Understanding What Motivates Runners: The Power of Focus Over Reasons

As the New York City Marathon approaches, many wonder how runners manage to push through the most grueling parts of the race, especially when exhaustion and self-doubt threaten to halt progress. Traditionally, motivation has been thought of as stemming from a clear 'why'—the reasons behind one's goal. People often remind themselves of the larger purpose, whether it's personal achievement, health benefits, or supporting a cause.

However, recent research from New York University challenges this common assumption. A study indicates that during intense physical effort, runners are less driven by contemplating the 'why' and more by narrowing their focus to immediate goals and specific milestones within the race.

Lead researcher Emily Balcetis explains that as a run becomes harder, athletes tend to shift their attention from broad, motivational reflections to concentrated, task-specific awareness. Instead of pondering the overall purpose, they focus on how to manage their pace, maintain breathing, or reach the next checkpoint. This shift in attention, rather than just motivation, appears to be a more effective strategy for endurance and performance.

The study involved surveys of about 1,000 runners participating in various races, from 5K events to 10-mile runs. Findings showed that faster runners tended to start with a narrower focus and intensified it as the race progressed. Interestingly, the researchers found that while runners' mindsets—whether planning their route or deliberating their reasons—did not directly influence their attentional focus, the actual focus on specific tasks was a critical self-regulation tool.

This separation suggests that practical, attention-driven strategies are crucial for performance. Runners who concentrate on the 'how'—such as pacing and breathing—can better cope with exertion than those solely relying on the 'why.' In essence, mental resilience is not just about belief in the goal but about employing effective focus techniques.

In sum, the key to endurance lies in effective attentional control. When race strains mount, honing in on immediate actions and milestones proves more beneficial than dwelling on abstract motivations. This insight into the mental strategies of runners may inform training approaches aimed at improving performance under physical stress.

Source: https://medicalxpress.com/news/2025-09-runners-focusing.html