Survive the Night: How to Stay Motivated Through Ultra Running’s Toughest Hours

Transcript

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Hello again and welcome.

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If this is your first time with us, I definitely appreciate you stopping by and taking a listen.

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You are tuned into the Choose to Endure show, the podcast dedicated to the back of the pack runners, where we share stories, interviews, gear and training tips specific to the tail end heroes of the ultra universe.

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My name is Richard Gleave.

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I've been running ultras now since 2017.

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I have taken on and finished numerous ultra distances, all the way up through 220 miles, and I am unashamedly a member of the back of the pack, just like many of you may be.

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Now, today, we're going to get into a topic that I would say pretty much every ultra runner will face at some point as they go up through the mileage that they're trying to conquer, and that is those long, dark hours of night when exhaustion sets in doubt, creeps in and the trail can feel pretty endless.

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If you've ever been out there at 2 am questioning your sanity and your life choices, you know exactly what I'm talking about.

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But here's the good news is the good news there are ways to stay motivated, to keep moving forwards and maybe even find a little beauty in those challenging hours.

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So in this episode, I'll be sharing a few strategies I came up with for pushing through the darkness, including, of course, as ever, some tips and thoughts from my own experience and the lessons that I've learned over the years.

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Whether you're out for a run, commuting, just taking a breather, whatever it is, let's jump in and talk about how to stay motivated when the night feels endless.

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Discover raw, inspiring stories from runners who've been right where you are.

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This is the Choose to Endure Ultra Running Podcast With your host he's English, not Australian Richard Gleave.

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Okay, strategy number one is all about shifting your perspective.

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I think the first key to staying motivated at night for me is changing how you think about it.

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So, instead of seeing the darkness as an obstacle, try to maybe embrace it as a part of the adventure, and a really unique part of the adventure at that.

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The night is a very special time in ultra running, usually not always, but usually it's quieter, more serene.

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When the rest of the world and the rest of nature goes to sleep, you're still out there.

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It often can feel like an entirely different world compared to the day.

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You've got stars, hopefully as long as it's not chucking it down with rain, as I've been through, but hopefully you've got stars, moonlight and really just the stillness of the surroundings.

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They can create moments of calm and even wonder.

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This isn't just about running anymore.

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It's about experiencing something really rare.

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So when you shift your focus from this is hard to maybe this is special or unique you really open yourself up to noticing the beauty around you.

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The way the stars light up the sky, the sound of your feet crunching on the trail, your feet hitting the pavement Everything sounds different at night, I find, and even the way your breath feels and looks in the cool night air.

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During one race, a hundred mile race I really was not looking forward to the nighttime section.

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I thought it would be the hardest part of the race.

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Once the stars came out and the trail got illuminated by the moon, I didn't even need my headlamp, turned my headlamp off, ran on the trail this was the cowboy trail up in Nebraska actually Was able to run by moonlight, didn't even need a headlight.

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I really felt that was super cool and I sort of felt like I was part of something pretty amazing out there.

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So instead of being focused on quite how tired I was at the time this was, I think, the third night I chose to focus on the beauty around me, and actually it was freezing cold when I was doing this, so I had other things to think about too.

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But from a night perspective the vastness of the sky, the rhythm of my steps on the trail and just the simple fact that I was out there doing something that most people would not even dream of trying I think that mindset shift helped turn a very cold, very tough stretch into pretty much a cherished memory.

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I would say so shift your perspective.

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Strategy number two is probably quite a familiar one, but break the night into smaller chunks.

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It's really easy to feel overwhelmed during the nighttime hours when you're thinking about how many miles or maybe how many hours you have left until sunrise.

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Don't do that math.

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The trick is, I think, to break it into smaller, much more manageable chunks that you can tackle one at a time.

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Over and over.

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This strategy is really about trying to play mind games with yourself.

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So, instead of focusing on the big picture, make sure you focus on those short, immediate, tangible goals and break the night down into segments.

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Maybe I just need to make it to the next aid station, maybe I just need to make it up the next climb or to the next turn in the trail, if it's flat enough, maybe you can concentrate on trying to run or jog for five minutes and then walk for five minutes, and every time you check your watch you're distracting yourself from actually what's going on and breaking things down to small, winnable segments.

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Each one of those victories gives you a sense of progress and a sense of accomplishment and distracts you from the bigger picture, right.

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So if you're setting mini rewards for yourself along the way, that's really going to help.

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Again, these can be simple things a bite of your favorite snack once I hit the tree up ahead, or a swig of something refreshing if you've got a Coke, or whatever it is.

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I don't know, but the small wins are what will keep your mind focused and positive.

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And I once ran a race where, overnight, I found myself struggling to keep going.

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This was the peak district 100, over in the UK, and it was absolutely chucking it down with rain, just a miserable dark night.

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I started playing those games and just did okay, make it to the next turn, make it to the next hill, make it to the next road section.

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Small, manageable goals.

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They gave me something really immediate to focus on.

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Each time I reach one of those goals.

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I felt a little more motivated to keep going forwards, to get out of the rain, if nothing else, and by the time the light started coming back up, I realized I had actually strung together dozens of tiny victories that got me through the night, when really I just wanted to sit down and sit in the aid station and not continue on because it was absolutely horrific weather.

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All right, strategy three, I would say, for managing the night use tools and tricks to keep your spirits high.

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So when motivation starts to wane, having a few tricks up your sleeve can make a big difference in your mindset.

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Obviously, the night is when fatigue is going to set in.

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You get a lot of doubt coming in, a lot of discomfort about being in the dark.

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That can feel pretty intense, so it's important to have some tools to help you stay positive and engaged.

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One of those is definitely chucking on some music or maybe a podcast, like this one and many of the other fantastic ultra running podcasts out there.

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Think about perhaps creating a nighttime playlist, assuming you're somewhere safe that you can listen to a podcast while you're moving along, but a nighttime playlist can be filled with like really upbeat or calming songs, whichever way you need to go.

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In fact, I did a whole episode on this season, one of the Choose to Endure show.

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I believe it was episode 19.

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It's called Maximizing Music.

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Feel free to go listen to that one if you like.

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We also have a Spotify Choose to Endure playlist out there that might help if you're looking to energize your running somewhat.

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Alternatively, you can queue up an audiobook that might give your mind something different to latch on to, other than the miles ahead.

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Stories can quickly transport you away from fatigue and make the time pass much more quickly.

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Treats to look forward to right pack something special in your nighttime gear favorite candy, favorite warm drink.

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If you're able to carry something like that, even small comforts can feel like a luxury when you're out on the trail at night.

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And then don't forget that positive self-talk as well.

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When those negative thoughts creep in, it's really crucial to counter them with affirmations or mantras.

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Remind yourself while you're out there how far you've already come, and the night doesn't last forever.

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If you can find and repeat phrases, things like I am strong one step at a time, or whatever is personal to you, sunrise is worth it.

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Whatever it is, find one, stick to it, keep repeating it.

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I once saved a small can of Coke for the midnight section.

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You know those mini cans of Cokes.

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So I packed one of those in a drop bag, I picked it up at an aid station and took it with me.

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The aid station.

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I knew I was going out on the night section.

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I knew it was coming and that became my reward for reaching the next checkpoint.

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I knew it was coming and that became my reward for reaching the next checkpoint.

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Simple treats like that feel like a lifeline and are something to look forward to and a little burst of energy and joy when I needed it most.

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So it reminded me how powerful small moments of comfort can be when you're in the middle of the night and the going is really, really tough.

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And the going is really really tough.

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And the last strategy I have for you is all about maybe leaning on the community, finding strength in connection with people around you.

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One of the best parts of ultra running can be that community and the nighttime hours are often when those connections shine the brightest, whether it's with your fellow runners, volunteers at an aid station, maybe your pacer that you've picked up, or even other people and other runners and their crews.

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Sometimes, too, just lean on others for support.

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That can give you a really big mental boost If you're struggling.

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Don't hesitate to reach out to another runner on the trail.

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Sometimes just sharing a few words, telling each other stories or even just moving in silence beside, behind or in front of being around somebody else can remind you that you're not alone and can really kind of wake you up.

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In some respects, the camaraderie of ultra running is super special.

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That's really one of the things that stands out about this sport.

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As you will know as a listener and somebody with interest, people genuinely want to help each other to succeed, especially us here at the back of the pack.

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Aid station volunteers are another invaluable resource.

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Their energy and encouragement, and even sometimes their humor, can lift your spirits when you're feeling low.

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Don't be afraid to linger for a moment, although not too long, and soak in some of that positivity that they're going to push your way.

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I find aid station volunteers typically have a ton of energy.

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They're staffed by runners, for the most part, or people really familiar with races.

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They know what you need.

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When you roll into an aid station at 2 am 3 am, they know they want to keep things lively.

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They want to keep things upbeat, there's probably music going, they're going to be asking you questions and keeping you sharp with your mindset, so feel free to interact with these guys.

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During the night section of 100K that I once did, I was like super struggling to stay awake, like many of you probably have done.

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I ended up teaming up with another runner who was also having a pretty tough time.

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We were sharing stories, cracking jokes especially English jokes, which seemed to be really funny to many American individuals, and we kept each other going and by the time we reached the next aid station, man, I have to tell you, I felt completely different, almost reinvigorated by just the conversation with another individual.

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Having somebody else around to talk to was tremendous.

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Just be aware, though, not everybody likes to talk during the night, but if you can get that, if you can find that connection, that can turn what could be a miserable few hours into one of your favorite memories from a race.

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So, to wrap up, here again are the key strategies from my experience and you may have more for staying motivated when the night feels endless.

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Number one was embrace the darkness as part of the adventure and make sure you look for and find the beauty in the night experience.

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Number two break the night into smaller, manageable chunks so that you can stay focused and celebrate those small victories.

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Number three look for, find and test tools like music, treats and positive self-talk to keep your spirits high.

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And then number four was what we just talked about Lean on the ultra running community.

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Connect with other runners and volunteers for some shared support.

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There is no doubt that the nighttime hours can be tough, but I think they're also where some of the most rewarding moments of ultra running can happen.

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When you push through the darkness, don't forget about the sunrise on the other side.

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That is going to feel so much sweeter.

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If these are strategies that are resonating with you and you're ready to tackle the darkness in your journey, maybe let's keep the conversation going.

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Do you have a favorite nighttime strategy that we haven't touched on here that you think other people might know about or benefit from?

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If so, feel free to join the conversation, share in the comments or post something on the social media pages while you're out there browsing the internet.

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Also, don't forget to subscribe to the show here, and that way you'll get notified each time a new episode drops.

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And if you haven't had a moment to do so yet, please also consider hitting follow, rate the show, show and, if you're getting something of value, leave a review and let others know.

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That would mean the world to me for sure.

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Your support helps grow the podcast.

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It helps connect more runners to this amazing ultra community and spreads the word to those who could benefit from what we share here as Back of the Pack.

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Runners.

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You can find us on Instagram and Facebook at Choose to Endure, or visit us anytime at choosetoendurecom.

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I also have some really cool blogs out there.

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I'd love to hear from you, whether it's to say hello, suggest a topic or share your story.

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You can also email me directly at info at choose to endure dot com.

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Interacting with listeners, just like you, is one of my favorite parts of doing the show, and so I would love to hear your opinion, really anything you have to say, to hear your opinion, really anything you have to say.

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Until next time, make sure you run long, run strong, don't be afraid of the dark and keep choosing to endure.

Survive the Night: How to Stay Motivated Through Ultra Running’s Toughest Hours

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