Most runners focus on physical training—hitting the right mileage, nailing their workouts, dialing in their nutrition. But what if I told you there are powerful psychological effects at play in your training and racing that most people (and even most coaches) aren’t tapping into?
Understanding how your mind works can help you push through mental barriers, build confidence, and maximize your performance. Here are nine lesser-known psychological phenomena that can take your running to the next level.
1. The Hawthorne Effect: You Run Better When You’re Being Watched
Ever notice how you run a little faster when someone is watching? That’s the Hawthorne Effect in action. When we know we’re being observed—whether it’s by a coach, training partner, or even just sharing workouts on Strava—we tend to perform better.
Leaning into this can be a game-changer. Join a group run, commit to a race, or simply track your progress somewhere public to keep yourself accountable.
2. The Zeigarnik Effect: Your Brain Hates Unfinished Business
The Zeigarnik Effect explains why we remember unfinished tasks better than completed ones. In running, this can help you stay motivated by viewing your training as an ongoing process rather than a series of one-off workouts.
Instead of checking off a training run and forgetting about it, reflect on what you’re building toward. Keep a training log or set up progress markers so your brain stays engaged in the bigger picture.
3. Social Facilitation Theory: Group Runs Have a Real Performance Edge
You might already know that running with others can help you push harder, but social facilitation explains why. We perform better on familiar tasks when we have an audience. However, when we’re trying something new—like testing a different pacing strategy or working on form—we may struggle under pressure.
Use this to your advantage. Practice new techniques in solo sessions before testing them in a group or race setting. Then, when you need that extra push, surround yourself with others.
4. The Endowment Effect: Letting Go of What Isn’t Working
The endowment effect causes us to overvalue things simply because they’re “ours.” In running, this could mean sticking with a training plan, routine, or pacing strategy just because it feels familiar—even when it’s not helping.
If something isn’t working, be open to change. Sometimes the best progress comes from letting go of outdated habits and embracing new methods.
5. Self-Determination Theory: The Key to Long-Term Motivation
According to self-determination theory, motivation thrives when three elements are present: autonomy (having control over your choices), competence (feeling capable in your abilities), and relatedness (feeling connected to others).
If you’ve ever struggled with motivation, check in with these three factors. Do you have control over your training choices? Are you setting achievable goals that build confidence? Are you connected with a running community? Addressing these areas can keep you invested for the long haul.
6. The Sunk Cost Fallacy: Don’t Let the Past Dictate Your Future
The sunk cost fallacy makes people stick with something just because they’ve already invested time or energy into it. Runners often fall into this trap—holding onto unrealistic race goals, sticking with a rigid training plan despite injury, or refusing to adjust expectations based on life circumstances.
Recognizing this bias allows you to make better decisions. Training should be about progress, not clinging to past investments. Be willing to pivot when necessary.
7. Attentional Narrowing: Avoid Tunnel Vision on Race Day
When we’re under stress, we tend to focus too much on one thing and block out other important cues. In running, this could mean obsessing over pace while ignoring signs of dehydration, poor form, or energy dips.
The solution? Train yourself to maintain awareness. Incorporate mindfulness techniques in training—practice scanning your body, checking in with effort levels, and staying adaptable instead of fixating on a single number or goal.
8. Temporal Discounting: Short-Term Temptations Can Undermine Long-Term Goals
We tend to value immediate rewards more than future ones. In running, this could look like skipping a rest day to squeeze in another run, pushing too hard when you should be going easy, or avoiding strength training because it doesn’t offer instant gratification.
Remind yourself that smart training is about the big picture. Shortcuts might feel good now, but they often lead to setbacks later. If long-term progress is your goal, discipline needs to win over momentary desires.
9. Counterfactual Thinking: Stop the “What If” Spiral
After a race, have you ever thought, If only I had started slower, I could have finished stronger? That’s counterfactual thinking—the tendency to imagine alternate realities where things went better.
This can be useful if it leads to constructive changes, but it can also be a mental trap. Instead of fixating on what you could have done, shift your focus to what you learned and how you’ll use that knowledge in your next race.
Put These Mental Strategies to Work
Training your body is only part of the equation. Understanding how your brain works—and using that knowledge intentionally—can unlock new levels of performance.
If you’re looking for coaching that goes beyond the usual mileage and workouts, let’s work together. I help runners train smarter, not just harder, by integrating both physical and psychological strategies. Reach out, and let’s get to work.