🧠 Break it down

Don’t think of the race as 22k or 50k or 100K. Think checkpoint to checkpoint, or break it down into park runs and get yourself to the end of the next park run then start working on the next one. Focus only on the next small goal, and the rest will look after itself.

🗣️ Have a mantra

A simple phrase like “Strong and steady”, “Just keep moving”, or “Stand tall, take short steps” can help reset your mind when the wheels start to wobble.

🎯 Visualise the finish

Before race day, spend some time visualising how it will feel to cross the finish line. Lock that emotion in and come back to it when things get hard.

🌧️ Expect the low patches

They will come. They always do. But they also pass. Remind yourself that a rough patch doesn’t mean the race is over. During a rough patch do a quick mental check – “have I been eating and drinking enough”, “have I been pacing correctly”, “is now the time for some caffeine?”

🔥 Focus on your “why”

Have a reason for doing this event that’s meaningful to you. When your brain tells you to quit, your “why” will give you a reason not to. It might be something simple like “I’ve spent the last 6 months training for this, sacrificing early mornings and time away from family. I don’t want to waste that.”

😊 Smile (even fake it)

Smiling actually helps reduce perceived effort and boosts mood. Try it at the top of a climb or heading into an aid station, especially if you have some support crew waiting for you.

📝 Stick to your plan

Have a pacing, nutrition, and hydration strategy — and stick to it. A plan reduces decision fatigue and gives you confidence when others are blowing up around you.

📊 Turn the pain into data

Instead of saying, “This hurts,” try “My quads are working hard — that’s normal here.” Observing rather than reacting helps you stay rational.

💬 Use positive self-talk

Catch yourself when the inner critic pipes up. Replace “I can’t do this” with “This is hard, but I’ve trained for it.”

🏃‍♂️ Run your own race

Don’t get sucked into what others are doing. Stay in your lane, trust your training, and don’t waste energy comparing.

🔧 Be adaptable

Things will go wrong – problem solving on the run is key. Slow down, reassess, and find a way to keep moving forward.