In this article, elite runner Jacob Simonsen puts into words what many runners know but rarely talk about: what happens mentally when the body wants to stop and what it takes to keep going? Jacob is, among other things, the Danish record holder in marathon and half marathon.
Running is more than just physical
When people ask me what is most important in marathon running, they often expect me to talk about VO2-max, mileage, or physiology. And of course, it matters. But the further I've come in the sport, and the more marathons I've run, the more convinced I've become that the mental aspect is just as crucial as the physical. The physical gives you the capacity, but the mental aspects determine if you can run to your full potential. For me, the mental in elite running isn't about being fearless or constantly motivated. It's more about navigating pressure, doubt, fatigue, and expectations.
One of the most important things I've learned is the ability to focus on what I can control. During a marathon, there are a thousand things that can go wrong, and just as many thoughts running through your head. The body hurts, the weather changes, and the pace suddenly feels too hard. If you start thinking too far ahead or analyzing the whole situation mid-race, it can quickly become mentally overwhelming.
That's why I often try to make it very concrete: the next water station, the next kilometer, keeping the rhythm, following the group. The mental work becomes almost practical in that way. Instead of thinking about the whole race, I think about my next milestone.
Mental strength is also about saying no
At the same time, I also experience that running can be the opposite of control. Many of my best runs are those where thoughts are allowed to flow freely. Where I'm not thinking about studies, work, or plans. Running has been a free space for me for many years. A place where the mind can find peace. I actually think it's important to talk more about that. Elite sports are often portrayed as something extremely intense all the time, but mental strength is also about recovery. About being able to disconnect. If you're constantly mentally "on," you'll burn out sooner or later.
I've also learned that elite sports require compromises. I've tried to combine life as an elite runner with medical studies and family life, and it honestly means you never feel like you're doing everything perfectly. There will always be something you can't fully prioritize. It can be mentally tough because you constantly feel what you're missing out on. But I believe a big part of the mental work is accepting just that. Understanding that you can't be 100 percent present everywhere at once. Being able to prioritize and plan becomes an important factor here.
For me, it has meant that I've had to be very conscious of how I use my time and energy. When you combine elite sports with studies and family life, everyday life doesn't work without structure. Training, recovery, study, and social relationships must always be balanced, and some periods require prioritizing one thing over another. It's not always easy because you often feel like you should be able to do more. But I've gradually learned that you can't perform well anywhere if you're constantly trying to do everything perfectly at once. Sometimes mental strength is also about accepting your limitations and daring to choose something over another.
All (elite) runners doubt – so do I
One of the hardest things mentally is undoubtedly injuries. When the body doesn't function as expected, doubt quickly arises. Not just about form, but about the whole process. I've experienced periods where uncertainty filled more than the injury itself. For me, it helps to create clarity. To have a plan. To focus on the next step instead of everything feared further ahead. Otherwise, thoughts can quickly run away with you.
I generally think many misunderstand mental strength in elite sports. It's not about never being tired or uncertain. All elite athletes doubt. All have periods without surplus. But perseverance and small steps can help you get through them.
In that way, running is very much like the rest of life. You don't get control over everything. But you can work on your approach to it.
For me, the mental in elite running is therefore not one special trait. It's the sum of many small things: discipline, patience, flexibility, and the ability to hold on to something over a long time. Even when it gets tough.
Ready for your next big race?
Are you preparing for your next big race, you can find here to help you on your way. If you want to update your gear instead, you can take a closer look at our , and , which help you all the way to the finish line.
