How to Push Through a Tough Workout, According to 3 Ultramarathoners

They make it look so easy, don’t they? Endurance athletes such as ultramarathoners (runners tackling anything 50 km, aka 31 miles, and above) seem to sail smoothly beyond limitations of flesh and bone but really, they’re just people who love the challenge of tough competition and pursuing an ever-elusive personal best. I caught up with three ultramarathoners to ask what their secrets are for keeping going, even when every fiber of your being is whispering uncle. Mindset, perspective and family are the secret sauce, I discovered—here’s exactly what I mean by that.

Eszter Csillag, a global competitive endurance trail runner, says she works with a mind coach to make sure she takes care of her mental health as much as her physical health so that both are strong come race day. “We use training to prepare for the races, she says. “It is good to have a sounding body to whom I can tell all that I have in mind running-wise.”

What does this effort—whether it’s your off-track weightlifting or mile 34 of a 50-mile race—exist in your larger plan? Remembering the big picture helps ultramarathoners push past present discomfort toward a greater good. It sounds obvious, but there’s as much pre-planning and strategy in any ultramarathon as there are sweaty hours of running. Sylvia Nordskar, a Norwegian trail runner and Hoka spokesperson, says “I always try to stay focused on the important things, which is what matters in terms of the goal and what I can control in the moment. During tough workouts, it would be to focus on the objective of the workout like pace, technique, fueling and recovery. At races, I usually have already made a plan on how I want to run the course and therefore I try to focus on that strategy.”

Csillag agrees: “It's a long run. It's not one step. I might fail at one step but if I want and I am ready to put the work in and I am persistent, I won't fail in the long run. One workout does not do miracles, many do. One race won't say everything about you, many will do,” she explains.

The elite athletes I spoke to had an elegant sleight-of-mind when describing exercise crucibles: Rather than recalling and focusing on pain, exhaustion or injury, they pivoted their attention toward their good fortune at being able to compete at all. Nordskar said, “A positive mindset also helps me a lot during tough times. In addition to being solution-oriented and reminding me of the privilege to do what I love, running in the mountains for many hours!” When Swiss orienteering medalist and trail runner Judith Wyder finds herself in a tough race or difficult workout, she makes it go easier through appreciation. “My first step is to prioritize the gratitude of being able to do such training,” she says.

Being sure to have your fuel flowing freely—perhaps we’re talking on-the-road gels for ultramarathoners, or hydration-supplemented water for weekend warriors—is key for every exerciser. If you’re stuck in a tough workout and are finding it difficult to push through, make sure you’re getting the caloric intake and balanced nutrition that’s optimized for you. And keep those post-workout treats in mind, if you’re flagging mid-workout. That includes allowing your body to enjoy a few little bribes if you just. Keep. Going.

Wyder supplements her workouts to provide the 80 to 120 calories she burns an hour. Then afterward, “My Mnstry shake is perfect for after training,” she says. “I also really enjoy my homemade banana bread with peanut butter or crackers after a hard workout. But it can also be a Redbull, Coke, crisps or ice cream, depending on the occasion.”

Every endurance athlete we spoke with mentioned how emotionally and mentally supported they felt by their family, and how recharged spending time with their children made them feel. After bad or difficult training sessions, Wyder says “I prefer to enjoy an afternoon with my kids. This puts my training sessions back into perspective and, above all, gives me the distance to have confidence in the process again.”