Why a ‘runner’s body’ is all about mindset

While you might be physically ready to race, don’t forget to train your mind, says head trainer Ben Lucas. 

If you’re wanting to get a ‘runner's body’, the good news is you already have one, says TSC Sydney Marathon Head Coach Ben Lucas. 

“Anyone who runs has a runner’s body,” he says. “Being fit is only one part of it. You can be in the best shape of your life, but if you’re not mentally prepared for the quiet moments, the hurt, or the doubt, you’re going to struggle.

As our training ramps up, we caught up with Ben to find out more about the power of thought when it comes to chasing that runner’s high. 

Ben! Tell us, what do you feel is the biggest mistake new runners make when it comes to training?

“Most new runners focus entirely on the physical, ticking the boxes with their long runs and weekly kilometres, but they don’t put any time into the mental side. They haven’t thought about what they’ll do when it gets tough, how they’ll stay calm at the start line, or how they’ll handle the unexpected. You’ve got to train your mind the same way you train your body, regularly and intentionally.”

So then, what’s the biggest mistake experienced runners make with their mindset?

“Honestly, it’s probably overconfidence. They’ve done a few marathons, feel like they know the drill, and assume that experience will carry them through. But every race is different. Mindset changes depending on where you’re at in life, what else is going on, and how you’re showing up that day. Experienced runners still need to respect the distance and do the mental work.”

What would you say to someone who is physically ready for the race but doesn’t know where to start with mental strength?

“I’d say spend some time now visualising the race. Not just the finish line, but the tough patches too. Have a plan for when things get uncomfortable. Give yourself a few mantras or cues. Remind yourself why you’re doing this. That’s the stuff that gets you through when your legs want to stop.”

What points of running a marathon do you think are the hardest mentally?

“Well, the 30km mark is the classic one; your legs are heavy, energy is dipping, and you still have a long way to go. But I reckon the first 5km can also mess with people. Everyone around you is flying, adrenaline’s pumping, and it’s easy to go out too hard. That early discipline takes real mental control. Then, there’s that 37km to 39km mark, you’re so close, but not quite there. That’s where you really have to dig deep.”

What’s your best last-minute advice for running the TCS Sydney Marathon?

“For me, it always comes back to your why. Break the race down into small chunks. Focus on one thing at a time, your breath, your form, the next landmark. Remind yourself that you’ve done the work and that you’re capable of finishing strong.”

Want more expert training advice? Find the best running content to inspire you here.