UTFS-Workshop

It is clear that in trail running, it is not only the physical component that is crucial. Mental strength plays an equally important role, although it is often underestimated. Every trail runner has likely faced setbacks in their running career and had to learn how to overcome their inner hurdles. It is no coincidence that (ultra) trail running is said to be largely a mental challenge. This statement holds much truth, as confirmed by psychologist and aspiring sports scientist Raphael Rakut during the workshop "Mental Training in Trail Running." The workshop was held for the first time in collaboration between LOWA, the LOWA Ultratrail Fränkische Schweiz, and the Sportpraxis Erlangen, under the category "UTFS Knowledge."

The Growing Importance of the Mental Component in Trail Running
Twenty participants of all ages and performance levels responded to the invitation from LOWA and the organisers of the LOWA Ultratrail Fränkische Schweiz. In the rooms of the Sportpraxis Erlangen, the participants listened to Rakut's explanations. While he does not specify exactly how much the psyche contributes to performance, he acknowledges that mental strength can indeed enhance physical performance, as supported by various studies. The good news is that anyone can improve their mental skills. Mental training is the key.
"Mental training was originally defined very narrowly. Nowadays, the understanding of what mental training entails has significantly broadened. It now includes techniques for activating oneself before a run, pre-race routines, self-talk during the race, and managing various emotions," Rakut explains. The goal, according to Rakut, is to optimise one's performance and achieve a few more percent physical output through mental strategies.

Limits and Synergies of Mental Strength
It sounds tempting: being able to better harness one's potential without having to train more physically. However, the field of sports psychology, which includes mental strength, also has its limitations. It cannot work miracles on its own. Those lacking the physical prerequisites (such as sufficient strength and endurance) for an ultratrail marathon will not make it to the finish line unscathed relying on mental strength alone.
Physical fitness and mental strength can complement and enhance each other. However, even with psychological techniques, personal endurance cannot be infinitely increased. "Ignoring the body's signals continuously poses a risk of collapse and potentially serious physical damage," warns Rakut, who is himself a successful trail runner.
Finally, what Rakut calls the "firefighter mentality" is misplaced: the belief that a few tricks can quickly elevate one to the next athletic level or solve a problem before an important race. "As the term training suggests, it is a long-term process," Rakut adds.

The Right Path to the Goal
When it comes to achieving goals, the sports psychologist offers the following advice: "Visualise your personal goals and the path to them," Rakut suggests. This can be done in the form of a kind of hiking map. "This way, I can see where I want to go and won't lose sight of my goal even when faced with challenges or setbacks." Visualisations also help define intermediate goals, making things more tangible and binding. Additionally, it allows for the anticipation of possible obstacles and the development of preventive reactions or alternative scenarios.
Besides the correct path to the goal, other factors play an important role, such as self-efficacy and self-confidence through self-talk regulation. These are all mental strategies that are particularly significant for individual athletes like (trail) runners. During longer and solitary races, the inner voice eventually starts to speak. This silent dialogue is unavoidable and is not a problem per se. What matters is how it unfolds. Constructive or destructive? "Be aware of how you want to talk to yourself beforehand. Is what you are telling yourself helpful? Or should you change it to support yourself positively and manage negative thoughts?" Rakut advises the participants at the end of the workshop.

*The news is based on the original text by Andi Regler, a freelance journalist and active workshop participant.