{"id":5283,"date":"2021-03-08T09:30:00","date_gmt":"2021-03-08T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5283"},"modified":"2022-05-01T09:03:26","modified_gmt":"2022-05-01T08:03:26","slug":"mental-tips-for-long-runs","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/mental-tips-for-long-runs\/","title":{"rendered":"6 mental tips for long runs"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Running can be hard, especially if you&rsquo;re not in the right space mentally. <\/p>\n\n\n\n<p>If you allow the smallest bit of self-doubt to enter your mind, it can be a deal breaker on a long run.&nbsp;<\/p>\n\n\n\n<p>This is where it&rsquo;s important to have mental tips for long runs to get you to the finish line. <\/p>\n\n\n\n<p>These mental tips will not only give you the mental strength to complete a long run, they will also give you the confidence and positive mindset to attack your next run.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/sheebes.com\/resilience\/how-to-build-mental-toughness-for-running\/\" target=\"_blank\" rel=\"noopener\">research<\/a> conducted at the University of Wales, mental toughness boils down to confidence, consistency, control, determination and focus. <\/p>\n\n\n\n<p>These qualities combined with adequate preparation before a run can serve to boost your performance on a run.&nbsp;<\/p>\n\n\n\n<p>Here are 6 mental tips for long runs to help you run stronger for longer.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-683x1024.png\" alt=\"mental tips for long runs\" class=\"wp-image-5284\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"mental tips for long runs\" class=\"wp-image-5284 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 mental tips for long runs<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Give yourself a pep talk<\/strong><\/h2>\n\n\n\n<p>Positive affirmations and positive self-talk can go a long way to boost your confidence and self-esteem when practiced regularly.&nbsp;<\/p>\n\n\n\n<p>On the morning of your run, practice positive affirmation:<\/p>\n\n\n\n<ul><li>&ldquo;I can do this.&rdquo;<\/li><li>&ldquo;I am prepared for this run.&rdquo;<\/li><li>&ldquo;I have it in me to complete this run to the best of my ability.&rdquo;<\/li><li>&ldquo;I am proud of myself that I have come this far.&rdquo;<\/li><\/ul>\n\n\n\n<p>Over time, these positive affirmations soon become beliefs, wiping away any negative self-talk and negative mindset.<\/p>\n\n\n\n<p>Positive affirmations in the form of post-it notes also work well to boost your confidence. Write some positive statements on post-it notes and put them on your mirror and fridge. Seeing these when you get up in the morning before you go for a run will be a welcome boost.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/runner-self-confidence\/\">How to believe in yourself: Running and self-confidence<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Break up your run<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;re about to run your longest run ever, it can quickly become overwhelming when you think about all those miles.&nbsp;<\/p>\n\n\n\n<p>Whether it&rsquo;s 5, 10, 20 or 30 miles, it helps to break it up into smaller distances to make the run seem more manageable. For example, if you&rsquo;re running 20 miles, break it up into four 5-mile runs.&nbsp;<\/p>\n\n\n\n<p>At the start of each new run, just think that you&rsquo;re starting out on a brand new run. Visualise yourself with a fresh pair of legs and just focus on getting to the end of that segment.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\">Run for longer: How to increase running stamina and endurance<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-683x1024.png\" alt=\"mental tips for long runs\" class=\"wp-image-5285\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-683x1024.png.webp\" alt=\"mental tips for long runs\" class=\"wp-image-5285 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Think of the post-run reward<\/strong><\/h2>\n\n\n\n<p>This is probably one of my favourite mental tips for long runs and it has worked well for me on a number of runs.&nbsp;<\/p>\n\n\n\n<p>Decide on a reward if you complete the run. This could be a nice hot shower, a hot cup of coffee, a cheeky pastry or simply a restoring stretching session. This will give you something to look forward to after the run and will spur you on to complete it.&nbsp;<\/p>\n\n\n\n<p>My favourite thing to do (pre-Covid of course) is to finish my run near a nice, little coffee shop and park up for a pastry and coffee once I have finished my run. It&rsquo;s one of the best ways to start my weekend after a long run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/keep-your-running-motivation-during-the-pandemic\/\">5 practicable tips to keep your running motivation during the pandemic<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Visualise yourself crossing the finish line<\/strong><\/h2>\n\n\n\n<p>Picture yourself crossing the finish line and try to visualise your goal time displayed on your watchface.&nbsp;<\/p>\n\n\n\n<p>Imagine what you&rsquo;ll be thinking, how happy you&rsquo;ll feel and how proud you&rsquo;ll be of your achievement.&nbsp;<\/p>\n\n\n\n<p>This works well if you&rsquo;re training for a race and at the finish line there&rsquo;s a crowd of cheering people and a medal to look forward to.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/funny-and-motivational-running-quotes\/\">21 funny and motivational running quotes to inspire you<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-683x1024.png\" alt=\"mental tips for long runs\" class=\"wp-image-5287\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-683x1024.png.webp\" alt=\"mental tips for long runs\" class=\"wp-image-5287 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/mental-tips-for-long-runs-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pick an interesting route<\/strong><\/h2>\n\n\n\n<p>If you struggle to fight off the boredom on long runs, be sure to pick a route that&rsquo;s varied and interesting. If you&rsquo;re not stimulated or excited by your running route, this can quickly interfere with your race game and push you off track.<\/p>\n\n\n\n<p>My routes very much depend on my mental state in terms of whether I pick a route in the countryside or a route through the city. In the city, the monuments and landmarks keep me entertained, in the countryside it feels good to be outdoors in a big open space.<\/p>\n\n\n\n<p>Pick a route that will not only offer you stimulation on your run, but allow you to perform at your best. If you&rsquo;re trying for a personal best, it&rsquo;s best not to pick some complicated trails.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\">12 trail running tips for beginners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Remember it&rsquo;s not always easy<\/strong><\/h2>\n\n\n\n<p>If long distance running was easy, everyone would be doing it! Remember that a long run is hard on your body and mind, so don&rsquo;t be too disheartened if you have a wobble now and again when preparing for your run.<\/p>\n\n\n\n<p>You are taking on a challenge and the difficulties you face will serve to make you a stronger runner and person.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/mental-health-benefits-of-running\/\">Run happy: 6 mental health benefits of running<\/a><\/p>\n\n\n\n<p>What are your favourite mental tips for long runs? Comment below!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running can be hard, especially if you&rsquo;re not in the right space mentally. If you allow the smallest bit of self-doubt to enter your mind, it can be a deal breaker on a long run.&nbsp; This is where it&rsquo;s important to have mental tips for long runs to get you to the finish line. These &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5288,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[16,123],"tags":[12,171],"mv":{"thumbnail_id":5288,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/03\/3-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5283"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5283"}],"version-history":[{"count":3,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5283\/revisions"}],"predecessor-version":[{"id":7356,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5283\/revisions\/7356"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5288"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}