Breaking Through Mental Blocks on Long Runs
If you’ve ever hit a wall during a long run, you’re not alone. I’ve been there, and chances are, you’ve faced it too—that moment when your legs keep moving but your mind starts to say, “I can’t do this.” These mental blocks? They’re real, and they can feel just as tough as any physical challenge. They often show up as fear, self-doubt, or just sheer fatigue. And while they might seem like they come out of nowhere, they’re usually the result of a tangle of emotions, past experiences, and the pressure we put on ourselves.
For me, fear can creep in before I’ve even laced up my shoes. What if I get injured? What if I burn out halfway through? That kind of thinking used to really hold me back. You might have experienced it too—those what-ifs and maybes that chip away at your confidence. Add in physical exhaustion and it’s easy to understand why motivation sometimes takes a hit. But recognising these triggers—like tough hills, bad weather, or just a rough day—is the first step to breaking through them.
Simple Mental Tricks That Really Help
When I started shifting my mindset, everything changed. One of the best tools I’ve picked up? Positive self-talk. Seriously—it sounds simple, but telling yourself “You’ve got this” or “Just one more stretch” can really lift you up when your energy dips. Next time you’re out there, try it. Replace the doubt with words that build you up instead of tear you down.
Another favorite trick of mine is visualisation. Before a race or long run, I take a few minutes to imagine crossing the finish line or cruising past a milestone. It sounds small, but mentally rehearsing success makes it feel more real and achievable. Give it a go—you’ll be surprised how much it helps.
And if a long run feels intimidating, break it into chunks. Instead of thinking, “I have 10 miles left,” try, “Just make it to that next tree,” then “Now get through this next song.” Suddenly, you’re halfway through and feeling stronger than you expected.
Let’s not forget breathing. When things get rough, focusing on a steady breath can bring you back to center. Mindfulness—just being aware of the sound of your feet or the breeze on your face—has helped me tune out the noise and run with more peace. You might find the same if you give it a try.
Fueling Your Mind Through Physical Prep
A strong mind starts with a prepared body. I learned pretty quickly that when I train consistently and fuel myself right, everything feels easier. If you’re putting in the effort, you deserve to feel your best. That means eating well, staying hydrated, and not skimping on recovery.
Make sure you’re drinking enough water—not just during your run but throughout the day. And don’t forget to eat a balanced meal before and after. Your body needs the energy, and when your body feels good, your mind does too.
Stretching, foam rolling, and taking rest days might not feel as exciting as the run itself, but they’re game-changers. They help me bounce back faster and hit my next run with more confidence and fewer aches. When you give your body what it needs, you’ll find that mental grit starts to come a little easier too.
You Don’t Have to Do This Alone
Here’s something else I wish I’d known sooner: having a running community makes a huge difference. Whether it’s a local group, an online forum, or just one reliable running buddy, being part of a community makes the journey more enjoyable—and a lot more doable.
Running with friends helps me stay accountable, but more than that, it lifts my spirits. On the days I feel like quitting, someone else’s encouragement can get me through. And sharing victories—no matter how small—makes them even sweeter.
If running with others isn’t an option, online spaces can be just as inspiring. I’ve learned so much from reading stories, asking questions, and celebrating milestones with people I’ve never even met in person. If you ever feel like giving up, your community will remind you why you started.
Your Next Read
How do you overcome mental walls?