and shared their own challenges.

By being vulnerable, you not only lighten your own load but also create a space for others to share their struggles. That sense of community and accountability can be a powerful motivator.

Practical Tips for Overcoming Mental Barriers

1. Use Mantras or Affirmations

   • Create a mantra to repeat during tough moments. Examples:

     • “11 more steps.”

     • “What if I can....?.”

     • “Pain is temporary, pride is forever.”
       

2. Run with a Buddy or Join a Community

   • Running with others can provide support, accountability, and motivation. Whether it’s a local running group or an online community, sharing the journey makes it easier.
     

3. Celebrate Small Wins

   • Every step forward is progress. Celebrate the small victories, whether it’s completing a tough training run or simply lacing up your shoes on a hard day.
     

4. Practice Gratitude

   • Reflect on what running brings to your life. Gratitude shifts your focus from what’s hard to what’s meaningful.
     

5. Keep a Running Journal

   • Track your runs, your thoughts, and your progress. Writing things down helps you reflect, reframe challenges, and recognize how far you’ve come.

   
   

Personal Reflection: Lessons from My Journey

Running has taught me more about mental toughness and vulnerability than I ever imagined. From the 496 challenge to the backyard ultra, I’ve faced fear, self-doubt, and pain head-on. But every time I’ve shared those struggles, I’ve found connection, support, and strength.

The biggest lesson I’ve learned is that running isn’t just about physical endurance—it’s about mental resilience. It’s about showing up for yourself, even when it’s hard. It’s about being honest about your struggles and finding strength in your community.

Closing Thoughts

Overcoming mental barriers in running isn’t easy, but it’s where the real growth happens. By facing your fears, challenging your self-doubt, and embracing vulnerability, you’ll not only become a stronger runner but also a stronger person. Remember, every step forward—no matter how small—is progress.

So, the next time you hit a mental wall, take a deep breath, find your mantra, and keep moving. You’re stronger than you think, and the journey is always worth it.