What actually happens in your brain when you're 20, 40, or 60 hours into a backyard ultra and suddenly everything feels harder than it should?

In this episode of The One More Hour Podcast, I'm joined by Sarah Strong, aka The Trail Therapist, a licensed clinical social worker, certified ultrarunning coach, and ultrarunner who specializes in the mental side of performance.

We talk about what happens when your brain starts telling you, "I can't do this anymore," and how to respond without automatically believing every thought that shows up.

Sarah breaks down mindfulness, anxiety, fear, negative thoughts, nighttime hypervigilance, and the tendency to start negotiating with yourself deep into an ultra. We also talk about why trying to argue logically with yourself often doesn't work when you're highly activated and what you can do instead.

You'll hear practical strategies for:

• Staying present instead of thinking 12 hours ahead
• Recognizing when your brain is spiraling
• Shifting your attention out of your head and into your body or environment
• Handling the heightened anxiety and fear that can come with running at night
• Preparing for the "defense attorney" in your brain that starts building a case for why you should quit
• Using visualization and mantras to make mental skills more automatic
• Helping your crew support you without trying to "fix" your thoughts
• Creating a plan for the predictable mental challenges you're likely to face
• Processing a DNF without turning one race into a judgment about who you are as a runner

Sarah also shares specific tools runners can practice in training, including body scans, mindful check-ins, chunking, environmental awareness, counting, breathing, visualization, and her "SNACK" approach to getting out of a spiral.

One of my biggest takeaways from this conversation: the goal isn't to get rid of difficult thoughts or feelings. It's to notice them, create some space from them, regulate your body, and then decide what to do next.

Because your brain is going to be there for every mile your legs are there for. It deserves some training, too.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

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📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)

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