Carry On, Let Go - How to Handle Tough Cross Country Races

Letting Go and Carrying On: How to Handle Tough Cross Country Races

As a high school cross-country runner, you know all too well the feeling of a race not going as planned. Your start is off, your legs feel heavy, and the finish line seems miles away. It’s easy to feel frustrated, but the key is to learn how to mentally let go and still perform your best. Here’s how:

1. Recognize and Refocus

When things aren’t going your way in a race, the first step is to acknowledge what’s happening. Maybe your pace is slower than you’d hoped or you’re feeling more fatigued than usual. Instead of spiraling into frustration, take a deep breath and refocus. Shift your mindset from what’s not going right to what you can control in the moment. Refocusing helps you regain control and get back on track mentally.

2. Break the Race Into Chunks

Don’t let the thought of finishing a tough 5K overwhelm you. Instead, break the course into smaller, manageable sections. Focus on getting through the next 400 meters, hill, or turn. This strategy helps to keep you mentally engaged and gives you a sense of accomplishment with each mini-goal you conquer.

3. Adjust Your Goals Mid-Race

When things aren’t going perfectly, it’s time to let go of your original race goals and create new ones. Maybe you won’t hit a personal best, but you can shift your focus to maintaining good form or catching the runner just ahead of you. By creating new goals on the fly, you give yourself fresh motivation to keep pushing.

4. Focus on Effort, Not Outcome

In cross country, effort matters just as much as the final time or place. On tough race days, forget about the numbers and instead focus on putting in your best effort. Are you pushing as hard as you can? If the answer is yes, then you’re succeeding, regardless of the outcome.

5. Use Positive Self-Talk

When a race feels like it’s slipping away, negative thoughts often creep in—"I’m not fast enough" or "I can’t do this." Combat these with positive affirmations: “I’m strong,” “I’ve got this,” or “I’m capable.” Using positive self-talk can shift your mindset and help you push through tough patches.

6. Finish Strong

Even if the race hasn’t gone as planned, commit to finishing with everything you’ve got. Too many runners mentally quit before their bodies give out. By staying present and pushing until the finish line, you turn a tough race into a learning experience and build resilience for the next one.

Final Thoughts

Tough races happen to every runner. What sets you apart is how you respond when things don’t go as planned. Letting go of frustration, adjusting your focus, and giving your best effort will help you handle these challenges and grow stronger as an athlete.

Remember, the mental toughness you develop in races like these is what shapes your future success. Keep pushing, stay positive, and always finish strong.

A few exercises to put this into action

Mental Performance Exercises: Refocus and Reset Drill

Here are a few mental performance exercises you can do during or after training to help build mental resilience for tough races:

1. Visualization + Refocusing:
Before starting your next run, spend 5 minutes visualizing a race scenario where something goes wrong (a slow start, heavy legs, or getting boxed in). Now, practice refocusing. Imagine yourself recognizing the issue, taking a deep breath, and resetting your mindset. Shift your focus from the problem to something you can control—your breathing, pace, or stride. This drill helps you train the ability to pivot mentally mid-race.

2. "Chunking" Training Runs:
During your next training session, practice breaking your run into chunks. Mentally divide the run into smaller, achievable sections, like focusing on the next 400 meters, hill, or landmark. At each segment, check in with yourself: Are you refocused? Did you hit a mini-goal? Doing this regularly builds mental engagement and teaches you to manage the race one part at a time.

3. Mid-Run Goal Shifting:
During a long run or workout, if you feel fatigue or frustration setting in, shift your goals mid-run. Instead of focusing on overall pace, switch to smaller goals like maintaining form, breathing rhythm, or catching up to a point ahead. Practice this shift regularly, so when a race doesn’t go to plan, you’ll instinctively know how to adjust your mindset and keep pushing forward.

These exercises can help develop mental flexibility and resilience, which are critical for overcoming challenges during races.