The Art of Digging Deep: Mental Strategies for Endurance Athletes to Push the Limits
Every endurance athlete eventually reaches that moment—the point in a race or workout when the legs feel like lead, the lungs are burning, and the mind whispers (or sometimes rages), “You can’t keep going.” Yet, some athletes manage to push through, finding energy they didn’t know they had. This isn’t just willpower—it’s the art of digging deep.
In my recent work with athletes and coaches, this topic has surfaced again and again: how to tap into hidden reserves when it feels like you’ve exhausted every resource. Digging deep isn’t just about being “mentally tough”, it’s about learning how to access hidden strength when it matters most. Some athletes tap into it instinctively; for others, it’s a skill developed over years of deliberate practice. Either way, understanding where this strength comes from can help you train it and call on it when the stakes are highest.
Sources of Inner Strength
Our first example comes from David Goggins, a retired Navy SEAL and ultramarathoner, who speaks of the “cookie jar.” In moments of extreme fatigue or doubt, he mentally reaches into his cookie jar, pulling out memories of past challenges he’s overcome. Each “cookie” is a reminder that he has been here before, he’s survived worse, and he’s capable of more than his mind is telling him. Now this one also comes with a health warning given Goggins’ at times blatant disregard for personal welfare - I’m certainly not suggesting anyone go full Goggins. However, the notion of finding and being able to draw from your own metaphorical cookie jar can be a powerful resource when needing to dig deep.
In Finland, there’s a word that encapsulates the notion of digging deep: “sisu”. It’s a uniquely Finnish concept, often translated as a mix of grit, determination, and resilience in the face of insurmountable odds. Sisu isn’t just courage—it’s an unyielding will to push forward despite pain, fear, or fatigue. While the term has cultural roots, the mindset is universal, and endurance athletes everywhere can train themselves to embrace it.
Wales offers another powerful mindset: “yma o hyd”, meaning “still here”. It’s a rallying cry of survival, endurance, and identity—continuing to stand strong despite the passage of time and the challenges faced. For athletes, yma o hyd can be a reminder that no matter the strain, they are still here, still moving, still in the fight. That simple statement can be a powerful mental anchor in the late stages of a race.
Athletes can also find strength in deeply personal sources: a promise made to someone important, the memory of a lost loved one, or a cause they’re racing for. These emotional anchors can become powerful drivers when the body begins to falter.
What unites these examples is the idea of a meaning that outweighs the fleeting suffering of the moment when you feel you can’t go on. It might stem from a formative childhood experience, as with Goggins; a deeply rooted cultural touchstone, as in the case of sisu or yma o hyd; or a source of profoundly personal significance.
Practical Tools to Dig Deeper
So how can you access this deeper meaning in that moment? In my work with athletes, I’ve seen that mental cues and physical anchors can provide a bridge to that deeper meaning and make a big difference in those make-or-break moments. Here are a few strategies we’ve refined together:
1. Use a Key Word or Short Phrase
Choose a simple, actionable cue that brings you back to the task. Words like “squeeze,” “drive,” or “chase” can cut through the noise of fatigue and give the brain a clear instruction. The shorter and sharper, the better—it should feel like hitting the “reset” button.
2. Remember: Everyone Else Is Suffering Too
In the depths of a hard race, it’s easy to feel like you’re the only one hurting. But in reality, your competitors are battling the same demons. Reminding yourself of this can level the mental playing field and give you a psychological lift.
3. Centre Your Focus Visually
Narrow your visual field to a single target: the back of the runner in front, the white line on the track, or a spot in the crowd just beyond the finish line. This reduces mental overwhelm and channels energy into forward motion.
The Takeaway
The art of digging deep is a blend of preparation, mental strategy, and tapping into personal meaning. By practicing ways to connect your current struggle to a bigger story—your cookie jar, your sisu, your yma o hyd—you build the ability to summon extra effort exactly when you need it. Train it, practice it, and trust it because one day, it will carry you farther than you thought possible.
