Skip to main content
SpringerLink
Log in

Mental Skills Training for Endurance Sports

  • Chapter
  • First Online:
Endurance Sports Medicine

  • 762 Accesses

Abstract

Coaches often tell athletes to be mentally tough, especially when facing grueling endurance events. But how do athletes achieve mental toughness? They need to train their minds as well as their bodies. A sport psychologist and sports psychiatrist review research and provide tips for mental training in the following areas of endurance sport: motivation, goal setting, energy management, self-talk, concentration, imagery, routines, and mindfulness. We also include strategies for finding a healthy balance with exercise and discuss unique medication considerations for athletes.

This is a preview of subscription content, log in via an institution to check access.

Access this chapter

Log in via an institution
Chapter
USD 29.95
Price excludes VAT (USA)
  • Available as PDF
  • Read on any device
  • Instant download
  • Own it forever
eBook
USD 149.00
Price excludes VAT (USA)
  • Available as EPUB and PDF
  • Read on any device
  • Instant download
  • Own it forever
Softcover Book
USD 129.99
Price excludes VAT (USA)
  • Compact, lightweight edition
  • Free shipping worldwide - see info
Hardcover Book
USD 199.99
Price excludes VAT (USA)
  • Durable hardcover edition
  • Dispatched in 3 to 5 business days
  • Free shipping worldwide - see info

Tax calculation will be finalised at checkout

Purchases are for personal use only

Institutional subscriptions

References

  1. Birrer D, Rothlin P, Morgan G. Mindfulness to enhance athletic performance: theoretical considerations and possible impact mechanisms. Mindfulness. 2012;3:235–46. https://doi.org/10.1007/s12671-012-0109-2.

    Article  Google Scholar 

  2. McCormick A, Meijen C, Marcora S. Psychological determinants of whole-body endurance performance. Sports Med. 2015;45:997–1015. https://doi.org/10.1007/s40279-015-0319-6.

    Article  PubMed  PubMed Central  Google Scholar 

  3. Zeiger JS, Zeiger RS. Mental toughness latent profiles in endurance athletes. PLoS One. 2018;13(2):e0193071. https://doi.org/10.1371/journal.pone.0193071.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  4. Thelwell RC, Greenlees IA. Developing competitive endurance performance using mental skills training. Sport Psychol. 2003;17:318–37.

    Article  Google Scholar 

  5. Patrick TD, Hrycaiko DW. Effects of a mental training package on an endurance performance. Sport Psychol. 1998;12:283–99.

    Article  Google Scholar 

  6. Deci EL, Ryan RM. Overview of self-determination theory: a organismic-dialectical perspective. In: Deci EL, Ryan RM, editors. Handbook of self-determination research theory. Rochester, NY: University of Rochester Press; 2002. p. 3–33.

    Google Scholar 

  7. Standage M. Motivation: self-determination theory and performance in sport. In: Murphy SM, editor. The Oxford handbook of sport and performance psychology. New York, NY: Oxford University Press; 2012. p. 233–49.

    Chapter  Google Scholar 

  8. Sebire SJ, Standage M, Vansteenkiste M. Development and validation of the goal content for exercise questionnaire. J Sport Exerc Psychol. 2008;30:353–77.

    Article  PubMed  Google Scholar 

  9. Weinberg RS, Gould D. Motivation. In: Foundations of sport and exercise psychology. 4th ed. Champaign, IL: Human Kinetics; 2007. p. 51–76.

    Google Scholar 

  10. Vealey R. Mental skills training in sport. In: Tenenbaum G, Eklund R, editors. Handbook of sport psychology. 3rd ed. Hoboken: NJ. John Wiley & Sons; 2007. p. 287–309.

    Google Scholar 

  11. Gould D. Goal setting for peak performance. In: In J, editor. Williams applied sport psychology: personal growth to peak performance. 5th ed. Boston, MA: Mcgraw Hill; 2006. p. 240–59.

    Google Scholar 

  12. Weinberg D, Gould D. Goal Setting. In: Foundations of sport and exercise psychology. 4th ed. Champaign, IL: Human Kinetics; 2007. p. 345–64.

    Google Scholar 

  13. Landers DM, Arent SM. Physical activity and mental health. In: Singer R, Hausenblas H, Janelle C, editors. Handbook of sport psychology. 2nd ed. New York: Wiley; 2001. p. 740–65.

    Google Scholar 

  14. Yerkes RM, Dodson JD. The relation of strength of stimulus to rapidity of habit formation. J Comp Neurol Psychol. 1908;18:459–82.

    Article  Google Scholar 

  15. Hanin YL. An individualized approach to emotion in sport. In: Hanin YL, editor. Emotions in sport. Champaign, IL: Human Kinetics; 2000. p. 65–90.

    Chapter  Google Scholar 

  16. Kerr J. Motivation and emotion in sport: reversal theory. East Sussex, UK; 1997.

    Google Scholar 

  17. McGonigal K. How to make stress your friend. Edinburgh, Scotland: Ted Global; 2013. [Video File] Retrieved from URL http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

    Google Scholar 

  18. Pineschi G, Pietro AD. Anxiety management through psychophysiological techniques: relaxation and psyching-up in sport. J Sport Psychol Action. 2013;4:181–90.

    Article  Google Scholar 

  19. Wehrenberg M, Prinz SM. The anxious brain. New York: Norton; 2007.

    Google Scholar 

  20. Loehr JE. The new toughness training for sports. New York: Dutton; 1995.

    Google Scholar 

  21. Cuddy A. Your body language shapes who you are. 2012. [Video File] Retrieved from URL http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.

    Google Scholar 

  22. Balk YA, Adriaanse MA, de Ridder DT, Evers C. Coping under pressure: employing emotion regulation strategies to enhance performance under pressure. J Sport Exerc Psychol. 2013;35:408–18.

    Article  PubMed  Google Scholar 

  23. Beck A. Cognitive therapy of depression. New York: Guilford Press; 1979.

    Google Scholar 

  24. Ellis A, Grieger R. Handbook of rational-emotive therapy. New York: Springer; 1977.

    Google Scholar 

  25. Hatzigeorgiadis A, Zourbanos N, Galanis E, Theodorakis Y. Self-talk and sports performance: a meta-analysis. Perspect Psychol Sci. 2011;6(4):348–56. https://doi.org/10.1177/1745691611413136.

    Article  PubMed  Google Scholar 

  26. Schüler J, Langens TA. Psychological crisis in a marathon and the buffering effects of self-verbalizations. J Appl Soc Psychol. 2007;37(10):2319–44.

    Article  Google Scholar 

  27. Hatzigeorgiadis A, Zourbanos N, Galanis E, Theodorakis Y. Self-talk and competitive sports performance. J Appl Sport Psychol. 2014;26:82–95. https://doi.org/10.1080/10413200.2013.790095.

    Article  Google Scholar 

  28. Hamilton RA, Scott D, MacDougall MP. Assessing the effectiveness of self-talk interventions on endurance performance. J Appl Sport Psychol. 2007;19:226–39. https://doi.org/10.1080/10413200701230613.

    Article  Google Scholar 

  29. Moran A. Concentration/attention. In: Hanrahan SJ, Andersen MB, editors. Routledge handbook of applied sport psychology. New York: Routledge; 2010. p. 500–9.

    Google Scholar 

  30. Weinberg R, Gould D. Concentration. In: Foundations of sport and exercise psychology. 4th ed. Champaign, IL: Human Kinetics; 2007. p. 365–95.

    Google Scholar 

  31. Nideffer R, Sagal M. Concentration and attentional control training. In: Applied sport psychology: personal growth to peak performance. 5th ed. New York: McGraw-Hill; 2006. p. 382–403.

    Google Scholar 

  32. Brick N, MacIntyre T, Campbell M. Attentional focus in endurance activity: new paradigms and future directions. Int Rev Sport Exerc Psychol. 2014;7(1):106–34. https://doi.org/10.1080/1750984X.2014.885554.

    Article  Google Scholar 

  33. Moran A. Concentration: attention and performance. In: The Oxford handbook of sport and performance psychology. New York, NY: Oxford University Press; 2012. p. 117–30.

    Chapter  Google Scholar 

  34. Weinberg RS, Gould D. Imagery. In: 4th, editor. Foundations of sport and exercise psychology, vol. 2007. Champaign, IL: Human Kinetics; 2007. p. 295–319.

    Google Scholar 

  35. Vealey R, Greenleaf C. Seeing is believing: understanding and using imagery in sport. In: Williams J, editor. Applied sport psychology: personal growth to peak performance. 6th ed. New York, NY: McGraw-Hill Higher Education; 2010. p. 306–48.

    Google Scholar 

  36. Williams S, Cumming J. The role of imagery in performance. In: Murphy S, editor. The Oxford handbook of sport and performance psychology. New York, NY: Oxford University Press; 2012. p. 213–32.

    Google Scholar 

  37. Holmes PS, Collins DJ. The PETTLEP approach to motor imagery: a functional equivalence model for sport psychologists. J Appl Sport Psychol. 2001;13:60–83.

    Article  Google Scholar 

  38. Moran AP. The psychology of concentration in sport performers: a cognitive analysis. Hove, East Sussex, UK: Psychology Press; 1996.

    Google Scholar 

  39. Linehan M. DBT skills training handouts and worksheets. New York: Guilford; 2015. p. 39.

    Google Scholar 

  40. Kabat-Zinn J. Mindfulness-based interventions in context: past, present, and future. Clin Psychol Sci. 2003;10:144–56. https://doi.org/10.1093/clipsy/bpg016.

    Article  Google Scholar 

  41. Goyal M, Singh S, Sibinga EMS, Gould NF, Rowland-Seymour A, Sharma R,…Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174:357–68.

    Article  PubMed  PubMed Central  Google Scholar 

  42. Gardner FL, Moore ZE. Mindfulness and acceptance models in sport psychology: a decade of basic and applied scientific advancements. Can Psychol. 2012;53(4):309–18. https://doi.org/10.1037/a0030220.

    Article  Google Scholar 

  43. Kaufman KA, Glass CR, Pineau TR. Mindful sport performance enhancement. Washington DC: APA; 2018.

    Google Scholar 

  44. Beilock SL, Afremow JA, Rabe AL, Carr TH. “Don’t miss!” the debilitating effects of suppressive imagery on golf putting performance. J Sport Exerc Psych. 2001;23(3):200–21.

    Article  Google Scholar 

  45. Kabat-Zinn J, Beall B, Rippe J. A systematic mental training program based on mindfulness meditation to optimize performance in collegiate and Olympic rowers. Copenhagen, Denmark: Paper presented at the World Congress in Sport Psychology; 1985.

    Google Scholar 

  46. Baltzell A, Caraballo N, Chipman K, Hayden L. A qualitative study of the mindfulness meditation training for sport: division I female soccer players’ experience. J Clin Sport Psychol. 2014;8:221–44. https://doi.org/10.1123/jcsp.2014-0030.

    Article  Google Scholar 

  47. Thompson RW, Kaufman KA, DePetrillo LA, Glass CR, Arnkoff DB. One year follow-up of mindful sport performance enhancement (MSPE) with archers, golfers, and runners. J Clin Sport Psychol. 2011;5:99–116.

    Article  Google Scholar 

  48. Jouper J, Gufstasson H. Mindful recovery: a case study of a burned-out elite shooter. Sport Psychol. 2013;27:92–102.

    Article  Google Scholar 

  49. Jackson SA, Csikszentmihalyi M. Flow in sports. Champaign, IL: Human Kinetics; 1999.

    Google Scholar 

  50. Pineau TR, Glass CR, Kaufman KA, Bernal DR. Self- and team-efficacy beliefs of rowers and their relation to mindfulness and flow. J Clin Sport Psychol. 2014;8:142–58. https://doi.org/10.1123/jcsp.2014-0019.

    Article  Google Scholar 

  51. Neff KD. Self-compassion, self-esteem, and well-being. Soc Personal Psychol Compass. 2011;5:1–12.

    Article  Google Scholar 

  52. Tingaz EO, Çakmak S. Mindfulness, self-compassion, and athletic performance in student-athletes. J Rat-Emo Cogn Behav Ther. 2021:1–1. https://doi.org/10.1007/s10942-021-00434-y.

  53. Mosewich AD, Crocker PRE, Kowalski KC, Delongis A. Applying self-compassion in sport: an intervention with women athletes. J Sport Exerc Psychol. 2013 Oct;35(5):514–24. https://doi.org/10.1123/jsep.35.5.514. PMID: 24197719

    Article  PubMed  Google Scholar 

  54. Powers P, Thompson RA. The exercise balance. Carlsbad, CA: Gurze; 2008.

    Google Scholar 

  55. Mónok K, Berczik K, Urbán R, Szabo A, Griffiths MD, Farkas J, Magi A, Eisinger A, Tamás K, Kökönyei G, Kun B, Paksi B, Demetrovics Z. Psychometric properties and concurrent validity of two exercise addiction measures: a population wide study. Psychol Sport Exerc. 2012;13:739–46.

    Article  Google Scholar 

  56. Thompson RA, Sherman RT. Eating disorders in sport. New York: Taylor & Francis; 2010.

    Google Scholar 

  57. Lichtenstein MB, Christiansen E, Elklit A, Bilenberg N, Støving RK. Exercise addiction: a study of eating disorder symptoms, quality of life, personality traits and attachment styles. Psychiatry Res. 2014;215:410–6.

    Article  PubMed  Google Scholar 

  58. American College of Sports Medicine. ACSM position stand: the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc. 1998;30:975–91.

    Google Scholar 

  59. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee I-M, et al. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Med Sci Sports Exerc. 2011;43(7):1334–59.

    Article  PubMed  Google Scholar 

  60. Stenseng F, Haugen T, Torstveit MK, Høigaard R. When it’s “All About the Bike”—intrapersonal conflict in light of passion for cycling and exercise dependence. Sport Exerc Perform Psychol. 2015;4(2):127–39. https://doi.org/10.1037/spy0000028.

    Article  Google Scholar 

  61. Trible E, Resch E. The intuitive eating workbook. Oakland: New Harbinger; 2017.

    Google Scholar 

  62. Reel J, Lee J, Bellows A. Integrating exercise and mindfulness for an emerging conceptual framework: the intuitive approach to prevention and health promotion (IAPHP). Eat Disord. 2016;24(1):90–7.

    Article  PubMed  Google Scholar 

  63. Voelker D, Galli N, Miyairi M, Reel J, James K. Validation of the intuitive exercise scale in patients with eating disorders. J Clin Sport Psychol. 2021;16(2):165–81. https://doi.org/10.1123/jcsp.2021-0033. (advanced online pub)

    Article  Google Scholar 

  64. Reardon CL. The sports psychiatrist and psychiatric medication. Int Rev Psychiatry. 2016;28(6):606–13. https://doi.org/10.1080/09540261.2016.1190691.

    Article  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. Psychiatry and Behavioral Health, Jameson Crane Sports Medicine Institute, Ohio State University Wexner Medical Center, Columbus, OH, USA

    Jennifer E. Carter & Joshua L. Norman

Authors
  1. Jennifer E. Carter
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Joshua L. Norman
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Jennifer E. Carter .

Editor information

Editors and Affiliations

  1. Department of Orthopedic Surgery, The Ohio State University Wexner Medical Center, New Albany, Columbus, OH, USA

    Timothy L. Miller

Rights and permissions

Reprints and permissions

Copyright information

© 2023 The Author(s), under exclusive license to Springer Nature Switzerland AG

About this chapter

Check for updates. Verify currency and authenticity via CrossMark

Cite this chapter

Carter, J.E., Norman, J.L. (2023). Mental Skills Training for Endurance Sports. In: Miller, T.L. (eds) Endurance Sports Medicine. Springer, Cham. https://doi.org/10.1007/978-3-031-26600-3_22

Download citation

  • DOI: https://doi.org/10.1007/978-3-031-26600-3_22

  • Published:

  • Publisher Name: Springer, Cham

  • Print ISBN: 978-3-031-26599-0

  • Online ISBN: 978-3-031-26600-3

  • eBook Packages: MedicineMedicine (R0)

Publish with us

Policies and ethics

Search

Navigation