Stillness is power.
The pre-race intensity of an ultramarathon can feel overwhelming. Nerves, the pressure of expectations, and the sheer scale of the distance ahead can create an overthinking spiral that disrupts focus and performance.
That’s where centering comes in.
A simple but effective mental strategy to help you reclaim clarity, calm, and control.
At the heart of centering is the practice of grounding.
What is centering?
Centering is a performance psychology technique used to quiet the mind and bring attention to the present moment. It’s particularly useful to manage stress, anxiety, and mental fatigue.
For trail and ultra runners, centering can serve as a reset button – reconnecting mind and body when external stressors threaten to disrupt mental flow.
Grounding exercise
Grounding is a powerful centering tool whether you need a quick reset or a slower, more intentional moment to settle your mind.
Here’s a quick exercise you can use in training and before a race:
- Pause and stand tall. Stop moving, plant your feet firmly on the ground, and feel the contact with the earth. Close your eyes, if you want – whatever feels comfortable for you.
- Breathe deeply. Take 3-5 deep, diaphragmatic breaths. Inhale through your nose, exhale slowly through your mouth.
- Tune into your body. Notice the sensations in your feet, legs, and posture. Press each toe into the ground for a few seconds, one at a time, feeling your connection to the earth.
To deepen the effect, bring awareness to your ankles and legs, noticing how your muscles engage with each movement.
Training with grounding
Integrate this grounding ritual into your ultramarathon training – before long runs, after intense intervals, or during taper week.
The more regularly you practice it, the more instinctive and effective it will be when you need it most on race day.
Grounding at the start line
You’re standing at the start line when your adrenaline spikes.
Take 20-30 seconds to ground yourself.
This tiny window of mindfulness can mean the difference between a frantic start and a focused, confident one.
By embedding grounding techniques into your running mindset, you build resilience that translates beyond the trail.
Start small, stay consistent, and you’ll find that centering becomes second nature, no matter how long the trail ahead.
Thank you for reading.
Ready to develop your mental toughness for ultramarathon success?
Yes? Great! Book your free 20 min call with us today and let’s start working on your mental training now, to benefit your future performances.
Why? Because we know how important your next race is.
About Dr Kaz Williams
Hi, I’m Kaz, Mettle founder, Performance Psychologist, Coach and Speaker, supporting trail and ultra runners, like you, reach your goals. Based in Chamonix, with strong US trail running connections, our mission is simple: to take your fitness, training and mental game to a new level of running success.