Sprinting and Distance Running Demand Distinct Mental Traits
- Leon Heidkamp
- Sports
“My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win. Channel your energy. Focus.”
Evolutionarily, humans are built for walking and running. This movement is so deeply ingrained that it often occurs reflexively, without active thought. The basic rhythmic patterns of locomotion are generated by neural circuits in the spinal cord [1], while higher brain regions like the motor cortex refine and adapt these movements for goal-directed behavior.
Long Distance Running Requires Mental Endurance.
Our bipedal locomotion allows for efficient long-distance movement, enabling feats like ultramarathons covering distances of 100 km or more [2]. A key factor why Laura Philipp became the women’s ironman champion of 2024 was identified by her coach as her ability to combat mental fatigue and hold good running posture during the final marathon stretch of her 8+ hour race [3]. Studies have shown that mental fatigue is a major limiting factor in endurance sports [4, 5]. Specifically, the authors state that maintaining speed in a race or stopping for a break is merely a mental decision. It likely occurs because mentally fatigued athletes perceive the effort as greater and feel they reach their physical limits earlier [6]. While physical training is essential to extend the body’s physical limits, the mentioned research highlights the importance of mental preparation and fatigue management to push athletes close to their true physical limits on race day [7].
Mental Acuity and Focus Can Promote Sprinting Performance.
In sprinting, where fractions of a second determine the outcome, even the smallest improvements can have a profound effect on the performance, as seen in an analysis of Usain Bolt’s world record run [8]. About his way to success Bolt said “You can be really fit but if you’re not mentally prepared for the challenge ahead, at times, you will fail” [9]. Sprinting offers numerous opportunities to enhance performance with brain training.
For example, developing a pre-race routine is a powerful tool to enhance selective focus before and during the start, when sprinters must block out distractions like crowd noise and concentrate on the starting gun. Research has shown that the attentional focus on external cues such as the track in front or the finish line (instead of internal mechanics) has been shown to significantly enhance sprint performance [10, 11, 12].
The reaction time at the start is also crucial [13], but it’s not only about quickness: Timing and avoiding false starts is equally important. Being too nervous can lead to premature starts, while being too relaxed may result in a delayed start reaction [14]. Achieving the right mental state before the race, where the body is relaxed, but the mind is fully focused, ensures that every movement is executed with optimal precision.
When considering hurdle sprinting, the stakes can be considered even higher for every single step. Its precise length and timing determine the clearance of the next hurdle and therefore the success of the entire race (as these videos show [15, 16]). Accordingly, a more consistent and less variable stride pattern is associated with higher performance in hurdles [17]. Hurdle training must involve optimizing the nervous system for this stride pattern to maximize velocity over the hurdles.
To summarize, in both long-distance and sprinting events, the brain plays a crucial role. Refining mental strategies with our neuro11 brain training can lead to significant performance gains, both in combating fatigue in endurance events and achieving optimal motor control under pressure in sprints.
Our advice: Before your next training race you can check your inner state:
Do you tend to be too tense and stressed or are you maybe too relaxed? You can counter these natural reactions by focusing on your breathing to calm down or stomping your feet on the ground to “activate” yourself.
Implementing a pre-race routine in training can further help you to focus on what matters most in the moments before the start.
#trainyourbrain
If this article sparked your interest and you would like to know more about this or other topics, please do not hesitate to contact us via info@neuro11.de. We look forward to hearing from you.
References
[1] Wikipedia article “Central Pattern Generator”: Link
[2] Video on human endurance: Link
[3] Interview of Laura Philipp: Link
[4] PloS one article: Link
[5] Medicine and Science in Sports and Exercise article: Link
[6] Video on mentality in endurance sports: Link
[7] MIT press article: Link
[8] Video analysis of Usain Bolt: Link
[9] CNBC Make It article: Link
[10] Springer conference paper: Link
[11] International Journal of Environmental Research and Public Health article: Link
[12] Research Quarterly for Exercise and Sport article: Link
[13] The Journal of Strength and Conditioning Research article: Link
[14] eNeuro article: Link
[15] Video failed hurdle clearance: Link
[16] Video failed hurdle clearance: Link
[17] Motor Control article: Link
