Every runner knows that moment. You’re cruising along, feeling good, when suddenly—bam—you hit “the wall.” Your legs feel heavy, your mind starts to doubt, and finishing the race seems impossibly far away. This is where mental toughness makes the difference between slowing down and pushing through.
The wall isn’t just physical—it’s mental. Learning how to handle it is a critical skill that can transform your running experience. The good news? You can train your mind to break through the wall before it breaks you.
Why We Hit the Wall
Hitting the wall typically happens when your glycogen stores are depleted, forcing your body to rely on fat for energy—a slower process that leaves you feeling drained. But while the physical cause is real, your brain also plays a big role. When it senses fatigue, it sends signals urging you to stop. This is where mindset comes in.
If you can train your mind to recognize fatigue without succumbing to it, you’ll be able to keep going when things get tough.
Three Mental Strategies to Break Through the Wall
1. Chunking the Distance
When you’re deep into a long run or race, the remaining miles can feel overwhelming. Instead of focusing on how far you still have to go, break it into smaller chunks:
- Focus on getting to the next mile marker or aid station.
- Tell yourself, “Just run for five more minutes.” Once you’re there, repeat.
By focusing on short-term goals, you reduce overwhelm and stay in the present moment.
2. Positive Self-Talk
Your mind is listening to what you tell it. When negative thoughts creep in—“I can’t do this,” or “I’m too tired”—counter them with positive, empowering statements:
- “I’m strong.”
- “I’ve trained for this.”
- “One step at a time.”
Repeating a mantra can help reframe negative thinking and keep you moving forward.
3. Recall Past Successes
When you’re struggling, remind yourself of a time when you overcame something difficult. Maybe it was a hard workout you completed or a race you finished strong. Thinking about past wins reinforces your belief that you can push through this moment, too.
Your Mental Breakthrough Plan
The next time you’re on a long run or interval session, practice these strategies:
- Chunk the run: Break it into manageable segments.
- Use positive self-talk: When you feel tired, replace negative thoughts with empowering ones.
- Recall past wins: Remind yourself of previous runs where you pushed through tough moments.
By training your mind in practice, you’ll be better prepared when the wall comes during your next race.
Your Next Step
During your next long run, practice one or more of these strategies and notice how they impact your mindset. The more familiar you are with them, the easier they’ll be to apply when race day comes.
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Nicholas is a Senior High-Performance Coach and PhD Candidate. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying performance psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
