Winning the Mental Game: Why Every Run Starts in Your Head

If you’ve been running long enough, you know this: the hardest part of any run isn’t the miles. It’s not the hills or the heat or even the fatigue. It’s the conversation you have with yourself before you even lace up your shoes. Should I skip today? Maybe I’ll start later. I’m tired. I’m busy. I’m not sure I’ve got it in me. Sound familiar? That’s the mental battle, and it’s one we all face, no matter how experienced or dedicated we are. But here’s the thing: running—just like life—is 90% mental.

It’s not just about building strong legs; it’s about building a strong mind. The body follows where the mind leads. In my years of running, I’ve learned that the mental game separates those who show up from those who don’t, those who finish strong from those who give up halfway. And the good news? Mental toughness is a skill you can train, just like your endurance or your speed. Here’s how we do it:

1. Win the Small Battles
   Getting out the door is often the hardest part. Break it down. Don’t think about the whole run—just focus on putting on your shoes. Then stepping outside. Then taking that first step. Momentum will take care of the rest.
2. Focus on the Present
   Don’t get overwhelmed by how far you have to go or how tough the workout looks on paper. Instead, focus on the mile you’re in, the breath you’re taking, the step in front of you. Be where your feet are.
3. Find Your Why
   When the going gets tough—and it will—your “why” is what keeps you moving forward. Maybe it’s to be healthier for your kids, to set a PR, or simply to prove to yourself that you can. Whatever it is, hold it close.
4. Reframe the Struggle
   Struggling doesn’t mean you’re failing. It means you’re growing. When the discomfort hits, remind yourself: this is where the work happens. This is where I get stronger.

Every run is an opportunity to train your mind as much as your body. It’s a chance to prove to yourself that you can show up, even when it’s hard. And that’s what I love most about coaching. It’s not just about helping people get faster or go farther—it’s about helping them see what they’re capable of, one step at a time. So the next time you’re tempted to skip a run or cut a workout short, remember: the hardest part isn’t the run itself. It’s the decision to start. Win that battle, and the rest will fall into place.

Keep moving forward!

J.R.