Training Psychological Resilience in Trail Running and Ultrarunning

Updated July 25, 2024 02:26PM

Trail and ultrarunners are renowned for their resilience in the face of challenges posed by enduring long distances and unforgiving terrain. Within the running community, there’s a common belief that the sport is not just about physiology; it’s equally—if not more—about mental fortitude.

There is an undeniable influence of psychology on performance and completion rates in ultrarunning events. Oftentimes, it’s the psychological challenge of ultrarunning that draws athletes to the sport, evidenced by the allure of notoriously demanding races like the Barkley Marathons, Hardrock 100, Badwater 135, and the last runner standing “backyard” formats, all of which require tremendous psychological resilience. A 2023 study of trail ultrarunners confirmed that mental toughness and resilience can have a joint influence on an athlete’s performance variation, suggesting those attributes are two of the most powerful psychological tools in the arsenal of ultrarunners.

When it comes to major races like the Western States 100, very few runners arrive unprepared physically. They recognize the rarity of such an iconic event and spare no effort in hiring coaches, adhering to heat training protocols, and meticulously fine-tuning their gear, nutrition, and hydration strategies. However, the psychological aspect often receives less attention—not because its importance is underestimated, but rather because it’s frequently misunderstood. After all, in the realm of sport sciences, psychology is the newcomer at the party, and its intricacies are still being unraveled.

What is Resilience?

According to Neal Palles, LCSW, a mental performance specialist and CTS ultrarunning coach, resilience can be defined as “the ability to bounce back from adversity and manage difficult experiences.” Palles identifies key components of resilience, including an optimistic mindset and self-efficacy. The significance of this skill set extends far beyond race day, proving invaluable in navigating the rigors of training and balancing the demands of life and work.

What’s intriguing is Palles’ assertion that the secret sauce for resilience lies in a supportive environment—a notion that may come as a surprise to those who associate resilience with rugged individualism. Yes, individuals who cultivate strong social circles often exhibit the highest levels of resilience.

Addie Bracy, coach, elite athlete, mental performance consultant, and author of Mental Training for Ultrarunning, offers another perspective on resilience. She defines it as “productively interacting with the reality unfolding in front of you.” This definition underscores the importance of presence and acceptance in cultivating resilience.

Bracy suggests that to navigate challenges effectively, individuals must embrace the present moment and accept the circumstances they face, rather than resisting or denying them. This approach fosters a mindset of adaptability and acceptance, allowing ultrarunners to respond to adversity with clarity and purpose.

Palles points out that resilience is different from other terms often associated with it, such as mental toughness. In essence, mental toughness focuses on enduring and persisting through difficult circumstances, while resilience emphasizes the ability to adapt, recover, and grow from adversity. While they both play important roles in achieving success and overcoming obstacles, resilience offers a broader and more holistic approach to navigating challenges.

Bracy corroborates this sentiment when addressing common misconceptions about mental resilience in ultrarunning. She identifies a prevalent misconception wherein athletes mistake stubbornness for resilience. Bracy observes that many athletes adopt a “just push through” mentality, believing it to be synonymous with mental resilience. However, she emphasizes the importance of discerning between perseverance and adaptability.

While there may be instances where pushing through is necessary, Bracy stresses the significance of being able to pivot, adapt, or problem-solve when faced with challenges on the trail. She underscores the fine line between these two approaches and emphasizes the criticality of recognizing when each is appropriate. By understanding that mental resilience includes adaptability and problem-solving, athletes can cultivate a more holistic understanding of resilience in ultrarunning.

Developing Psychological Resilience

The development of psychological resilience occurs through both organic growth and intentional effort. Your current level of resilience is shaped by the adversities you’ve faced in life, including those encountered in trail and ultrarunning—be it during races or training sessions. Adversity serves as the essential catalyst for resilience. Instinctively, we recognize this and ensure that our training regimen poses sufficient challenges to foster both physical and mental growth. Consequently, as we engage in training and racing, we naturally cultivate resilience over time.

The lessons gleaned from each ultramarathon experience can be carried forward to subsequent endeavors, contributing to our ability to manage stress, adapt, and overcome obstacles with greater efficacy. This progression is evident not only in the macrocosm of ultrarunning, but also in the microcosm of our weekly long runs and intense interval sessions. With each exposure to challenges, we acquire valuable insights and develop adaptive strategies, enhancing our resilience incrementally.

Intentionality expedites the development of resilience, much like it does with any other skill. By adopting a deliberate approach and implementing a well-thought-out plan, we can optimize our efforts to cultivate resilience. In recognizing that exposure to adversity is fundamental to resilience, we can strategically place ourselves in challenging yet manageable situations. This intentional exposure allows us to confront obstacles head-on, adapt to adversity, and ultimately emerge stronger. By proactively seeking out and embracing challenges, we accelerate our growth and bolster our resilience at a faster rate.

Another effective method for intentionally cultivating psychological resilience is to establish a robust support network. This can involve enlisting the guidance of various professionals, such as a coach, a mental performance specialist, or a therapist, as well as surrounding yourself with other resilient individuals. “The biggest mistake we can make is thinking that asking for help is weakness,” Palles says. Seeking support is not a sign of inadequacy; rather, it’s a proactive step towards growth and development.

Seeking to change long-standing mindsets or behaviors can be tough, especially when going at it alone. In these situations, partnering with a mental performance coach or therapist can make a big difference. These experts provide personalized guidance and support, helping individuals develop the resilience skills they need. With the help of a supportive network, people can better handle challenges and build resilience, benefiting their ultrarunning journey and beyond.

Thankfully, seeking help is increasingly accepted in today’s society. However, there is still room for progress in normalizing this practice further. One strategy that I personally advocate for (and coach others to adopt) is to include a professional in your support network, regardless of which stage of life you find yourself in. In the realm of physical therapy, this concept is known as “pre-hab,” and its principles are equally applicable in the psychological realm.

Incorporating Resilience-Building into Training

“One of the most important mental skills is attentional control,” Bracy says. You can control what your mind focuses on through mindfulness, visualization, and positive affirmations.

Mindfulness might look like paying attention to your breath rate while being aware of thoughts and distractions, and then redirecting your focus back to the present. Visualization is a technique to enhance attention control and mental preparation. Visualize yourself problem solving in a race and being congruent with your values when things get hard. And positive affirmations can help you stay optimistic and remind yourself of who you are at your core. A strong sense of identity will help you be resilient in your most challenging moments.

By incorporating these strategies into your routine, you can effectively enhance focus, regulate emotions, adapt to challenges, maintain optimism, and better manage stress.

Reframing is another valuable technique that contributes significantly to resilience. While negative self-talk may offer a temporary boost in mental toughness, it ultimately falls short in fostering resilience. Rather than succumbing to self-criticism and thoughts like, “I suck at this,” challenge yourself to adopt a more optimistic yet realistic perspective. For instance, acknowledge when you’re facing challenges, but affirm your belief in your abilities and your capacity to persevere. By reframing challenges in a positive light, you can approach them with renewed determination and work towards solutions from a more empowered mindset.

Bracy emphasizes that implementing these strategies starts with cultivating awareness. “Once an athlete becomes more aware of the areas that pose the greatest challenges for them,” she explains, “they can begin implementing targeted training strategies.” In essence, identifying and understanding the problem is the first step towards finding a solution. This heightened awareness allows athletes to tailor their approach to address specific areas of concern effectively.

Practical application begins with paying attention to our own minds and emotions, perhaps by journaling our thoughts and feelings after each run. By documenting our experiences, we gain insight into how we think and talk to ourselves, enabling us to identify patterns and areas for improvement.

For example, if confidence emerges as a recurring issue, Bracy recommends incorporating journaling into the training regimen. Athletes can keep a journal as part of their training log, documenting instances that support their belief in themselves. This might include overcoming challenging workouts, maintaining positivity during tough sessions, or achieving personal milestones like completing their longest run. The objective is to train the mind to acknowledge and register the evidence that supports self-belief, rather than allowing it to inadvertently dwell on perceived shortcomings.

Palles underscores the significance of exposure in building resilience. “Think about the biggest challenge that’s going to come up in a race and train it,” he advises. For instance, tackling daunting sections like Hope Pass on the Leadville 100 course by repeatedly going up and down on tired legs can prepare runners both physically and mentally for the demands of race day.

As a coach, I advocate for incorporating training camps leading into major events. While these camps offer physiological benefits, their true value lies in the psychological adaptations they facilitate. During a three-day training camp on the race course or its equivalent, athletes expose themselves to challenging situations and race day scenarios that are difficult to replicate in day-to-day training.

By immersing themselves in these environments, athletes develop a sense of self-efficacy and resilience. Through repeated exposure, they become more adept at navigating obstacles, familiarizing themselves with the course, and honing their problem-solving skills. This accumulation of experiences enhances their confidence and adaptability, ultimately fortifying their resilience in the face of adversity on race day.

Managing Setbacks and Challenges during Races

Preparing yourself in training to be resilient on race day is undoubtedly valuable, but it’s essential to acknowledge that new challenges may arise during the race itself, requiring effective coping strategies. Adapting to these unforeseen challenges is a significant aspect of resilience, and Palles suggests acquiring proven techniques such as cognitive behavioral therapy (CBT) and acceptance commitment therapy (ACT), which professionals can help you develop. These strategies equip you with techniques to accept and manage thoughts, feelings, and emotions; while still moving forward in a way that aligns with your values.

Bracy sheds light on the discomfort inherent in running ultra distances, emphasizing the importance of learning to coexist with it. “The best strategy,” she notes, “is to learn to coexist. You don’t have to wish it away; instead, you can detach from it or create some distance between what you’re feeling and your experience.”

“When I’m dealing with the typical discomforts of an ultra, I’ll often repeat to myself ‘it’s just superficial’ to remind myself that it’s OK,” she says. While certain pain and discomfort may warrant attention and adjustments to the race plan, Bracy emphasizes that much of it is simply noise that doesn’t need to hold significant meaning. By adopting these strategies, runners can navigate discomfort and setbacks more effectively and maintain resilience throughout the race.

Palles emphasizes two critical points regarding pain management during endurance events. Firstly, he stresses the importance of distinguishing between “good pain” and “bad pain.” He adamantly opposes the notion of pushing through “bad pain,” citing instances where individuals have exacerbated injuries by disregarding warning signs. Instead, Palles advises athletes to listen to their bodies and prioritize their long-term well-being over short-term gains.

Secondly, Palles highlights the role of fear in influencing our reaction to pain. He says that fear often drives individuals to slow down or hesitate when faced with discomfort. However, Palles suggests a different approach: acknowledging and naming the sensation of fear, recognizing it as a natural response designed to protect us, and then refocusing on the controllable process of moving forward. By reframing our perception of pain and fear, athletes can regain a sense of agency and continue progressing toward their goals with confidence and determination.

The pursuit of psychological resilience in trail and ultrarunning is paramount for success in this demanding sport. While physical preparation is essential, the mental resilience to overcome challenges is equally crucial. By understanding and intentionally developing resilience through exposure to adversity, building a support network, and employing various mental strategies, athletes can enhance their ability to adapt, persist, and thrive in both training and racing. Embracing discomfort, reframing challenges, and managing setbacks with effective coping mechanisms are key components of resilience-building.