Survive the Night: How to Stay Motivated Through Ultra Running’s Toughest Hours

My name is Richard Gleave . I've been running ultras now since 2017 . I have taken on and finished numerous ultra distances , all the way up through 220 miles , and I am unashamedly a member of the back of the pack , just like many of you may be .

Now , today , we're going to get into a topic that I would say pretty much every ultra runner will face at some point as they go up through the mileage that they're trying to conquer , and that is those long , dark hours of night when exhaustion sets in doubt , creeps in and the trail can feel pretty endless .

If you've ever been out there at 2 am questioning your sanity and your life choices , you know exactly what I'm talking about . But here's the good news is the good news there are ways to stay motivated , to keep moving forwards and maybe even find a little beauty in those challenging hours .

So in this episode , I'll be sharing a few strategies I came up with for pushing through the darkness , including , of course , as ever , some tips and thoughts from my own experience and the lessons that I've learned over the years .

Whether you're out for a run , commuting , just taking a breather , whatever it is , let's jump in and talk about how to stay motivated when the night feels endless . Discover raw , inspiring stories from runners who've been right where you are . This is the Choose to Endure Ultra Running Podcast With your host he's English , not Australian Richard Gleave .

Okay , strategy number one is all about shifting your perspective . I think the first key to staying motivated at night for me is changing how you think about it . So , instead of seeing the darkness as an obstacle , try to maybe embrace it as a part of the adventure , and a really unique part of the adventure at that .

The night is a very special time in ultra running , usually not always , but usually it's quieter , more serene . When the rest of the world and the rest of nature goes to sleep , you're still out there . It often can feel like an entirely different world compared to the day .

You've got stars , hopefully as long as it's not chucking it down with rain , as I've been through , but hopefully you've got stars , moonlight and really just the stillness of the surroundings . They can create moments of calm and even wonder . This isn't just about running anymore . It's about experiencing something really rare .

So when you shift your focus from this is hard to maybe this is special or unique you really open yourself up to noticing the beauty around you .

The way the stars light up the sky , the sound of your feet crunching on the trail , your feet hitting the pavement Everything sounds different at night , I find , and even the way your breath feels and looks in the cool night air . During one race , a hundred mile race I really was not looking forward to the nighttime section .

I thought it would be the hardest part of the race . Once the stars came out and the trail got illuminated by the moon , I didn't even need my headlamp , turned my headlamp off , ran on the trail this was the cowboy trail up in Nebraska actually Was able to run by moonlight , didn't even need a headlight .

I really felt that was super cool and I sort of felt like I was part of something pretty amazing out there . So instead of being focused on quite how tired I was at the time this was , I think , the third night I chose to focus on the beauty around me , and actually it was freezing cold when I was doing this , so I had other things to think about too .

But from a night perspective the vastness of the sky , the rhythm of my steps on the trail and just the simple fact that I was out there doing something that most people would not even dream of trying I think that mindset shift helped turn a very cold , very tough stretch into pretty much a cherished memory . I would say so shift your perspective .

Strategy number two is probably quite a familiar one , but break the night into smaller chunks . It's really easy to feel overwhelmed during the nighttime hours when you're thinking about how many miles or maybe how many hours you have left until sunrise . Don't do that math .

The trick is , I think , to break it into smaller , much more manageable chunks that you can tackle one at a time . Over and over . This strategy is really about trying to play mind games with yourself . So , instead of focusing on the big picture , make sure you focus on those short , immediate , tangible goals and break the night down into segments .

Maybe I just need to make it to the next aid station , maybe I just need to make it up the next climb or to the next turn in the trail , if it's flat enough , maybe you can concentrate on trying to run or jog for five minutes and then walk for five minutes , and every time you check your watch you're distracting yourself from actually what's going on and

breaking things down to small , winnable segments . Each one of those victories gives you a sense of progress and a sense of accomplishment and distracts you from the bigger picture , right . So if you're setting mini rewards for yourself along the way , that's really going to help .

Again , these can be simple things a bite of your favorite snack once I hit the tree up ahead , or a swig of something refreshing if you've got a Coke , or whatever it is . I don't know , but the small wins are what will keep your mind focused and positive . And I once ran a race where , overnight , I found myself struggling to keep going .

This was the peak district 100 , over in the UK , and it was absolutely chucking it down with rain , just a miserable dark night . I started playing those games and just did okay , make it to the next turn , make it to the next hill , make it to the next road section . Small , manageable goals . They gave me something really immediate to focus on .

Each time I reach one of those goals .

I felt a little more motivated to keep going forwards , to get out of the rain , if nothing else , and by the time the light started coming back up , I realized I had actually strung together dozens of tiny victories that got me through the night , when really I just wanted to sit down and sit in the aid station and not continue on because it was absolutely

horrific weather . All right , strategy three , I would say , for managing the night use tools and tricks to keep your spirits high . So when motivation starts to wane , having a few tricks up your sleeve can make a big difference in your mindset . Obviously , the night is when fatigue is going to set in .

You get a lot of doubt coming in , a lot of discomfort about being in the dark . That can feel pretty intense , so it's important to have some tools to help you stay positive and engaged . One of those is definitely chucking on some music or maybe a podcast , like this one and many of the other fantastic ultra running podcasts out there .

Think about perhaps creating a nighttime playlist , assuming you're somewhere safe that you can listen to a podcast while you're moving along , but a nighttime playlist can be filled with like really upbeat or calming songs , whichever way you need to go . In fact , I did a whole episode on this season , one of the Choose to Endure show . I believe it was episode 19 .

It's called Maximizing Music . Feel free to go listen to that one if you like . We also have a Spotify Choose to Endure playlist out there that might help if you're looking to energize your running somewhat . Alternatively , you can queue up an audiobook that might give your mind something different to latch on to , other than the miles ahead .

Stories can quickly transport you away from fatigue and make the time pass much more quickly . Treats to look forward to right pack something special in your nighttime gear favorite candy , favorite warm drink . If you're able to carry something like that , even small comforts can feel like a luxury when you're out on the trail at night .

And then don't forget that positive self-talk as well . When those negative thoughts creep in , it's really crucial to counter them with affirmations or mantras . Remind yourself while you're out there how far you've already come , and the night doesn't last forever .

If you can find and repeat phrases , things like I am strong one step at a time , or whatever is personal to you , sunrise is worth it . Whatever it is , find one , stick to it , keep repeating it . I once saved a small can of Coke for the midnight section . You know those mini cans of Cokes .

So I packed one of those in a drop bag , I picked it up at an aid station and took it with me . The aid station . I knew I was going out on the night section . I knew it was coming and that became my reward for reaching the next checkpoint . I knew it was coming and that became my reward for reaching the next checkpoint .

Simple treats like that feel like a lifeline and are something to look forward to and a little burst of energy and joy when I needed it most . So it reminded me how powerful small moments of comfort can be when you're in the middle of the night and the going is really , really tough . And the going is really really tough .

And the last strategy I have for you is all about maybe leaning on the community , finding strength in connection with people around you .

One of the best parts of ultra running can be that community and the nighttime hours are often when those connections shine the brightest , whether it's with your fellow runners , volunteers at an aid station , maybe your pacer that you've picked up , or even other people and other runners and their crews . Sometimes , too , just lean on others for support .

That can give you a really big mental boost If you're struggling . Don't hesitate to reach out to another runner on the trail . Sometimes just sharing a few words , telling each other stories or even just moving in silence beside , behind or in front of being around somebody else can remind you that you're not alone and can really kind of wake you up .

In some respects , the camaraderie of ultra running is super special . That's really one of the things that stands out about this sport . As you will know as a listener and somebody with interest , people genuinely want to help each other to succeed , especially us here at the back of the pack . Aid station volunteers are another invaluable resource .

Their energy and encouragement , and even sometimes their humor , can lift your spirits when you're feeling low . Don't be afraid to linger for a moment , although not too long , and soak in some of that positivity that they're going to push your way . I find aid station volunteers typically have a ton of energy .

They're staffed by runners , for the most part , or people really familiar with races . They know what you need . When you roll into an aid station at 2 am 3 am , they know they want to keep things lively .

They want to keep things upbeat , there's probably music going , they're going to be asking you questions and keeping you sharp with your mindset , so feel free to interact with these guys . During the night section of 100K that I once did , I was like super struggling to stay awake , like many of you probably have done .

I ended up teaming up with another runner who was also having a pretty tough time .

We were sharing stories , cracking jokes especially English jokes , which seemed to be really funny to many American individuals , and we kept each other going and by the time we reached the next aid station , man , I have to tell you , I felt completely different , almost reinvigorated by just the conversation with another individual .

Having somebody else around to talk to was tremendous . Just be aware , though , not everybody likes to talk during the night , but if you can get that , if you can find that connection , that can turn what could be a miserable few hours into one of your favorite memories from a race .

So , to wrap up , here again are the key strategies from my experience and you may have more for staying motivated when the night feels endless . Number one was embrace the darkness as part of the adventure and make sure you look for and find the beauty in the night experience .

Number two break the night into smaller , manageable chunks so that you can stay focused and celebrate those small victories . Number three look for , find and test tools like music , treats and positive self-talk to keep your spirits high . And then number four was what we just talked about Lean on the ultra running community .

Connect with other runners and volunteers for some shared support . There is no doubt that the nighttime hours can be tough , but I think they're also where some of the most rewarding moments of ultra running can happen . When you push through the darkness , don't forget about the sunrise on the other side . That is going to feel so much sweeter .

If these are strategies that are resonating with you and you're ready to tackle the darkness in your journey , maybe let's keep the conversation going . Do you have a favorite nighttime strategy that we haven't touched on here that you think other people might know about or benefit from ?

If so , feel free to join the conversation , share in the comments or post something on the social media pages while you're out there browsing the internet . Also , don't forget to subscribe to the show here , and that way you'll get notified each time a new episode drops .

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Pack . Runners . You can find us on Instagram and Facebook at Choose to Endure , or visit us anytime at choosetoendurecom . I also have some really cool blogs out there . I'd love to hear from you , whether it's to say hello , suggest a topic or share your story . You can also email me directly at info at choose to endure dot com .

Interacting with listeners , just like you , is one of my favorite parts of doing the show , and so I would love to hear your opinion , really anything you have to say , to hear your opinion , really anything you have to say . Until next time , make sure you run long , run strong , don't be afraid of the dark and keep choosing to endure .