Running has always been as much a mental challenge as a physical one for me. Growing up with asthma, I was constantly told that I couldn’t be an athlete (when I was 4 years old I was even told that I should not play soccer or be a runner). But over the years, I’ve learned that what happens in your mind often determines how far you can push your body. Now, as an ultra-marathoner with asthma, I’ve developed mental tricks that have helped me run farther and stronger than I ever imagined. Here are five best mental tricks that have transformed my runs—and they can do the same for you. I highly recommend you watch the YouTube video above for in-depth information along with hearing my first hand stories about how and when I use each mental trick.

Mental Trick #1: Just Start Running

The hardest step is always the first one. There are days when my brain tries to convince me not to run—telling me I’m too tired or that the distance is too long. But I’ve found that if I just start, everything changes.

On tough days, I don’t think about the entire run. I tell myself, “Just put on your shoes and jog to the end of the driveway.” That simple act of starting creates momentum. Once I’m moving, my body takes over, and suddenly what felt impossible seems completely doable.

Mental Trick #2: Break It Down

When I think about running 15 or 20 miles, it can feel overwhelming. But breaking the distance into smaller chunks makes it manageable.

During long runs, I focus on reaching the next tree, the next hill, or the next mile marker. In races, I aim for the next aid station instead of fixating on the finish line. This strategy has helped me stay focused and calm, even during grueling ultra-marathons. Tackling one small goal at a time adds up to big accomplishments.

Mental Trick #3: Multitasking

I’ve turned my runs into some of the most enjoyable parts of my week by making them about more than just running. Audiobooks, podcasts, or music help keep my mind occupied and make the miles fly by. Research even shows that listening to music may act like a natural painkiller especially during marathon runs or longer.

I’ll listen to a motivational podcast on tough days, or I’ll dive into a great audiobook during long training runs. Sometimes, I even use runs as an excuse to catch up on learning something new. The key is to shift your focus away from the physical effort and into something that excites or entertains you.

Mental Trick #4: Embrace the Run-Walk Method

For a long time, I thought walking during a run was a sign of weakness. But that mindset changed when I started using the run-walk method. It didn’t just make running easier—it helped me go farther than ever before.

When I first started running, asthma often forced me to slow down or stop altogether. By incorporating walking intervals, I was able to keep moving while building up my endurance. Even now, I use this method during ultra-marathons to conserve energy and stay strong over long distances. It’s not about how fast you get there—it’s about moving forward, one step at a time.

Just know that even the best ultra runners walk at some point in their races. I mean they are running 100+ miles with thousands of vertical feet. Walking is power, not weakness.

Mental Trick #5: Focus on Your Breath

As someone with asthma, I’ve learned how powerful controlled breathing can be. When a run feels tough, I tune into my breath, making each exhale slow and deliberate. The rhythm helps me stay focused and keeps negative thoughts at bay.

This technique doesn’t just calm my mind—it also helps my body perform better. By controlling my breathing, I maximize oxygen intake and keep my energy steady, even during intense runs. It’s a simple trick, but it’s made a huge difference for me.

Running longer isn’t just about physical training—it’s about mental strength. These five tricks have helped me conquer distances I once thought were impossible, and I know they can help you too. Whether it’s starting small, breaking down your runs, distracting yourself, embracing walking, or focusing on your breath, these strategies will keep you moving forward.

Every run is an opportunity to challenge yourself and grow, both physically and mentally. Take it one step at a time, and you’ll be amazed at what you can accomplish.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.