I started running when I was 33. At the age of 48, I improved almost all my personal best times, from the 5k through the marathon. I remember looking back at my younger self, regretting that I didn’t know then what I’m about to tell you.

Keeping to your exercise plan is all in the mind. Our actual limits are usually much higher than the ones we perceive.

Not Feeling Like It

Early on as a runner, I often encountered the problem of not feeling motivated. This lack of motivation might mask itself as feeling too tired, sensing an “injury” somewhere, not having enough time, or any number of other excuses.

In The Marathon Runner’s Handbook by Bruce Fordyce, I found advice that truly resonated: “Go out and run for 10 minutes. If you still don’t feel like running, you can go home.” However, that “going home” scenario never happened for me. Once I started, I always enjoyed running and could go on for longer. It’s excellent to have a very strong “why” for your exercise, but if that motivation falters, trick yourself!

Habit is a wonderful thing. Once you’re in a routine of regular exercise, it becomes significantly easier. If you can do what you know you have to do (and on a deeper level, want to do) on autopilot, it’s a huge help.

You Can Do More Than You Think

When I ran my fastest marathon at the age of 48, I truly believed it was possible and started at the pace I knew would achieve what I believed. I actually improved my personal best by 9 minutes that day. Yes, I was very fit, and other things certainly aligned, but the main ingredient was simply faith. Faith for being there and for giving me the talent; and faith in my training for building the endurance and speed I needed.

There are always those dark moments when your brain comes close to convincing you to stop, telling you that you’re too tired or that you’ll injure yourself. According to research, however, our brain often tells us to stop long before it’s actually necessary.

The Science Behind That Feeling

  • Perceived effort, not muscle damage, drives fatigue. Mental fatigue increases perceived exertion. And that’s the real limiter on endurance, not heart rate or lactate levels.  Read this article
  • Central governor theory: Tim Noakes and colleagues propose the brain acts like a governor, limiting muscle recruitment to protect homeostasis. Fatigue is more of a protective emotion than actual muscle failure. That means starting fast or believing you can hold more can trick the brain into letting you do exactly that. Read this
  • Mental fatigue doesn’t just make exercise feel harder; it lowers your drive by making the effort seem too great or the payoff not worth it. In the book Running Smart by Mariska van Sprundel (currently available on Audible!), she discusses an experiment conducted on a group of runners. Half the group engaged in a challenging mental activity, while the others did something relaxing. Afterward, their endurance was tested on an exercise bike. Later, the groups switched roles. Those who performed the strenuous mental activity before the exercise test gave up much faster than the other group.

Train your mind

We all know we need to train our bodies, but it’s just as crucial to train your mind. Not enough sleep? Go for that run anyway. Had a rough day at work? Hit the gym just as hard. You can teach your brain that you can still perform well even when the odds feel stacked against you.

Another powerful strategy is to choose the right music. If you’re feeling stressed, opt for calm, soothing tunes. To get pumped for a workout, listen to upbeat, energetic music. Listening to music also effectively distracts your mind from the fatigue you might be experiencing. I remember my first 75k Freedom ultrarun when someone lent me their earphones as the pain became unbearable. It helped distract me enough to finish.

A clever trick is to listen to music that synchronizes with your steps. Consider trying an app like FitRadio (or other options like RockMyRun or TrailMix)! This can help you maintain a steady pace and offers many motivating playlists. Some apps can even synchronize with your desired running cadence, providing a powerful rhythmic boost.

 Conclusion

It’s clear that so much of what we achieve, especially in challenging physical pursuits, is more mental than we often realize. As we’ve discussed, you can leverage this understanding to your advantage. Try these strategies to push past mental barriers and unlock your full potential:

  • The 10-Minute Rule: If you’re not feeling up to your workout, commit to just 10 minutes. Often, that’s all it takes to get into the flow, and you’ll likely want to continue. If not, you can stop guilt-free, knowing you gave it an honest try.
  • Believe in Your Goals: Set challenging, goals for yourself, then cultivate the faith that you can achieve them. Your belief is a powerful catalyst for performance.
  • Prioritize Rest: Remember that your mind and body need adequate recovery. Getting enough rest isn’t a sign of weakness; it’s a critical component of strong performance and resilience against mental fatigue.