Attaining Grit: Mastering Goal Setting and Mental Strength for (Ultra)Marathon Success

Evan Titus
3 days ago
5 min read

As the saying goes, "running is 90% mental, and 10% mental." So why is mental toughness training not as popular as physical training?

Running a marathon or an ultramarathon is more than just a test of physical endurance; it’s a profound mental challenge that demands resilience, commitment, and effective goal setting. The ability to push through both physical and mental barriers in long-distance running is often rooted in what Angela Duckworth describes as "grit" in her acclaimed book "Grit: The Power of Passion and Perseverance." Grasping how to harness this grit, alongside strategic goal-setting, can lead to tremendous success on race day and beyond.

The Essence of Grit

Duckworth defines grit as "passion and perseverance for long-term goals." This concept is vital for athletes, who regularly encounter challenges, whether they are the physical demands of training or the psychological battles of doubt and fatigue.

Consider this study: The University of Pennsylvania found that grit is a stronger predictor of success than talent. This is especially true for runners, where the mental strength required to train regularly can significantly affect race outcomes. For many, running a marathon represents the culmination of hard work, dedication, and an unwavering spirit. It is often the grit that distinguishes those who finish races from those who do not.

“Grit is living life like it’s a marathon, not a sprint.” — Angela Duckworth

This mindset is crucial in the world of endurance running. Both marathons and ultramarathons require physical resilience and a long-term commitment to training.

First, You Need A Goal

Goal setting is a pivotal part of any successful training plan. It offers structure, direction, and a source of motivation. Too many times I've seen people training aimlessly, lost in the repetitiveness of their "training program" due to not having clear goals in mind (see The Art of Impossible for a deeper definition of "Clear Goals"). However, simply setting goals is not enough; they must be thoughtfully crafted.

Creating SMART Goals

Most of us have heard of SMART goals in high school or college, so here's a quick reminder of the SMART model:

Specific: Clearly define what you want to achieve. Instead of saying, "I want to run a marathon," say, "I want to run the New York City Marathon in under 4 hours."
Measurable: Include criteria to track your progress. For instance, "I want to run three 20-mile training runs prior to the marathon."
Achievable: Ensure that your goals are realistic based on your current fitness level. If you are just starting, finishing a marathon in less than three hours may not be feasible.
Relevant: Align your goals with your broader ambitions. If your goal is to boost your overall fitness, training for a marathon is highly relevant.
Time-bound: Set a specific deadline to foster urgency. For example, “I want to complete a half marathon in under 2 hours by October 15.”

By using SMART goals, you bolster accountability and clarity, both of which can significantly enhance your mental endurance during tough training sessions.

Building Mental Fortitude

While goal setting lays the groundwork, mental strength acts as the bedrock of your training. The tough days where you dread your upcoming workout are a certainty for everyone. Build up your capacity for mental toughness by trying the following:

Practice Visualization: Picture yourself finishing the race (or even challenging training run). Feel that rush of accomplishment. Visualization prepares your mind for success and reinforces your determination.
Embrace Discomfort: Endurance running is often grueling. Instead of avoiding discomfort, face it head-on during training through challenging hill runs or speed workouts.

Self imposed micro-adversities, small challenges you place upon yourself to help micro-dose grit into your everyday routine. Things such as cold showers, parking further away from the gym, taking the stairs at work or the airport are all examples of micro-adversities. By facing and overcoming micro-adversities, you gradually build a sense of accomplishment, confidence, reinforcing your ability to tackle larger challenges in the future and fosters a growth mindset - key for developing grit
Cultivate a Positive Mindset: Surround yourself with positive influences. Shift your thoughts from "I can't do this" to "I can improve with effort." Remember that you choose to do this, be grateful for your opportunity do do this because lots of people wish they could.
Seek Accountability: Find a running group, a coach, or a training partner. Sharing your goals creates a support system that lifts you during challenging moments.
Celebrate Small Wins: Recognize and reward your progress, however minor. Completing a tough training run or hitting a weekly mileage goal should be aknowleged, not just thrown away.

Grit in Endurance Sports

Most of you know David Goggins, a former Navy SEAL who accomplished extreme fat loss, became a tough-as-nails SOB, and overcame organ failure to complete ultra-endurance events. His journey underscores the importance of grit. Goggins often shares the mental blocks he faced while training and how he pushed through them, famously stating, “Most of us only tap into 40% of our capabilities. The goal is to unlock the rest.”

You may also be familiar with Scott Jurek, an iconic ultramarathon runner renowned for pushing the limits of human endurance by winning many esteemed races and setting enduring records. My favorite accomplishment of his is his 47-day, 2200-mile FKT (fastest known time) along the Appalachian Trail. Jurek frequently considers the physical and mental hurdles he faced during his intense training and races, remarking, “The only way to truly fail is to stop trying.”

Now, I don't always suggest the negative self-talk Goggins promotes, nor do I encourage pushing your body dozens of miles past the breaking point as both of these men did - as I'm sure we can all agree may have some long term negative effects - but their mentality is something we can all learn from.

Summing It Up

Mastering goal setting and building mental strength are key for anyone aspiring to tackle a marathon or ultramarathon. Duckworth’s lessons in grit serve as a guiding light, helping athletes navigate the physical and emotional journeys involved in their training.

By establishing distinct, meaningful goals and employing strategies to build mental toughness, runners can better prepare for races while also developing resilience that positively impacts every aspect of life.

Close-up of running shoes on a trail with blurred greenery in the background — Inspiring shot of a runner during a marathon training session.

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