There is time for easy running and there is time to put the pedal to the metal (…for a medal). With that push can come pain, panic, and overwhelm.

Sometimes pain and panic are signs that you need to slow down and/or seek medical help, but during a healthy race it’s just your body screaming out for less discomfort and more Netflix.

When it’s the latter you need to distract or quiet yourself. These 5 calming tactics will unwrap your mind from the ever looming “I can’t handle this” and propel you to the finish line.

5 Calming Tactics for Tough Runs

1. Ground yourself

My thoughts can get so far away from me that I’m no longer present in the race, but somewhere else. When that happens, I ground myself with the 5 to 1 counting technique.

I look around and visually explore 5 things I can see. It might be pine trees, sandy pea gravel, or the t-shirt running in front of me.

I observe 4 things I can touch. What do my feet in my shoes feel like? What does the ground feel like underneath that? The wind? My clothes?

I discover 3 things I hear, 2 things I smell, and 1 thing I taste.

And with those 5, I’m back at the race.

2. Distract yourself

Instead of running to the finish line, run to the next tree, the next turn. Instead of thinking of all that’s left to cover, break it up into different legs, matching them to familiar distances in your routine runs.

Don’t focus on what is hurting (like that blister on your foot) and instead focus on what is not hurting. Get away from your feet, legs, and lungs. Think about your arms (focus on their swing), hands, ears, or nose.

3. Change yourself

Our running form falls apart when we start hurting.

Take a moment to shake out your arms and shoulders which might be pulling in, exhale loudly and forcefully, straighten your back and lean forward, try a smile.

Look like a strong runner and your mind will be convinced. Read more in Managing Race Day Stress.

4. Encourage yourself

Before a hard run, pick a mantra or two. Your mantra should remind you of your strength and your plan.

When I ran my first marathon, the course actually ran by my house. My mantra was “Mile 22 may be your home, but it’s not your finish” and suddenly the race was broken down into two portions. I could focus on getting to mile 22 and then to the finish line.

“I eat hills for breakfast”

“My pace. My race.”

5. Remind yourself

Remind yourself why you’re out there and why you trained for it.

You knew the run was going to be hard, but you trusted yourself. You trusted you would show up, push through, and get it done.

So be there. Get it done.

How do you gain control when your race starts falling apart?

How do you calm yourself during a hard training run?