MENTAL GUIDE
BACKYARD ULTRA TRAINING GUIDE
A Backyard Ultra race isn’t only a test of endurance – it’s a battle of the mind. With no clear finish line and endless hours on the trail, mental toughness often determines who keeps standing. Just as you train your body, you must also train your mind to stay calm, focused, and resilient through every loop. This guide explores how to prepare mentally before, during, and after the event so you can face the challenge with confidence and grit.
PREPARE YOUR MIND BEFORE THE START
Visualise Success:
In the lead-up to race day, picture yourself moving smoothly through each loop, finding rhythm in fatigue, and staying calm when challenges hit. Visualisation builds familiarity with success – so when the moment comes, your mind already knows what to do.
Embrace the Unknown:
The Backyard Ultra thrives on uncertainty. Don’t fight it – accept it. Focus on progress, not distance. The less you worry about how far, the freer and stronger you’ll feel with every loop.
Stay Positive:
Positivity isn’t pretending it’s easy – it’s trusting that you can handle whatever comes. Replace doubt with belief in your training and resilience. A single positive thought can turn a low moment into forward motion.
STAY GROUNDED AND RESILIENT DURING THE RACE
One Loop at a Time:
Keep it simple. Each loop is its own goal. Thinking small keeps you grounded and prevents overwhelm, especially through the long, quiet hours.
Stay Present:
Don’t count loops or compare progress. Focus on the now, your breath, your stride, your surroundings. Staying present conserves energy and sharpens your focus.
Cultivate Mental Resilience:
Fatigue and doubt will come. Acknowledge them, then respond with intent. Break the race into small victories, the next corner, the next start line, the next loop. True resilience is choosing to continue, even when every part of you says stop.
DRAW STRENGTH FROM CONNECTION AND COMMUNITY
No one conquers the Backyard Ultra alone. Every runner, volunteer, and crew member contributes to the energy that carries you forward. Lean into that shared experience. A kind word, a laugh at the start line, or a nod of respect from a fellow runner can reignite your motivation when you need it most.
Community can be your anchor or your spark. Some find power in connection – the encouragement, the shared purpose, the reminder that everyone is fighting the same battle. Others find strength in solitude, channeling the energy of others into quiet determination. Whichever approach speaks to you, use it to your advantage. Connection doesn’t just lift you; it reminds you why you started and what you’re capable of becoming.
REFLECT, RECOVER, AND EVOLVE
When the final loop ends – whether you’re the last one standing or not – take a moment to truly absorb what you’ve accomplished. Finishing isn’t the only victory; showing up, enduring the unknown, and pushing your limits all count as triumphs of spirit and will.
After the race, look back with curiosity rather than judgment. What tested you? What surprised you? Where did your strength come from when it felt like there was none left? The Backyard Ultra exposes both your limits and your resilience, reshaping how you see yourself far beyond the event.
Then, allow yourself to rest fully. Recovery is not a sign of weakness but the final stage of strength. Eat well, sleep deeply, and let gratitude sink in. Reflect on the journey, celebrate the courage it took to face the unknown, and carry that growth forward into whatever comes next. The Backyard Ultra doesn’t just test your endurance – it transforms your understanding of it.