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What are the differences between the endurance runners who quit and those who never do?

by | Apr 30, 2023

This article was read 2114 times. Enjoy!

What Are the Differences Between the Endurance Runners Who Quit and Those Who Never Do?

An Experienced Endurance Runner’s Perspective

I have always been fascinated by what separates those who push through the toughest parts of a race/run from those who give up. Over the years, I have analyzed my own runs and talked to many other runners about their experiences to try and get to the bottom of this question.

In this post, I’m going to share my insights on what sets successful endurance runners apart from those who quit. We’ll cover everything from mental fortitude to physical training, and hopefully, you’ll come away with some tips that will help you become a stronger, more resilient runner.

The Importance of Mental Toughness

One of the biggest differences between runners who quit and those who never do is mental toughness. The ability to push through discomfort, pain, and fatigue is critical in endurance running. Those who are mentally strong are able to keep going even when every fibre of their being is telling them to stop.

So, how do you develop mental toughness? It’s not something that can be learned overnight, but here are a few tips:

  1. Visualize success: Before a race/run, take some time to visualize yourself crossing the finish line. Imagine the feeling of accomplishment that you’ll experience when you complete the race/run. This positive visualization can help you stay motivated and push through the tough spots.
  2. Set small goals: Instead of focusing on the finish line, break the race/run down into smaller, more manageable goals. For example, focus on making it to the next mile marker, or completing the next hill. By setting achievable goals, you’ll build momentum and confidence as you go.
  3. Stay positive: It’s easy to get down on yourself when you’re struggling in a race/run, but negativity will only make things worse. Instead, focus on the positives. Remind yourself of all the training you’ve done and the progress you’ve made. Think about how strong and capable you are.
  4. Practice mental toughness in training: Mental toughness is like a muscle – the more you use it, the stronger it gets. Push yourself in training, and challenge yourself to keep going when you want to quit. This will help you develop the mental fortitude you need to succeed on the day of the event.
The Role of Physical Training

Mental toughness is important, but it’s not enough on its own. You also need to have a solid physical foundation to succeed in endurance running.

Here are some key elements of a successful endurance training program:

  1. Consistency: Endurance running is all about building up your endurance over time. This means that you need to train consistently, week in and week out. Make sure you’re getting in your miles and following your training plan as closely as possible.
  2. Variety: Doing the same workout over and over again can lead to boredom and burnout. Mix up your training with different types of runs, such as tempo runs, interval runs, and long runs.
  3. Strength training: Building strength in your legs, core, and upper body can help you maintain good form and avoid injury. Incorporate strength training exercises into your routine, such as squats, lunges, planks, and push-ups.
  4. Proper nutrition: Endurance running puts a lot of stress on your body, so it’s important to fuel it properly. Eat a well-balanced diet that includes plenty of carbohydrates, protein, and healthy fats. Make sure you’re hydrating properly as well.
  5. Rest and recovery: Your body needs time to recover between workouts. Make sure you’re getting enough sleep, and take rest days as needed. Incorporate stretching, foam rolling, and other recovery techniques into your routine.
Training Your Mind and Body to Handle Adversity

One of the defining characteristics of endurance running is that it’s hard. Really hard. And when things get hard, it’s easy to give up.

So, how do you train your mind and body to handle adversity? Here are a few strategies:

  1. Train in different weather conditions: Running in hot, cold, or rainy weather can be uncomfortable, but it can also help you build mental and physical resilience. If you always run in perfect conditions, you’ll be ill-equipped to handle the challenges that come up on race day.
  2. Practice running at different paces: Running at a slow, comfortable pace is great for building endurance, but it won’t prepare you for the faster, more intense parts of a race/run. Incorporate tempo runs and interval runs into your training to help you handle changes in pace.
  3. Learn to embrace discomfort: Endurance running is inherently uncomfortable. If you can learn to embrace that discomfort and even enjoy it, you’ll be much better equipped to handle the tough parts of a race/run. Focus on the feeling of your body working hard and remind yourself that discomfort is a sign of progress.
  4. Get comfortable with uncertainty: Even the most well-trained runner can encounter unexpected challenges during a race/run, such as bad weather or an injury. Learning to embrace uncertainty and stay flexible in the face of unexpected challenges can help you stay calm and focused during a race/run.
The Importance of Proper Preparation

Finally, successful endurance runners know the importance of proper preparation. This means not just physical training, but also mental and logistical preparation.

Here are some things to keep in mind:

  1. Develop a plan: Before the race/run, develop a plan for how you’re going to approach the course. Think about where you’ll take water breaks, how you’ll handle hills, and what pace you’ll aim for. Having a plan will help you stay focused and avoid making poor decisions in the heat of the moment.
  2. Prepare your gear: Make sure you have all the gear you’ll need on the day of the event, from your shoes and clothes to your water bottle and energy gels. Test everything out in advance to make sure it’s all comfortable and works properly.
  3. Get plenty of sleep: The night before a race/run is not the time to stay up late partying or stressing out about the race/run. Make sure you get plenty of sleep so you’re well-rested and alert on the day of the event.
  4. Visualize success (again): Just like in training, positive visualization can be a powerful tool on the day of the event. Visualize yourself crossing the finish line strong and with a smile on your face. Imagine the feeling of accomplishment and pride that will come with completing the race/run.
  5. Stay positive: No matter what happens during the race/run, stay positive and focus on your goals. If you encounter setbacks, such as a cramp or a setback in your pace, don’t dwell on them. Instead, focus on what you can control and keep pushing forward.


So, what separates endurance runners who quit from those who never do? It’s a combination of physical and mental factors, including:

  • Proper physical training
  • Mental toughness and resilience
  • Effective preparation and planning

If you’re an endurance runner who’s struggled with quitting in the past, don’t give up hope. By incorporating some of the strategies outlined in this article into your training and preparation, you can build the mental and physical resilience you need to keep pushing forward.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.