Break Through Mental Barriers to Make Longer Efforts Easier

AFTER TWO DISAPPOINTING races-in the 5,000 and 10,000 meters-at last year's U.S.Olympic Track and Field Trials, pro runner Erika Kemp had to take a step back in order to move forward with the rest of her season.

- EMILIA BENTON

She took a week and a half off from running, and her coach, Mark Carroll, issued a challenge that he hoped would reignite Kemp's spark for competing-a jump up in distance to 20K for her next race.

With a refreshed mindset, Kemp not only took the top honors in the USATF 20K Championships in New Haven, Connecticut, but also placed second at the 25K championships the following month, which was the longest distance she'd ever run or raced. “It was nice because whenever you do a new event, there's just nothing else to compare it to without a previous benchmark, Kemp says. Another bonus: It's an automatic personal best.

Whether you're eyeing your first 5K, upping your training volume, or making the jump from marathons to ultras, getting over the mental hurdles of attempting something that's longer and more physically demanding is just as important as improving your fitness.

Here's how you can anticipate and overcome those barriers, with the help of top runners and coaches who've taken the leap to new distances.

Practice proper pacing, visualize the unknown

While she may have found her sweet spot in racing longer distances, Kemp says she has to mentally break those longer efforts into chunks based on how she typically feels over 2 miles, 5K, or 10K.

Dakotah Lindwurm, 26, a professional runner with Minnesota Distance Elite who also coaches recreational runners, shares that sentiment. Longer-than-normal runs shouldn't hurt if you're pacing yourself properly, she says.

EVERYBODY'S BEEN EXTREMELY TIRED WHEN THEY'RE RUNNING, WHETHER THEY'RE A BRAND NEW RUNNER OR NOT.