Like a well-oiled machine, you can train like clockwork while you push for that next PB — without any hesitation on pushing toward that goal pace, and without any doubt on what you need to do next.

But there’s an invisible opponent every runner fights.

One that doesn’t show up on your watch. One that creeps up on you when you least expect it.

Yet, it affects every run, every decision, every kilometre.

I’m talking about your mental health.

Why does this matter?

Q: Can mental health really affect my running performance?

A: Absolutely. Studies show that endurance and ultra-runners still report significant rates of depression and anxiety. One survey found 11.3 % screened positive for major depression.

And good news: habitual running is also linked with better mood, fewer depressive symptoms and improved well-being.

But, there are a number of challenges that we face as runners.

Q: What kinds of challenges are we talking about?

The perfectionist trap: Setting “must hit” targets every run can breed disappointment and disarray.
Fear of failure: Much like the fear-of-missing-out, it can overwhelm you, and ultimately lead to self-doubt.
Body-image pressures: Runners aren’t immune to dissatisfaction, and this can lead to disordered eating, and a perceived decline in self-worth.
Burnout & overtraining: It doesn’t start with exhaustion. It often starts with the mind checking out.

How does it show up in your running?

Motivation dries up: You walk out the door and nothing comes. This is the enemy working at full-force, leading to reduced performance, and lack of progress.
Focus flails: You train but your mind wanders, your pace slips, and you find yourself in an unhappy place.
Resilience erodes: The small setbacks accumulate and you’re more vulnerable to injury or illness.

The Mental-Health Toolkit: 5 Weapons To Arm Yourself With

Mindfulness & meditation: Just 5-10 minutes a day can reduce stress and improve presence in your training.
Journaling & reflection: Write what you’re thinking and feeling. It helps decode the internal chatter.
Set realistic goals & expectations: You’re not chasing perfection. You’re training purposefully toward your version of progress, no matter what that is.
Build support around you: A coach, running buddy or counsellor can help you carry your mental load.
Prioritise recovery days & mental rest: Quiet isn’t quitting. It's a strategy that prepares you for the next session, and the next, and the next!

Q: What if you’re already performing well but the mind still fights back?

Then you’re not alone. A structured running therapy program has proven to show significant reductions in depression and anxiety in adults with complex mood disorders.

Running becomes not just a physical act — but a mental medicine.

Final Mental Note

Your body will carry you far, but your mind will determine how far you want to go.

The invisible enemy wins when you ignore it, or try to escape it. It loses when you acknowledge it, address it, and own it.

And now, you have 5 weapons at your disposal.

Do you employ any of these weapons in your training? Let me know in the comments.

Yours in running and life,

Daniel Lucchini

Every Runner’s Invisible Enemy – and How to Defeat Them