The Mental Side of Running: Tips and Techniques to Motivate and Inspire

I'm not going to lie to you...Distance Running (any distance hard) hurts! Pain is the name of the game, but what if you could change how your mind perceives the body's physical anguish? How do you motivate yourself to push past these thresholds? What kind of improvements can you make? I try to touch on that in this Training Talk Thursday.
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[@amjid300]

Running is mental.

[@john061988]

Not a lot of runners talk about the mental aspect of running. Great stuff!

[@Vo2maxProductions]

I'll talk more in the future with this project I'm helping out with. It's so important for everyone!

[@gukobi]

Know your limits, respect your limits, but don't be afraid to push your limits.

[@benjaminnichols8977]

Once again, great stuff, Sage. Can you talk about training for big mountain sky ultras, specifically those in high-altitude with multiple long, steep climbs? How would your training differ from less steep ultras? I recently ran the Flagstaff Sky Race (55k with over 10,100ft of vert. gain) and while I thought I was well trained, my legs and energy were zapped early in the race at the second big climb. Thanks, man! For every thumbs up I get on this comment I'll donate $1 to a charity of Sage's choice. *Up to $50. Wish it could be more, but I'm a poor runner :)

[@Vo2maxProductions]

Winner winner chicken dinner! Thanks so much man..this is awesome! How about donate the $ to UNICEF (my usual charity). Thanks for all the continued support. Really great to see this comment and cause and I'll be working on my Training Talk Thursday with this topic!

[@benjaminnichols8977]

Vo2maxProductions Awesome, man! I dig UNICEF, so I'll pretend there are 50 thumbs up on the comment :)

[@viliussablevicius4862]

i was training with weight's for 4 years and then decided to try endurance sport's and wow now for 2 years i mostly do cycling and running and what i can say is that endurance sport is much harder then lifting weight's from my experience

[@j2u3l8ia]

Serratus Anterior I agree

[@adamshanks6073]

These videos are brilliant. Strava is a huge motivational tool for me too. It's always good to get back home after a run and see those Strava PRs and course records :) Would love to hear a future training talk about how quickly a runner can improve their pace without increasing injury risk. As a relatively new runner (6 months), I'm trying to get through some barriers - e.g. less than 20m 5k, sub 40m 10k etc.... Would be great to hear your view.

[@Vo2maxProductions]

thanks for the support! you've got to be patient so you can stay healthy and progress! sounds like you are off to a great start

[@KARONROWE]

This was exactly what I needed to hear today. I have been struggling with returning to running after recovering from hernia surgery. I will persevere. Thank you for inspiring me to keep on trying and building up my endurance again!

[@wiposter9296]

I just went on my first run 9 days after hernia surgery. Just did a mile but felt so good to run again. Good luck!

[@zachc8706]

Thanks for the excellent video and responding to my idea. You provided a lot of good pointers. Keep up the regular training videos!

[@Vo2maxProductions]

thanks so much for the comment!

[@kellyjohnson8151]

That was really helpful. I want to get back into running. I used to run. Thank you

[@ChrisJohn_444]

Great talk...I find meditation helpful as well. The opposite is also true - the monotony of a steady pace is conducive to meditation. Positive psychology says lowering activation energy (for task-positives) and increasing activation energy (for task-negatives) are also helpful strategies. So, if you plan to run in the morning, go to bed in your running attire and place your running shoes next to your bed. Of course, you can take it too far....like, if you run outside, sleeping outside is not helpful. Better, if you run when you get home right after work, lay-out your running gear and remove the batteries from your TV remote before you leave in the morning. Or, bring your running gear with you on your drive to work and let someone steal your car, at some point during the day.

[@Vo2maxProductions]

great advice!

[@reincarnate100]

This video touches on everything that has been on my mind last few days. I'm fairly new to running and have my first 1 mile road race next Wednesday evening!! I know the route, know where the half-mile point is, and each night have been visualising myself running the race to the smallest detail. I imagine myself on the start line in the dark, nervous next to pads of other runners, imagine myself going through the half way point at goal pace, and also pushing through the pain for the final half mile. At this half way point I always get negative thoughts like "why am I doing this? I should slow down and take it easier", so try to visualise myself giving 110%. Excited!!!

[@Vo2maxProductions]

great to hear! best of luck with your training and future racing!

[@MrDeftone1]

Skip to 9:30 for the tips...

[@Merc-gr8vt]

Thatguyonabike thanks

[@jessicabradshaw3365]

Thatguyonabike But I’m procrastinating before my run.......

[@JohnKnotts]

Thanks for these tips Sage. I'd be interested to hear more on this topic. Specifically getting through the mental lows in an ultra. I've been there and am convinced that it's 99% mental, so anything that gets me through those lows quicker would be a HUGE help!

[@mken23]

Sage, you are awesome!

[@Vo2maxProductions]

thanks man! so are you!

[@onlii1mikestuh]

Thanks Sage, that was a great training talk!

[@samuelluiscontreras6656]

Thank you Sage!! For me personally it's hard to come back after an injury for some reason I feel like if I push myself I will re injure myself. Thanks for the tips.

[@alexpointon3138]

Hi Sage, I was wondering what training you do beyond running? Work in the gym? Cross training? If so what sort of exercises/lifts etc.

[@DrummerDom650]

Great vid Sage. I've recently become an assistant Cross Country coach and we have a few athletes that are very hard workers and have great workouts, yet they struggle when race day comes. Definitely going to keep what you've said in mind and try to help them build their mental toughness. Also please more jams on your guitar!

[@Vo2maxProductions]

ah the workout kings! it was always amazing how some of us could get through really tough workouts and then not race up to par with them (myself included). Make sure they take some of their easy/recovery days truly easy/slow!

[@ludovicrenou4953]

Great talk. I thoroughly enjoyed it. Yet, I still find it hard to fight the little demon in me that wants to slow me down, particularly towards the end of a race. Do you have work-outs in mind to learn how to fight that little demon? As for a topic for a Thursday talk, how about ``how to train for a beer mile?''

[@JesseLuna805]

Like Yogi Berra would have said, running is ninety percent mental and the other half is physical. Thanks for the video talk. I'm doing a 18K race this Sunday and it will be interested to see how much I can push the pace. I've done up to a 25K race and there I only focused on finishing without blowing up. This time I've run the full course a couple of times and have done several other training runs on parts of the course. For myself, I've equated "don't push too hard" with "don't get hurt." I think that is a mental barrier I have to shift to my advantage. Not sure how just yet.

[@Vo2maxProductions]

hope the race went well!

[@JesseLuna805]

Vo2maxProductions Thanks, Sage. The race went well. Improved on my training time by 25 minutes so happy about that. And the Wolf Creek Brewery beer at the end was a nice post-race feature. :)

[@Themata]

Sage advice

[@raimondvorobjov6426]

Thanks Sage ;)

[@OigresZevahc]

Thanks so much for another awesome segment, I've been posting about your vids on Twitter a little bit, I hope you don't mind.

[@Vo2maxProductions]

thanks so much for sharing! the more the better!

[@nategilbert1980]

Great training talk Sage. I will be running my first 50k next month and I was wondering what is the most important thing to consider while preparing for ultramarathon number 1?

[@Vo2maxProductions]

thanks for the comment! this could be a great future talk!

[@mikevaldez7684]

Where does the music come from? What group, tune? It's awesome 👍😎🙏

[@bodie32]

Got to love Training Talk Thursday! Big fan Sage from England here - how about a talk on other training aspects us runners can focus on.. What else can/should (if anything) we be doing, apart from running, to help us improve. I rack up the miles each week, varied sessions but should I get out on the bike, down the gym for some strength work, swimming etc??

[@Vo2maxProductions]

great idea! this could be a good future training talk topic. In short: the more actual running you do the better. However, you have to stay healthy (no over-use injuries) and you have to stay motivated and you have to have fun. If those other activities help with that then they are valuable. You can still vary your sessions a lot more in running perhaps with added speed work, trail/road/hill workouts etc. Periodize your year so that you aren't always doing the same thing in running. Have time for your hobbies or other athletic activities for sure.

[@roustabout4fun]

I watch This b4 my long run.(For mindset)...btwHNY2u&yours!

[@VIV292]

thanks mate doing my first marathon on Sunday( Melbourne) yep I reckon its about attitude! change your attitude change your life>

[@Vo2maxProductions]

hope it went well!

[@VIV292]

Vo2maxProductions Hi WOW the marathon was what I expected to be was tough towards the end but yeah managed too survive ended up with a time of 5 ;14 ended up carrying a fellow runner who collapsed too the finish line about 2 km out really wanted to finish under 5 was sitting on 4;40 but the last 2 km ended up walking in about 30 minutes but oh well next time ( he was in a really bad way collapsing and flaying around) but we finished , You have my utmost respect Sage doing those crazy times for those distances mate> also just wondering have you done a video about post marathon and what kind of runs you should do too aid recovery I feel ok 3 days out but yeah not sure IF should go for jog or just walk for a bit? also would bicycle riding help with high cadence for running? and thanks for the reply

[@triathleteuk]

love the pics of the food .. have u done a nutrition/food menu video anywhere ?

[@Active4Good]

Thanks for the excellent advice as always.

[@Vo2maxProductions]

thanks for watching!

[@Chad20109]

Thanks allot Sage! i was really in a funk the past few days but your inspiring words really helped! Thanks - Ethan

[@Vo2maxProductions]

hey Ethan, great to hear! thanks so much for watching

[@rasher331]

I think it just has to be in you to be competitive within yourself whether thats wanting to beat your PB or someone else. I dont seem to have it in me. I have run marathons and shorter distances and dont seem to have the drive to improve my times at all. I just feel happy to be consistently running through the years as a stress reliever and to keep fit and healthy. I wish I did have that drive but it doesnt exist, I dont seem to get upset enough when I run slowly to want to improve.

[@luckystrke]

Great video. Inspiring. Thanks!

[@Vo2maxProductions]

thanks for tuning in!

[@finstudent]

Best video yet!

[@Vo2maxProductions]

glad you liked it. thanks for the support!

[@RodrigoJaraPiccardo]

great talk!

[@Carlosediaz543]

I had a 800m race today and I was 600 at 1:35 and my goal was to run a 2:04 and my current Pr my 2:07 and I ran a 2:13 and I’ve been constantly trying to over come the mental edge of that last 200m because I know I’ve trained well and I wasn’t uncomfortable with lactic acid but I just kinda slowed down and gave up. And I’m still trying to figure out how I’m gonna over come that especially when it’s my senior year of high school

[@ryanmecca2740]

It's so annoying I'm considered a very talented runner in long distance but when ever I need to run the longer distances I always over think, or just cause myself to panic. And it's not like I'm going to fast or to hard like most of the time that I over think it's at a pace that should be easy. Any advice is greatly appreciated

[@lavasyst]

Great video as useual! Could you explain about how many marathons a person should run a year. This year i run 2 marathons. But i'm thirsty for more since i improve my time. Also what do you do the first days after the marathon? Keep up the great work sage!

[@Vo2maxProductions]

this could be a great future training topic. It'll depend on your future goals, training age, actual age, conditions of the marathon, injury history and weekly mileage. Generally I wouldn't recommend more than 3-4 full marathons a year for sure though as I think doing some shorter races (10km to half marathon) in between helps as well as maybe even a 50km or two if you like trails/ultras.

[@risingsun_]

Training Talk topic idea: How to Taper before a race properly.

[@Vo2maxProductions]

hmmm...I've covered this one already (at least for the marathon).

[@lwmrim]

4:49 in to the video and I haven’t heard any tips or information...

[@ryanwheeler124]

What was your time in that 5k?

[@tanm.nguyen1671]

Good video. 90% mental, 10% physical i think

[@Vo2maxProductions]

it could be...hard to draw a line between the two even

[@CartiParty]

M. Tan Nguyen 70% Mental 70% physical

[@CartiParty]

M. Tan Nguyen it takes 140%

[@ladytrisha24]

I have my first track met tomorrow and I'm doing the 1000,1600,.800 4by 4 and the 2mile. I do cross country and all but this is different. Have any breathing tips and tips for when you are running and your legs craps up badly?

[@bentimmermans7441]

Sage, thanks for your awesome vids. I have a question - maybe a training talk video? I am confused and disappointed by my "power output". I can maintain a good pace on the flat (or even gentle to moderate steady gradients) for a long time, and out run some of my strong friends but as soon as I hit a steeper hill, everyone passes me. And it gets worse as the run progresses particularly if I'm pushing harder, as if my strength just disappears, although I can still maintain good flat speed. Its exactly the same on the bike. I have tried to incorporate strength training into my works outs but I live in flat land and I hate spending hours on the treadmill or in stairwells. It feels like I just have a tragically low vo2 max and am completely unable to generate extra power when I need it. To be specific, I ran a trail marathon this weekend with 4000ft of vertical. It took 4:51 which I was dead pleased with. However, the speed came from the flatter sections. Towards the end I was going well until a series of short steep hills which literally brought me to a stand still and several people I'd overtaken in the previous few miles went back past me! (Obviously fatigue was a factor here too but it was the gradient that did it). Any thoughts on why this is (maybe just genetic?) and what I might be able to do to improve it? Do I just need more vo2max / hill work outs? Longer runs with steep hills? Maybe some gym work? Please help!

[@jeffron7]

I know you are looking for Sage to answer you question, but here's my 2 cents. I think you answered your own question. You live and train on flat, therefore you are lacking hill work outs. If you don't have any hills to train on then unfortunately you are left with the dreadmill. Also, on hills be sure to shorten your stride and use your arms to power you up with short/fast pumps. I notice a lot of runners that do not properly use their arms - they are so crucial especially on hills. Keep those arms straight and don't cross your mid section.

[@Vo2maxProductions]

Yeah, it could be your form/efficiency on the inclines. Are you at least a good downhill runner? Take a look at my hill running form videos (or they may be on Sandi's channel "runnningwild2believe"). It really depends if you feel like your cardiovascular system is failing you first or if it's your musculatre (I know they probably feel like they fail at the same time). Vo2max hill repeats or uphill tempo runs could target both. Some of uphill running ability will be genetic and tied to musculature and biomechanics. But with a strong aerobic engine you should be able to overcome a lot. Good luck!

[@bentimmermans7441]

Vo2maxProductions Thanks Sage (and Jeff!). I guess I'd have to say it feels like my cardio system fails first, that is, that extra effort just results in a rapidly unsustainable aerobic demand. I think my form is pretty solid, but the problem affects my cycling too - as soon as that power demand goes up I hit Vo2max very quickly, and I seem to have no capacity to incur oxygen debt. I'll see if I can work in some more focused hill repeats (everyones favourite!). Thanks!

[@paperchasing6412]

What's the theme song , sage??

[@martendedycker]

What about some advice on making a fueling plan for a marathon or longer. How much gels, solid food, water, sport drink and how do you combine it. Is it ok to run on only water if you get your electrolytes from gels. Does it make sense to eat like 8 bananas and cups of isotone drink combined with gel...and more water to make the gel go down at the aid stations.

[@Vo2maxProductions]

hmmm i've actually covered something like this before. Check out all of my videos and thanks of the support!

[@martendedycker]

thanks for the reply, I found that video and actually remembering I've watched it before :) useful for me, only some decisions to make now before my 2nd marathon on sunday.

[@172blank]

Could you talk about Iron deficiency and what can be done to solve it?

[@Up2Productions]

ferrous sulphate 3 pills/day with vitamin C

[@CorryMedia]

What's that green stuff your drinking? Looks interesting. Great video.

[@Vo2maxProductions]

It was a juice Sandi made for me...probably mostly cucumber, celery, cilantro, apple, carrots, spinach, etc. we have an omega juicer and make something most days. I like to add more fruit to make it sweet, but she likes more greens!

[@37blakeb]

there arent any strava segmwnts near me, and all the ones on the natchez trace is kom by bikers

[@pierregroslambert7272]

what are you drinking ? Seems tasty !!

[@Pigeon338]

Lemme ett dat oos

[@mikewhelan9561]

you take too long to get going

[@RickMartinYouTube]

Agree

[@goggleboy2464]

He's a distance lecturer!

[@Pigeon338]

Lemme eat det ees

[@Pigeon338]

Lemme est dst saa

[@Pigeon338]

*buttox

[@seanjohn8398]

Over 9 minutes of nothing but jibber jabber....