Mental Training for Ultramarathons
When we talk about preparing for an ultramarathon, the conversation usually revolves around mileage, long runs, fueling, gear, pacing, and recovery.
But there’s another part of ultra training that can be just as important: preparing your mind for the race.
I was reminded of this recently when I took part in a big event on relatively short notice. Because I hadn't had my usual amount of time to prepare, I skipped something that I normally consider an important part of my training: mental preparation. I had been doing lots of physical training so I felt like I was prepared for the event. However, I really noticed the difference from the lack of mental preparation.
I Didn't Prepare My Mind
Normally, in the weeks or months leading into an ultra, I spend about 5–10 minutes each day visualizing the race. It's not particularly complicated. I’ll sit down and mentally walk myself through different parts of the day.
I visualize the things I want to happen:
Crossing the finish line and how that will feel
Executing my fueling plan
Taking in fuel at the times I planned
Feeling strong and controlled early in the race
Staying patient when the pace feels easy
Maintaining a positive attitude when things get difficult
Moving efficiently through aid stations
Getting through the later stages of the race feeling like I still have something to give
But I don't only visualize the perfect race. I also spend time thinking through what I'll do when things go wrong. Because in an ultramarathon, it’s inevitable that something will go wrong.
In my head, I ask myself these questions and plan how I’ll react:
What happens if I can't open my fuel?
What happens if I run out of fluid?
What happens if my stomach starts to turn?
What happens if I'm moving significantly slower than I anticipated?
What happens if the weather is hotter than expected?
What happens if I'm having a terrible day?
The goal isn't to convince myself that everything will go perfectly; it's to give myself a plan for when it doesn't.
Why Visualization Matters
There's something powerful about having already mentally experienced a difficult situation before you're actually in it. If I've spent time thinking about what I'll do when my stomach feels bad, then that moment doesn't necessarily feel like a crisis when it happens. It's simply part of the plan and I just remind myself that this is something I prepared for.
The “Race” I Didn't Prepare For
This is exactly what I noticed at my recent event. Because it came together fairly last minute, I didn't have the same opportunity to mentally rehearse the day that I normally would. I hadn't spent weeks imagining the day. I hadn't thought through all of the little things that could go wrong and decided how I would respond. And throughout the day, I found myself struggling mentally much more than I normally would.
It wasn't necessarily that I wasn't physically prepared. I simply hadn't done the mental work that I usually rely on. When things became difficult, I found myself reacting to them rather than simply executing the plan I'd already rehearsed. I ended up in a negative head space that continued to spiral.
It was a good reminder that mental preparation is training.
My 5–10 Minute Mental Training Routine
This doesn't need to be complicated. For me, it takes about 5–10 minutes.
I'll mentally walk through the race and imagine:
1. The start
What do I want to feel like early in the race?
Usually: calm, patient, controlled.
2. My fueling
When will I take in fuel? What will it feel like? How will I stay consistent even when I don't feel particularly hungry?
3. The good moments
What does it feel like when I'm moving well?
What does the finish line look and feel like?
4. The hard moments
When the race gets difficult, what attitude do I want to have?
What do I want my internal dialogue to sound like?
5. The problems
I intentionally introduce some "what ifs."
What if I can't open my fuel?
What if I run out of fluid?
What if my stomach turns?
What if I'm slower than expected?
What if it's hotter than I anticipated?
What if I have a really bad patch?
Then I decide what I'm going to do.
Not what I hope I'll do.
What I'll actually do.
You Don't Need to Feel Motivated
One of the biggest things I try to remind athletes is that mental strength isn't about feeling positive for an entire ultramarathon.
That's unrealistic. You're going to have moments where you don't feel great. You might be frustrated. You might be tired. You might question why you're doing this in the first place.
Mental preparation isn't about eliminating those thoughts. It's about practicing how you respond to them. Sometimes the strongest thing you can do is narrow your focus.
Don't think about the next 40 kilometres. Think about getting to the next aid station. Don't think about how much time is left. Think about taking the next sip. Don't think about the finish line. Think about the next kilometre.
You don't have to feel good to keep moving forward.
Train Your Brain Like You Train Your Legs
We spend months preparing our bodies for an ultra. We run long. We practice fueling. We test our shoes. We experiment with pacing. We build strength. We recover.
But the race isn't only going to test your physical preparation. It's going to test your ability to make decisions when you're tired, uncomfortable, frustrated, and potentially not having the day you imagined. That's why I consider mental rehearsal a regular part of my ultra training.
Five to ten minutes doesn't sound like much. But over the course of several weeks, that's hours spent practicing the exact skill you'll need when things get hard: staying calm, solving problems, and continuing forward.
Because the goal of mental preparation isn't to create a race where nothing goes wrong.
It's to become the athlete who knows what to do when it does.