Over 30’s Running

middle age running tips

Negative Nancy to Positive Polly (Mindset)

Running long distance is more than just having a physically-able body. In fact, without having a strong, positive mindset during and before the run, it can be the most strenuous, difficult task you ever set out to achieve. Oftentimes, it can be the people who either stop in the middle of a race, or don’t even attempt the race who have a weak mindset (just to clarify: this isn’t always the case). As a result, I have formulated a list of different ways you can have a positive mindset when running a race; whether it be for a marathon, half marathon, or even triathlon (or training for a race). Let’s find out, shall we?

Surround yourself with positive people

When you surround yourself with positive people, you’re likely to have their positivity brush off on to you. It’s inevitable, which is a good thing. Think of all the people who are negative, and try your best to remove them from your life (sometimes, in certain circumstances, that’s not possible). Instead, find groups who share similar interests with you, and are always happy and outgoing. Even if you’re a little timid and shy, it can help you break out of your shell to surround yourself with positive, like-minded people. A great way of doing this is to join sports, or even go on Meetup and see if there are any long-distance running groups around your area. This is a great way for over 30’s to make life-long friends who have similar interests as their own.

Remind yourself that you can do it

Every morning and night, months before the race even begins: you need to reassure yourself that you can do it, and you’re not going to fail. A positive mindset is fundamental when running a long-distance race. Even if you don’t feel you can do it, saying “I can do it” out loud can help you build your confidence, and eventually, you will genuinely believe you can do it. Don’t be alarmed if you don’t think you can initially run the race – most people begin with this mentality, because let’s face it, these races are one heck of a long distance, and can feel unattainable at times, even for the best of runners. It may be a good idea to begin with a 5km race, and then build your way up to a full marathon.

Eat healthily

Having a healthy diet equates to a healthy mindset. Put the junk food away, and start eating healthier, more natural foods. Although it may not seem like eating more healthy foods will impact your mentality at the time, I can assure you that you will feel better after just one or two days of eating less junk. I’m not saying you shouldn’t treat yourself to a chocolate bar now and then (or even I’d go crazy) but make sure you keep it as “now and then,” not on a regular basis. Remember: having a positive mindset when you’re over 30 can be more challenging than it was when you were younger.

Think of things you appreciate in life

Think of all the people in your life you appreciate. Then think of all the things in life you appreciate. Fortunately for you, you are more fortunate than a lot of people in developing (third world) countries. The fact you’re able to pay to run long distance, and even read this article on a device should put things into perspective of how good you have it. I understand it’s probably bad to compare happiness, particularly of those in not-so-fortunate places, but the fact is, it can make us feel good if we know we genuinely have a good life; running just makes it that much better!

Stay focused on what you want to achieve

Whether you want to achieve simply finishing a race or making a certain time, it’s important that you stay focused on your goals, and not so much on other things (with exceptions of family and friends). Treat yourself with a good movie or a nice bottle of wine every now and then, but don’t forget about what you want to achieve from your race, and do whatever it takes to ensure you can achieve it. In the months before running the long-distance event, it’s crucial to work hard to be able to physically run the race, as well as mentally.

Set realistic goals

Instead of wishing you could be as good as Joan Benoit or Frank Shorter, start wishing you were as good as your middle age self can personally be. There’s nothing worse than setting an unrealistic goal and not even getting close to achieving it. All you’re going to get is an overwhelming sense of disappointment and dissatisfaction to what should have been a really positive experience. You’re over 30 now—things don’t come as easily as they used to, unfortunately. It’s best to set a goal you think you can truly achieve, and not something that is beyond even your capabilities.


As mentioned earlier: having a positive mindset is essential for every long-distance runner. It can help you stay motivated, and overall help you run long-distance. By following these points, you are guaranteed to go from Negative Nancy to Positive Polly.

Author Bio:

Curt Davies is a marathon enthusiast and has built his own website located at www.marathondriven.com. It’s stacked with information and other goodies regarding marathon running and training for those over the age of 30. Visit his site to find out more about Curt and what he writes about.

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