“Mental will is a muscle that needs exercise, just like muscles of the body.”
– Lynn Jennings (nine-time winner of the U.S. National Cross Country Championship)
We all seem to understand the competitive advantages of being “mentally tough.” And while this is true of all sports, distance running ranks up there with the most demanding on the psyche. But what exactly is “mental toughness” and can it be measured?
John Hall, a doctoral student at Staffordshire University in the U.K., set out to examine mental toughness in ultramarathoners. Hall measured three components: confidence, control, and constancy.
He also measured a few other performance markers such as hardiness, effort, and use of mental skills. He gave questionnaires to ultrarunners (n=706) before six different races and then correlated responses with finishing times. In short, Hall found that mental toughness accounted for 14% of the variance in finishing times. (In an ultra, this can translate to hours differences in times.) Even in a 5000m cross-country race, this could account for 2-3 minutes — a huge effect. I’m not inclined to get hung up on “14%” being some magical number. Rather, Hall’s study helps us tangibly see something that is usually difficult to quantify.
What factors in mental toughness appear to be most important?
Both Hall’s study and my experience working with distance runners identify three key factors:
1. High self-confidence.
2. Constancy of thought. This relates to having high levels of concentration, determination, acceptance of responsibility, and stability of attitudes.
3. Specific mental skills such as the ability to focus and refocus, relax, and manage stress.
The idea that one can simply will oneself through a race is tempting, but ultimately untrue for most. (Perhaps Steve Prefontaine was an exception.) But most elite athletes, including Anne Lundblad — former USATF Ultrarunner of the Year — whom I interview here, spend a great deal of time training the mind. As Lundblad explains, self-confidence that is difficult to shake even under high pressure is gained through specific forms of mental training. She uses self-affirmation and refocusing strategies to stabilize her thoughts and attitudes. It’s not that Lundblad doesn’t lose confidence or feel pain — she does, of course. But she quickly regains control, constancy, confidence, and focus. In addition to viewing the interview with Anne, it might be helpful to revisit an earlier post of mine, which focuses on developing persistence and grit through deliberate practice.
In any case, it’s nice to see Hall’s research and his attempt to quantify the advantage of mental toughness. Through all this, remember that mental toughness is less a trait than a way of behaving. And that changing one’s habitual way of behaving or thinking (to become more mentally tough) takes time — and is ultimately rewarded in enjoyment and results.