Mental strength and its importance in trail running

Mental strength plays an important role in athletic performance. In trail running for example, when your body is starting to feel tired and ache-y after many kilometers and loads of elevation gain, getting to the finish becomes a mental game. Mental strength is a subtle combination of resilience, self-confidence, concentration, stress management and perseverance. It gives us the ability to overcome the challenges we face, to bounce back from setbacks and to maintain a high level of performance over a long period of time. As with physical strength, we can improve our mental strength through daily training and running techniques. Here’s our advice on how to push your mental game in order to reach your goals.

Strong mind, strong body: a balance for everyday life

“A healthy mind is a healthy body” and vice versa! Unlike physical strength which can be measured in terms of power or endurance, mental strength is a question of life balance outside of sports and should therefore be considered at a wholistic level. In other words, in order to feel good on race day, you need to feel comfortable in your own skin every day! You have to find the right balance between your personal life, professional life, and your athletic dreams and goals. In this sense, an athlete’s mental abilities will also depend on their ability to manage their career over the long term and as part of an overall vision. Salomon ultra trail competitor, Camille Bruyas, reminds us that a season of trail running is ultimately a personal endeavor. To begin with, it’s based on your personal inspirations and objectives and should therefore be manifested in balance with your daily life. To run well, your mind must be clear and present. “What are my main objectives for the season? What are my priorities? What are my limitations? Answering these questions will enable you to choose your races and plan your season in a way that optimizes your performance at the big events while always keeping fun as your driving force.”

How to train your mental strength before a race

As you can see, there’s no miracle pill for stepping up your mental game. Mental strength is acquired through time and experience and pulls its resources from the different elements of everyday life. Nevertheless, there are certain practices that can help you prepare mentally for a race.

Camille Bruyas reminds us that above all it’s essential to be well-prepared and well-supported if you’re going to tackle a trail with peace of mind. “To avoid stress, prepare well and anticipate every scenario in advance so there will be no room for doubt or the unexpected.”

• Visualize the course: identify transition points and other difficulties.
• Check the weather and the condition of the course
• Anticipate equipment failure and other unforeseen events
• Prepare your fuel and hydration
• Gather a great support team: your race assistants are your first and best support!

Women’s trail running packs & belts

Men’s trail running packs & belts

To avoid letting pre-race stress affect you, it’s a good idea to clear your mind before you start. Yoga can be a good way to recenter yourself and focus on how you feel.

How to manage stress at the starting line

Camille reminds us that stress is an inherent part of trail running races. It’s not only normal to feel stressed before a race, it’s even recommended! ‘Good stress’ releases and stimulates energizing hormones. On the other hand, bad stress is paralyzing and anxiety-provoking and you need to be able to detach yourself from it.

• Find the source of the stress: an unexpected event? Lack of sleep? Fear? Identifying the source helps relieve tension.
• Turn your attention away from the stress; focus on your breathing, the music or the route ahead.
• Always keep your goal in mind as well as why you’re there.

Learn more about how to prepare for an ultra trail.

How to stay focused and motivated all the way to the end

Whatever the distance, it’s all a question of adaptation. To make it to the finish you need to be able to adapt to the conditions, overcome the unexpected and listen to your body so that you can determine the pace needed to go the distance. When pain and exhaustion set in, it’s all in your mind! And your mind can compensate for these physical difficulties by reaching a higher state that’s required to reach the finish line. It’s all about using the power of your mind to surpass your physical limitations.

- Take stock of your overall condition :

• Are you dehydrated ?
• Do you need to eat ?
• Is there a risk of injury?
• Are you cold or hot?
• Do you need to sleep?
• Are you able to continue?

- Always stay positive : focus on the things that are going well!

- Make concrete personal goals

• Reaching a certain point
• Finding a certain person at the aid station
• Changing pace at the next variation in terrain
• Etc.

- Stick to your race strategy

- Stay focused on yourself and ignore comments from spectators which can throw you off

- Continually remind yourself of the reason you’re making this effort

Performance at its best : Camille Bruyas’ Maxi Race

June 1, 2024 – Camille Bruyas completed the Maxi Race (94 kilometers around Lac d’Annecy, France) in 11 hours. She told us that her victory was achieved through mental strength over the final kilometers:

“I thought I was in good shape. Everything was in order: the race was on home turf and was organized by my sponsor. I set off stress-free and as a favorite to win, but after a few kilometers my legs weren’t up for it. I couldn’t find any bounce physically. I took stock and determined I was eating and drinking well, so I knew I could carry on. I focused on what I was there for, on my deepest motivations and not on what was expected of me. If I had remained stuck on placing second, I never would have finished the race. Instead, I cleared my head, refocused on how I felt, and pushed myself to the limit to finish the race. The people around me also played a vital role. They didn’t have to say anything, just the simple presence of being by my side provided immense support. Just being there. This Maxi Race was a good lesson and a huge mental challenge for me.”

One month after winning the Maxi Race, Camille found herself competing in the iconic Hard Rock 100 in Colorado, USA. She finished the 160-kilometer (100 mile) race in 29 hours and 28 minutes, taking second place behind American Courtney Dauwalter.