PR Pursuit: The Mental Game of Going Farther and Faster

For many runners, the pursuit of a personal record (PR) is about more than speed—it's a symbol of growth and discipline. But whether it’s shaving seconds off your Twin Cities 10 Mile or qualifying for the Boston Marathon, chasing a PR requires more than just physical training. The mental game is just as critical, especially as the demands of serious training increase.

Long-distance running pushes athletes into mental territory where fatigue, self-doubt, and pressure can surface. Runners often balance full training schedules with work, family, and other responsibilities—all while managing the emotional highs and lows that come with pushing limits. It’s no surprise that issues like anxiety, perfectionism, burnout, and even depression can show up during intense training cycles.

Building mental resilience is key to running stronger. Tools like mindfulness, visualization, intentional rest, and self-compassion can help runners stay grounded during high-mileage weeks and goal-chasing seasons. Learning to manage negative self-talk, adapt to unexpected setbacks, and stay present in the moment can be just as important as tempo runs or long intervals.

Here are a few quick tips runners can use to strengthen their mental game—tools that support not just better performance, but a healthier, more resilient approach to training and racing:

Mindfulness Practice a “body scan” during easy runs—periodically check in with your breath, posture, and stride without judgment.

Visualization Before a tough workout or race, take 2–3 minutes to mentally rehearse the start, miles along the course, and your strong finish. Imagine overcoming discomfort with confidence.

Intentional Rest Schedule rest days as seriously as long runs. Use them to engage in light movement (like a walk in nature) or simply rest without guilt.

Self-Compassion Talk to yourself like you would a running buddy: encouraging, honest, and kind—especially after a tough run or missed goal.

Managing Negative Self-Talk Identify a negative thought (“I’m not strong enough”) and replace it with a more supportive one (“I’ve done hard things before, and I can do this too”).

Adapting to Setbacks When injury, illness, or life disrupts your plan, shift from “all or nothing” thinking to “something is better than nothing.” Adjust the goal, not your identity as a runner.

Staying Present In The Moment Use a mantra during runs (“strong and steady” or “one mile at a time”) to anchor your mind to the current moment, especially during tough stretches.

Try some of these tools as you train this summer and see if there are any shifts or changes in how you feel while running. When mental training is integrated into your routine, it supports not only stronger performances but a healthier, more sustainable relationship with running.

The culture of endurance sports often celebrates toughness, but mental health deserves just as much attention as physical readiness. Taking care of your emotional well-being is a foundation for long-term performance and enjoyment of the sport of running.

Elite runner Deena Kastor once said, “The brain is the most powerful muscle in your body. Train it well.” Whether you're aiming for a PR or simply hoping to finish strong, cultivating mental skills alongside your physical training can make all the difference—not just on race day, but for the long run.

PR Pursuit: Tips to Go Farther and Faster

Throughout July, the TCM Motion Experts are sharing advice from their areas of expertise focused especially for more experienced runners aiming to go farther or faster with their running.

If you're a new runner looking for information tailored to your situation, check out our Running 101 content from earlier in the year, here.

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Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .