[Research Rundown] Mindset Strategies for Runners: How Your Mental State Can Supercharge Your Race Times
- 4 hours ago
- 10 min read
Ever heard the saying, “Running is 90% mental and the rest is physical”? Well, that math might not exactly be 'mathing', but every runner knows the mind plays a huge role in running performance. Think about it: some days you're invincible and unflappable. But on days you’re stressed, distracted, or doubting yourself, even your easiest miles can feel like a slog.
We’ve all been there, fighting that little voice in our head telling us to quit early or that we’re not fast enough. The good news? Just as you train your legs and lungs, you can train your brain to be stronger and more resilient on the run. And new research is here to back that up!
A brand-new study published in Frontiers in Sports and Active Living (April 2025) explored what happens when high-level distance runners add mindfulness training to their routine. In a nutshell: they got mentally fitter, and it showed in their performance mindset. We’re going to break down this research so you can understand how much of an impact your mental state has on your running (hint: it’s a lot!), and how to harness it for better training and racing. Let’s dive in.
The Study: Training the Mind, Like We Train the Body
In this study, researchers worked with 20 elite distance runners (national to international level competitors). These weren’t novices – they were highly trained athletes used to pushing their physical limits. The runners were split into two groups:
Mindfulness group (10 runners): They completed a 6-week mindfulness training program specifically designed for athletes. This was the Mindful Sport Performance Enhancement (MSPE) program, done in a group setting (in fact, sessions were held online, led by a sport psychology coach). Think of it like a weekly “mental practice” class: they learned techniques like mindful breathing, body-scan meditations, yoga for awareness, and strategies to stay present and non-judgmental during training and racing. They were also encouraged to integrate these mindfulness exercises into their daily running routines.
Control group (10 runners): They continued their usual training with no added mental training. Essentially, they represented what happens if you only train physically and don’t deliberately work on mental skills.
Both groups took a series of psychology-based tests before and after the 6-week period. The researchers weren’t looking at 5K time trials or VO₂ max; instead, they measured things like:
Flow state (that feeling of being “in the zone” where performance feels smooth and automatic),
Competitive anxiety (how nervous or worried they felt about competition – this can be broken into cognitive anxiety, i.e. mental worry and self-doubt, and somatic anxiety, i.e. physical symptoms like butterflies in the stomach),
Mindfulness (the runners’ general ability to stay aware and present moment-to-moment), and
Emotion regulation (how well they could manage their emotions, like stress or frustration, especially under pressure).
Basically, these are mental skills and states that seriously impact performance and well-being for athletes. If you’ve ever had pre-race jitters, lost focus mid-run, or let a bad mile snowball into a bad race, you can see why those factors matter!
So what happened after 6 weeks? The mindfulness-trained runners didn’t log extra miles or do special workouts – they trained their minds – and the results were impressive.
Results: Mind Over Miles – Key Findings from the Research
The runners who practiced mindfulness showed significant improvements in several mental performance areas compared to the control group (who saw virtually no change). Here’s what the researchers found:
Easier “Flow” State: The mindfulness group reported more frequent and deeper flow experiences – those magical times when you’re running and everything just clicks. They could enter the “zone” more readily, which is huge for peak performance. Imagine being able to hit that smooth groove in a race where you feel fully dialed in – that’s a big advantage.
Less Performance Anxiety: These runners also felt less anxious about competition. In particular, their cognitive anxiety (the mental stress, worry, and negative thoughts before/during races) dropped significantly. Less worry and doubt = more mental energy to focus on running well. (Interestingly, even though not as strongly, their physical jitters trended down too – a calmer mind can lead to a calmer body.)
Better Mindfulness & Focus: No surprise – practicing mindfulness made them more mindful. Their ability to stay present improved a lot over the 6 weeks, whereas the control group didn’t change. This meant better focus on what mattered (like their pace, strategy, form) instead of on distractions (like that runner speeding up next to you or how much farther you have to go).
Improved Emotional Control: The mindfulness group got better at handling emotions and stress. Athletes noted that things which used to frustrate them – bad weather, fatigue, an unexpected surge from a competitor – didn’t knock them off their game as much after the training. They could recover mentally from setbacks faster. Overall emotion regulation did improve for everyone over time, but the mindfulness practitioners felt a notable difference in how they managed ups and downs.
A Boost in Confidence and Well-Being: While the study’s formal measures focused on anxiety and flow, in post-study surveys many of the mindfulness-trained runners said they felt more capable of reaching their potential. Coaches and teammates even noticed that these runners put in increased effort and seemed more confident and “in it” during workouts. In short, their mindset shifted in a positive direction – something any runner can benefit from, whether you’re chasing a PR or just trying to enjoy your runs more.
All these changes came without any extra physical training – it was the mental training that made the difference. As the researchers concluded: the mindfulness program was effective in enhancing key psychological states (especially flow and anxiety management), which are crucial for performance and well-being in runners. And notably, these were elite athletes – if even seasoned, high-level runners saw such gains from training their minds, imagine what it could do for the rest of us!
To put a cherry on top, these findings line up with previous research in sports. Other studies with recreational runners and athletes have similarly found that mindfulness and related mental strategies can improve focus, reduce anxiety, and even boost confidence. It’s not just hype – the science is increasingly showing that the brain might just be the next endurance frontier.
Why Your Mental State Matters (More Than You Think)
Okay, so the science-y stuff shows mindfulness training works. But let’s talk real-world: why do these mental factors matter for your running? Here’s the thing – running isn’t just a physical trial; it’s a mental battle, too. How you think and feel directly affects how you perform.
We’ve all had runs where our mindset made the difference. For example, if you start a race frazzled and full of self-doubt, it’s much more likely to go poorly.
On the flip side, starting with a calm, focused mind can make even a tough race feel manageable. In fact, fatigue isn’t purely physical – the brain plays a huge role. Mental fatigue (from, say, a long stressful workday or not enough sleep) can significantly hurt your endurance. One classic study showed that cyclists quit 15% sooner when they were mentally exhausted from a tough cognitive task, even though their muscles were capable of more. Their perceived effort was higher, meaning the brain basically waved the white flag early while the body still had gas in the tank.
The lesson for us runners: if your head is tired or not in the right place, your legs won’t get to show their true capability.
That’s why the improvements seen in the mindfulness group are so meaningful:
Less cognitive anxiety means you’re not burning energy worrying about the race or doubting yourself. You can focus on executing your plan. Think of nerves like an energy vampire – taming them leaves more fuel for your actual running.
Better focus and presence means you can stick to your strategy (like holding your pace, fueling on time, surging at the right moments) rather than getting distracted by the crowd or what could go wrong. You run in the moment, which often leads to better outcomes.
Flow state is often where personal bests happen. It’s that mental sweet spot where you are fully absorbed in the act of running, not thinking about the miles or the pain, almost enjoying a sense of effortlessness. Training your mind to enter flow more readily can make hard efforts feel easier and improve consistency – you’re less likely to hit a mental wall.
Emotional resilience (thanks to mindfulness) means if something does go sideways – you hit a headwind, someone passes you, you miss a PR – you don’t spiral into negativity. You stay composed and keep pushing. For instance, one runner in the study shared that after mindfulness training, a strong wind in a training session no longer made them upset; they “handled it much better” and could adjust without it ruining their workout. Another said that during a brutal treadmill run, they coped by shifting focus between different body parts and the session “passed much more quickly”.These are exactly the kind of tricks that help in real runs – when the going gets tough, a trained mind knows how to adapt and persevere instead of panic.
Perhaps the biggest impact of all this? Enjoyment and consistency. When your mind is in a good place, running simply feels better. You’re more likely to stick with training and less likely to burn out. Running starts to be something that feeds your mental well-being rather than draining it. It’s a virtuous cycle: mental strength leads to better runs, which leads to a happier runner, which leads to better training, and so on.
The bottom line: Your mental state can be a performance weapon or a performance limiter. The high-level runners in the study turned it into a weapon by practicing mindfulness, and you can too. Let’s talk about how.
How to Train Your Mindset Strategies for Runners (Practical Tips!)
You don’t need to become a monk or add hours of meditation to your life to get benefits. Small, consistent habits can yield surprising results – just like with physical training. Here are some runner-friendly ways to start incorporating mindfulness and mental training into your routine:
Start Small with Breathing: Try a 2-5 minute breathing exercise before or after your run. Sit or stand quietly and take slow, deep breaths, focusing on the sensation of air entering and leaving your lungs. If your mind wanders (and it will!), gently bring your focus back to your breath. This simple practice can calm pre-run jitters and help you recover from a hard workout. (Bonus: Many athletes use deep breathing at the start line to stay composed.)
Practice Mindful Running: Designate an easy run once a week as a “mindful run.” During this run, periodically check in with your senses instead of your pace. For example, spend a few minutes noticing the rhythm of your footsteps, the feeling of the ground under your shoes, the sounds around you, or the pattern of your breath. If a negative thought pops up like “I’m tired” or “This hill sucks,” acknowledge it and let it go without judgement, refocusing on the present moment (maybe refocus on your arm swing or posture). This trains you to not dwell on discomfort and to stay in control of your attention.
Use Mantras or Mental Cues: Develop a positive mantra or cue word for tough moments. It could be as simple as “Relax and flow” or “One step at a time.” The key is that it’s calming or empowering for you. When you face a challenging interval or the last miles of a race, consciously repeat your mantra or focus on a specific cue (like “smooth stride” or counting breaths). This keeps your mind occupied with helpful thoughts and prevents panic or negativity from taking over.
Reflect, Don’t Ruminate: After a run (especially a hard workout or race), take a few minutes to mindfully reflect. What went well? What felt challenging? How did you handle it mentally? Jot a few notes in a training journal about your mental state. This isn’t to obsess or criticize yourself – it’s to build awareness. By observing your thoughts and reactions, you’ll start noticing patterns (e.g., “I get anxious at mile 10 of long runs” or “I felt strongest when I focused on XYZ”) and can address them. This reflection is a form of mindfulness too, and it helps you move on positively rather than stewing over a bad run.
Consider Guided Resources: If you’re new to this, using a guided meditation or mindfulness app can help. There are apps specifically with meditation sessions for athletes or runners. Even a general meditation app can be useful – look for sessions on focus, sports, or anxiety. Plug one in for 10 minutes before bed or on a rest day. It’s like having a coach for your mind. (And speaking of coaches... 😉)
Above all, remember that mental training, like physical training, takes practice. At first, you might feel a bit silly doing deep breathing, or your mind will wander 100 times during a “mindful” run. That’s normal! Stick with it. You’re essentially strengthening your mental muscles. Over time, you’ll likely find you’re more aware of your thoughts and feelings while running, and better at guiding them in a positive direction. The tough moments might still be tough, but you’ll handle them with more grace and grit.
Ready to Level Up Your Training? (Mind and Body!)
By now, it’s clear that training your mind isn’t some woo-woo idea – it’s a proven way to become a better runner. The research shows your mental state can profoundly impact your running performance, and you have the power to improve it. Just as you commit to long runs, workouts, and recovery for your body, committing improving your mindset strategies for runners can pay dividends on race day (and make the journey more enjoyable too!).
If you’re feeling motivated to work on your mental game but not sure how to fit it all together, or you want guidance tailored to your unique challenges and goals, I’ve got you covered. Working with a coach can help you integrate these mental strategies into a holistic training plan. Our philosophy at Running Explained is a whole-human approach – because you’re more than just your mile splits! We focus on both the physical and mental aspects of training.
I invite you to sign up for 1:1 coaching and take your running to the next level. We’ll build your physical fitness and your mental resilience, with personalized support every step of the way. Whether you’re a recreational runner aiming to conquer the 5K you once thought impossible, or a competitive athlete chasing a big PR, we’re here to help you unlock your potential. Let’s train smarter, run stronger, and cultivate that unshakable mindset together. Your strongest miles are ahead – and I can’t wait to cheer you on every step (and thought) of the way!
Sources
Baumeister RF. Choking under pressure: self-consciousness and paradoxical effects of incentives on skillful performance. J Pers Soc Psychol. 1984;46(3):610-620. doi:10.1037//0022-3514.46.3.610
Kelemen B, Tóth R, Benczenleitner O, Tóth L. Effects of group mindfulness intervention on high-level distance runners: a quasi-experimental study. Front Sports Act Living. 2025;7:1556404. Published 2025 Apr 23. doi:10.3389/fspor.2025.1556404
Marcora SM, Staiano W, Manning V. Mental fatigue impairs physical performance in humans. J Appl Physiol (1985). 2009;106(3):857-864. doi:10.1152/japplphysiol.91324.2008
Tóth R, Turner MJ, Mannion J, Tóth L. The effectiveness of rational emotive behavior therapy (REBT) and mindfulness-based intervention (MBI) on psychological, physiological and executive functions as a proxy for sports performance. BMC Psychol. 2023;11(1):442. Published 2023 Dec 16. doi:10.1186/s40359-023-01486-8