Unlocking Strength Through Running: Physical and Mental Gains Beyond the Miles

Running is both a physical and a psychological activity, so it makes sense that it builds both our physical and especially our mental strength. But how? In tandem with the launch of the Run for Valencia with New Balance Challenge, we explore this theme.

Running is about far more than just fitness. While we know the physical benefits of running – stronger muscles, improved cardiovascular health, better endurance – there’s also a unique mental resilience that runners build along the way.

For many, running is as much a mental workout as it is physical. This combination of body and mind strength is what makes running transformative, equipping athletes with tools they can apply in all areas of life. Whether you’re a seasoned runner or just starting, every mile contributes to building both your physical and your mental strength.

To celebrate the resilience and determination that running cultivates, New Balance Iberia is inviting Strava athletes to the Run for Valencia Challenge. From November 22 to December 19, runners, walkers, and hikers can log 42.2 km / 26.2 miles (a marathon distance) over four weeks. Completing the challenge earns you a special New Balance badge on Strava and a chance for 10% off New Balance gear*. It’s a perfect opportunity to test your mental and physical strength over a manageable distance, no matter your pace.

The Power of Mental Resilience in Running

Running isn’t just about having strong legs and lungs; it’s also about building mental resilience. Every runner has days when the last thing they want to do is lace up their shoes and head outside, but seasoned runners know that pushing through these moments is what makes them stronger.

Think about it: Have you ever gone out for a run despite less-than-ideal circumstances? Maybe you were tired from a long day, or the weather was dreary, or perhaps you just weren’t feeling it. What got you out the door was your mental strength – the ability to overcome reluctance, shake off excuses, and commit to your goals.

This mental resilience is just as valuable as physical stamina, if not more so. The ability to push past discomfort, manage self-doubt, and continue moving forward is what enables runners to tackle new distances, increase their speed, and face the challenges of training and racing. In fact, many of the world’s top runners credit their success not just to physical talent but to their mental toughness – that intangible quality that allows them to keep going when their bodies and minds are screaming to stop.

Mental Strength for Runners 101

Mental strength isn’t something we’re born with – it’s a skill that can be developed and improved. For runners, mental resilience means knowing how to stay focused, calm, and positive even when things get tough.

Here are five essential components of mental strength that runners cultivate over time:

1. Focus – Setting clear goals and breaking down the steps to reach them.

2. Anxiety Management – Staying calm under pressure by using tools like positive self-talk or visualization

3. Intensity – Learning how to control mental energy with mantras, visualization, or other techniques that boost motivation

4. Mental Toughness – Staying positive even through setbacks and maintaining the determination to perform at your peak

5. Confidence – Building self-belief through small victories and consistent effort
   

Runners use these skills not only in training and races but also in life. Learning to manage stress, stay focused, and push through challenges are valuable qualities that can help in everything from work projects to personal goals. Running is often a mirror for life, and mental strength cultivated on the track or trail easily transfers to other areas.

How Do You Develop Mental Strength? 

Just as you can build stronger muscles through physical training, you can develop mental strength through consistent mental “workouts.” Here are a few strategies to boost your mental resilience as a runner: 

Run When You Don’t Feel Like It

It’s easy to head out when you’re motivated and conditions are perfect. The real mental workout, however, comes on days when you’re tired, busy, or just not in the mood. By choosing to run during these challenging moments, you build mental toughness. Running at times when your body and mind are resistant teaches you to rely on your discipline rather than on fleeting motivation.

Embrace Positive Self-Talk

The way you speak to yourself can significantly impact your mental resilience. Negative thoughts like “I can’t do this” or “I’m too tired” can drain your energy and sap your motivation. Practice turning these thoughts around by using positive self-talk. Replace “I can’t” with “I’ll give it my best” and “I’m too tired” with “One step at a time.” Positive self-talk isn’t just a feel-good technique; it actually helps reinforce resilience and focus.

Shift Your Focus Outward

When the going gets tough, sometimes the best strategy is to take the focus off yourself. Pay attention to your surroundings, tune into the rhythm of your feet on the pavement, or listen to music or a podcast. Shifting your attention away from internal discomfort can make a challenging run feel easier. Many runners keep playlists or podcasts specifically for difficult training days, using them as mental fuel to keep moving forward.

🔗 Join the New Balance Run Club on Strava

Real-Life Benefits of Mental Toughness

The mental resilience that runners develop doesn’t just help on the track – it spills over into daily life. By learning to manage stress, push through discomfort, and maintain focus, runners become better equipped to handle all kinds of challenges, from work pressures to personal setbacks. Here are just a few ways that mental toughness gained through running can benefit you:

Calm Under Pressure

Runners learn to manage pre-race nerves and anxiety. This skill is equally useful in high-stakes situations outside of running, like job interviews or presentations

Finishing Strong

The ability to finish a hard workout or race with all you’ve got helps build confidence and a sense of achievement, making it easier to tackle other big goals

Embracing Rest

Resilience includes knowing when to slow down. Taking rest days and recovering well helps runners avoid burnout – a lesson that’s applicable to all areas of life

Showing Up Consistently

Even on hard days, mentally tough runners trust themselves to show up, no matter what. This habit of reliability strengthens their commitment and self-discipline

Believing in Your Abilities

Running teaches you to set goals, work hard, and believe in what you can achieve – a powerful mindset for any challenge

Take On the Challenge and Build Your Strength

Ready to take your physical and mental strength to the next level? Join New Balance Iberia’s Run for Valencia Challenge and complete 42.2 km / 26.2 miles over four weeks. Whether you run, hike, or walk, this challenge gives you the chance to celebrate your resilience and see just how much stronger you can become – both inside and out. 

From stronger muscles to a sharper mind, running offers benefits that go far beyond fitness. It’s a journey that transforms not only your body but also your approach to life. Embrace the process and see how running can make you stronger in every sense of the word.

🔗 Join the Challenge

To celebrate the resilience running brings, New Balance Iberia is challenging Strava athletes to run, hike, walk 42.2 km / 26.2 miles in four weeks in its Run for Valencia with New Balance challenge, which runs from November 22 to December 19. Complete the challenge to receive a New Balance badge and a chance to win 10% off New Balance gear. *

Given the recent news about the flooding in Valencia and the connection with the Run for Valencia challenge by New Balance, anyone who wishes to support those affected by the floods can find out how to do so here.

* This discount is only available to residents in Portugal and Spain.