Mental strategies of ultra runners: The psychology behind extreme endurance
Associated Press / Alamy Stock Photo. World renowned ultramarathon champion Scott Jurek.
Whether you’re chasing a new personal best or just trying to get through a tough day, there’s a lot we can learn from ultra runners. These athletes don’t just train their bodies – they’ve mastered some powerful mental strategies that can help anyone build resilience and stay focused when things get hard.
From breaking big goals into smaller steps to finding meaning in the struggle, the mindset they’ve developed goes way beyond running. It’s really about how to face anything that feels overwhelming – with grit, purpose, and a little strategy.
The “ultra” mindset is a way of approaching life’s long hauls – the job stress, the personal goals, the unexpected challenges – with the same steady determination. So let’s take a look at some of the tools these athletes use to keep going when the going gets tough.
Breaking things down
One of the go-to mental tricks ultra runners use is called “chunking.” This involves breaking a big, intimidating challenge into smaller, more manageable pieces.
Heather Jackson, a top endurance athlete, puts it like this: “I break my run into smaller, manageable chunks – running two miles at a time and resetting my watch. This tactic helps make the race feel less overwhelming.”
It’s a simple but powerful shift. Instead of stressing about the 70 miles ahead, they focus on the next checkpoint, the next ridge, or even just the next five minutes.
“I break my run into smaller, manageable chunks – running two miles at a time and resetting my watch. This tactic helps make the race feel less overwhelming.”
Staying in the present moment
Another powerful mental strategy ultra runners rely on is a kind of moving meditation. They don’t get lost in how far they still have to go – or replay moments that didn’t go as planned – they anchor themselves in the now. Whether it’s tuning into their breath, paying attention to their stride, or just noticing how their body feels, this focus helps quiet the noise and keep them grounded.
Scott Jurek, one of the most legendary ultramarathoners out there, puts it this way: “Thinking is best used for the primitive essentials: when I ate last, the distance to the next aid station, the location of the competition, my pace. Other than those considerations, the key is to become immersed in the present moment where nothing else matters.”
And Courtney Dauwalter, famous for her almost superhuman endurance, has a similar approach. She says: “I try to stay in the moment and focus on what I can control at that time.”
This form of mindfulness does two big things. First, it helps runners stay in tune with their body – so they’re more likely to catch early signs of fatigue or injury. But maybe even more importantly, it keeps their minds from spiralling. Instead of getting discouraged by how far there is to go, they’re just taking care of the mile they’re in.
“The key is to become immersed in the present moment where nothing else matters.”
Reframing pain
Running for hours (and sometimes days) hurts. But one of the most powerful mental shifts ultra runners make is how they think about that pain. Instead of resisting it or wishing it away, they learn to accept it as part of the process – and even find meaning in it.
Dauwalter has an epic way of describing this. She talks about something she calls the “pain cave.”
“The pain cave is where I go when it physically feels like I can’t take another step. It’s a visual I have of this space in my brain that I go to with a chisel. I just go to work on making it bigger, which helps me to stay mentally tough in those difficult moments – and makes my capacity for suffering bigger.”
This mindset shift changes everything. Pain isn’t a sign something’s wrong – it’s just information. Discomfort isn’t a threat – it’s expected. When runners stop seeing pain as the enemy, they free up their energy to keep moving forward, no matter how hard it gets.
“The pain cave is where I go when it physically feels like I can’t take another step.”
Tapping into your why
When the tank is empty – physically and mentally – ultra runners don’t just rely on grit. They reach for something deeper: their why. That core reason they started in the first place. Maybe it’s to prove something to themselves, to honour someone they love, to raise awareness for a cause, or just to find out what they’re really made of.
That sense of purpose becomes the thing that carries them when logic says, You should probably quit now.
Dean Karnazes, who once ran 50 marathons in 50 states over 50 straight days, summed it up perfectly: “The real purpose of running isn’t to win a race. It’s to test the limits of the human heart.”
Purpose makes you dig deeper. It’s what turns a seemingly impossible task into a meaningful journey. And when everything hurts and giving up feels easier, reconnecting to that why can be the spark that keeps you going.
“The real purpose of running isn’t to win a race. It’s to test the limits of the human heart.”
Words that carry you
What we say to ourselves – especially when things get tough – can make all the difference. Ultra runners know this, and they don’t leave their self-talk up to chance. They train it, just like they train their legs and lungs.
Positive self-talk and mantras are huge in the ultra world. Simple, powerful phrases become mental lifelines when everything feels like it’s falling apart. One of the most well-known mantras out there is “Relentless forward progress.” It’s a reminder that even the tiniest steps count. You don’t have to be fast – you just have to keep moving.
Many runners create their own mantras, tailored to what they personally need to hear. Some are about mental toughness. Others are tied to their deeper purpose.
Karnazes has a classic one: “Run when you can, walk when you have to, crawl if you must, but never give up.”
It’s that kind of inner voice – steady, supportive, determined – that helps ultra runners push through the hardest moments. And it’s just as powerful off the trail, too.
“Run when you can, walk when you have to, crawl if you must, but never give up.”
Shared suffering
Ultra running might look like a solo sport, but when the miles start to wear you down, one of the biggest sources of strength comes from the people around you.
Just knowing that others are going through the same highs and lows can be a huge boost. It creates this quiet sense of solidarity.
As Sally McRae, a pro ultra runner, puts it: “There’s something powerful about suffering alongside others pursuing the same crazy goal. When I’m at mile 80 and everything hurts, making eye contact with another runner and exchanging a knowing nod reminds me I’m not alone in this pain cave.”
And it’s not just fellow runners. Pacers, crew members, volunteers: they all become part of the experience. That sense of connection reminds runners they’re not doing the impossible all on their own, which can be all they need to push on.
“When I’m at mile 80 and everything hurts, making eye contact with another runner and exchanging a knowing nod reminds me I’m not alone.”
Taking the ultra mindset off the trail
The mental strategies ultra runners use aren’t just for race day: they’re tools for life. Many of these athletes say the resilience they’ve built through ultramarathons has completely changed how they face challenges outside of running.
At the heart of it all is a simple but powerful idea: break big things down, stay present, and believe that you can keep going.
The ultra mindset reminds us that we’re capable of so much more than we think. Most of the limits we run into aren’t physical – they’re mental. And once we learn to push past those, everything opens up.
So whether you’re tackling a race, a tough project, or just a rough patch in life, these tools are right there for you.
