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When you think about running faster, you probably picture hill repeats, intervals, and long runs. But if you’re not training your brain alongside your body, you’re leaving peak performance on the course.
Over the last decade, interest in mental performance has surged. More elite athletes are opening up about the mindset tools they use to sharpen their edge in competition. In running, top teams are even bringing certified mental performance consultants (CMPCs) onto their support staff—and for good reason. A 2024 study published in Frontiers found that psychological training had a “notable positive impact” on runners of all genders.
The good news is that you don’t need a mental coach to help you achieve your goals. You just need to dedicate time to train your brain to help you run stronger, smarter, and faster. Here’s how.
What role does the brain play in running faster?
When you run, your brain isn’t just along for the ride—it’s the command center. Every sensation, decision, and pacing adjustment flows through your brain first. In fact, sometimes your brain applies the brakes even when your body has more to give. Let’s explore that.
The central governor theory suggests that your brain monitors perceived effort and limits physical output to keep you safe. Your legs might still have juice, but your brain shuts things down to avoid what it thinks is a threat to your survival.
Mental fatigue also impacts performance. Studies show that athletes who engage in demanding cognitive tasks before a workout perform worse—even if their bodies are fully recovered. Your mental state matters as much as your physical one.
And then there’s your prefrontal cortex—the part of your brain responsible for thinking, planning, and analyzing. During a race, it’s easy to overthink. (“Am I going out too fast?” or “What if I blow up?”) But too much conscious thinking can actually interfere with performance. The goal is to quiet your mind just enough so that your body does what it knows how to do.
Dialing in your mind (and body) pre-race
Your mental training shouldn’t begin on race day. It’s something you build over time—and then call upon when it matters most. But even in the final minutes before the gun goes off, there are tools to dial in your focus and calm the chaos. Your goal here is to regulate your intensity and reduce overthinking so you can perform your best.
Here’s how to quiet the noise and prime your brain to race.
1. Cultivate awareness
Pay attention to your internal dialogue. Your self-talk affects your emotions, your confidence, and even your pace. Notice if your thoughts are helpful or harmful. Replace self-doubt with steadying statements: “I’ve done the work. I know what to do.”
2. Implement mental imagery
Imagery, or visualization, is an effective way to mentally prepare. Imagine the course in your mind’s eye. See yourself breathing steadily, running fluidly, and meeting challenging moments with focused calm. The brain responds similarly to both real and imagined experiences, so mental rehearsal gives you a sense of “been there, done that” before the race even begins.
3. Breathe deeply
Diaphragmatic breathing is a proven strategy to harness pre-race nerves – even Navy SEALS use it. Place your hands on your waist, with your fingers on your stomach and your thumbs wrapped behind you. Slowly breathe in for a count of four, expanding your stomach, back, and chest. Pause briefly. Then, exhale for a count of six. This type of breathing activates your parasympathetic nervous system—reducing jitters and sharpening focus.
4. Follow a pre-race routine
Doing the same actions before every race cues the brain to perform. By controlling what you can control, you focus your attention, reduce feelings of anxiety, and increase confidence. Your routine may include patterned breathing, mentally repeating helpful phrases, listening to music, or moving through a specific warm-up. If you’re leading up to a goal race and have long runs or important speed sessions in your training, you can practice your pre-race routine beforehand to make it rock solid on race day.
5 racing brain-trick tips
Once you cross that starting line and start your watch, the mental game shifts. Your job now is to manage your effort, stay focused on what’s relevant, and keep your brain from sabotaging your stride. Here are a few tips to help you stay mentally dialed in throughout the race.
1. Use strategic self-talk
Choose a simple phrase that keeps you focused and calm. It could be rhythmic (“strong and smooth”), motivational (“I can do hard things”), or instructional (“relax the shoulders”). Say it on repeat when the effort starts to spike. (It may sound simple, but it works – science says so.)
2. Chunk the course
Break the race down into bite-sized sections. Instead of thinking, “I have 4 miles left,” shift to “Just get to the next aid station” or “Hold this pace for 2 more minutes.” Your brain handles efforts better in smaller pieces.
3. Accept the discomfort
Discomfort is par for the course. Instead of resisting it, try acknowledging it: “This is the hard part—and I’m still in it. I can handle this.” Acceptance makes the discomfort easier to manage.
4. Ride the energy
Let the crowd lift you. Soak up the cheers and laugh at the clever signs. Even short bursts of joy can reduce perceived effort and get your legs turning over faster.
5. Find Your rhythm
Try syncing your breath with your pace to stay focused and present. You might inhale for three steps and exhale for three. Some runners even “hear” music in their heads, bringing to mind a song to help them stay smooth and steady.
When you train your brain to work with your body, not against it, you unlock a new kind of speed. Running faster isn’t just about stronger legs—it’s about a quieter and more focused mind too.