Mastering the Mental Game: How to Build Mental Toughness for Ultra Running

Mental toughness is often cited as the secret weapon of successful ultra runners. While physical fitness is crucial, it’s the ability to push through pain, fatigue, and self-doubt that often separates those who finish from those who don’t. As an ultra-endurance coach, I’ve seen firsthand the power of mental resilience and how it can transform not just your running but your entire approach to challenges.

Building mental toughness doesn’t happen overnight—it’s a skill that requires deliberate practice, just like physical training. Here’s a comprehensive guide on how to strengthen your mind for ultra running, with insights from top coaches, athletes, and experts, alongside my own experience coaching athletes.

1. Visualisation: See Success Before It Happens

Visualisation is a technique used by elite runners to mentally rehearse races and difficult moments before they happen. David Roche, a renowned ultra coach, emphasizes the importance of “seeing” success before it unfolds. “Visualise every part of the race—good and bad—and imagine how you’ll respond,” says Roche. This practice prepares your mind for the inevitable challenges and gives you a roadmap for overcoming them.

At Nathan Flear Run Coaching, I encourage athletes to visualise not just the finish line but the tough spots—the hills, the pain, the moments of doubt. This prepares you to stay calm and focused when the going gets tough because your mind has been there before.

2. Embrace Discomfort in Training

One of the most effective ways to build mental resilience is to regularly put yourself in uncomfortable situations during training. Robbie Britton, an accomplished ultra runner and coach, suggests incorporating “suffer sessions” that replicate the mental and physical strain of a race. These could be back-to-back long runs, running in harsh weather, or training on little sleep.

In my coaching, we often simulate race conditions to toughen up the mind. If you can learn to stay composed when you’re exhausted and everything hurts, you’re setting yourself up for success on race day. Remember, mental toughness is like a muscle—the more you train it, the stronger it becomes.

3. Break the Race into Manageable Chunks

Ultra races can feel overwhelming, especially when facing long distances and hours on the trail. Breaking the race into smaller, manageable sections is a strategy widely used by elite runners. Camille Herron, world record holder at a range of ultra distances, often focuses on reaching the next aid station or mile marker rather than thinking about the finish line. 

This approach, which I advocate at Nathan Flear Run Coaching, helps keep the mind engaged and prevents it from feeling overwhelmed by the enormity of the task. Focus on the immediate task ahead—whether it’s getting to the next checkpoint or simply running for the next 10 minutes. By compartmentalising the race, you can maintain mental focus and keep moving forward.

4. Develop a Positive Inner Dialogue

The way you talk to yourself during a race has a significant impact on performance. Research from sports psychologists, including Dr. Tim Noakes, suggests that our brains are the ultimate limiter, often telling us to stop long before our bodies truly need to. Reframing negative thoughts into positive affirmations can help push past these mental barriers.

As a coach, I always remind my athletes that self-talk should be encouraging. Replace “I can’t do this” with “I’ve trained for this, and I can keep going.” Even simple mantras like “One step at a time” or “Stay strong” can help refocus the mind and keep you moving forward during tough moments.

5. Embrace the Power of Community and Support

Running may seem like a solo sport, but it’s often the support of others that carries us through the darkest moments. Athletes like Courtney Dauwalter, known for her exceptional mental strength, often credit their crew, pacers, and the ultra running community for helping her stay motivated when things get tough.

Whether it’s training with a group, sharing your goals with others, or leaning on your support crew during a race, having people in your corner can provide a significant mental boost.

6. Use Past Experiences to Build Confidence

Confidence in ultra running often comes from reflecting on past successes and learning from failures. Every race, whether a triumph or a struggle, is an opportunity to build your mental toolkit. When Matt Field broke the British 24-hour record, he drew heavily on the lessons learned from previous races, using both the successes and the tough moments to fuel his performance.

I encourage runners to keep a “race diary” where they document their experiences, noting what went well and what didn’t. This practice helps you learn and grow, turning every setback into a stepping stone toward future success.

Training the Mind is as Important as Training the Body.

Mental toughness is a skill that can be developed, refined, and strengthened with practice. By incorporating these strategies—visualisation, embracing discomfort, positive self-talk, and learning from every experience—you can build the mental resilience needed to conquer even the toughest ultra marathons.

At Nathan Flear Run Coaching, we don’t just train the body; we train the mind. Whether you’re gearing up for your first ultra or aiming to break records, mental strength will be your greatest asset. Start training your mind today, and watch as your running—and your life—reach new heights.