MENTAL ENDURANCE & FOCUS FOR SKYRUNNING

New season, new challenges—are you ready?

Jeremy Strom, Head Running and Performance Coach of Satori Endurance, talks us through a 3-step guide to help you develop breathwork, visual acuity, and race-day confidence.

As the Acantilados del Norte Skyrace approaches, many athletes find themselves wondering if they are prepared for the task that is SKYRUNNING. Whether it’s shaking off winter fatigue, regaining competitive sharpness, or simply the challenge of pushing limits, the mental game can feel just as demanding as the physical one. 

So, whether this is your first Skyrunner® World Series race or you are a seasoned veteran, mental endurance, (and resilience), are the keys to unlocking your best performance. 

Mental endurance is gained by a few foundational skills. It’s what keeps you in control on technical descents, focused when fatigue sets in, and confident when the race gets tough. 

This 3-step guide will help you develop breathwork, visual acuity, and race-day confidence to hit the start line with clarity, composure and confidence.

Breathwork*: Mastering the calm (finding satori)

– Breathwork is a tool that helps regulate stress, maintain rhythm, and keep you grounded on technical terrain.

Pre-Race Breathwork*: Ignite the nervous system, activate the trunk (core) and minimize anxiety and the production of stress hormone, cortisol. 

Pre-Race Breath technique 1- Box breathing:

1. Inhale deeply through the nose for 4 seconds.
2. Hold the breath for 4 seconds.
3. Exhale slowly through the mouth for 4 seconds.
4. Hold the breath out for 4 seconds.
5. Repeat for 2-3 minutes.

This technique signals to your nervous system that you’re in control, reducing cortisol (stress hormone) and improving focus.

Pre-Race Breath technique 2- Trunk (core) activation for greater economy, brain-body connectivity and faster running. 

1. Inhale completely through the nose, filling your lungs to expand your belly. 
2. Force 3 intermittent exhalations without taking another breath. 
3. Upon completion of 3rd exhalation continue to exhale until you feel there is no more breath and then continue for 2-3 more seconds. (This will force some people to cough) 
4. Perform this 2-3 times and notice the muscles around your spine contracting at the end of your 3rd exhale 

Perform these breath techniques prior to your traditional pre-race warm up.

Vision Training**:

See the Line, react to what you see and Run with Confidence!!

Skyrunning races like Acantilados del Norte demands a strong visual system. The rugged coastline, cliff edges, and technical descents require quick decision-making and precise foot placement. We get 80%+ of our inputs through our vision and our ability to respond to what we see is key, especially on the technical trails of sky running.

Pre-Race Vision training- Warming up your visual system is as key as warming up your body before a race. The following 2 drills are quick ways to activate the visual system while preparing your nervous system for the physical task ahead. 

Drill 1-

1. Hold 1 hand under your chin, so your head stays still, and your other arm extended out in front of you with thumb up.
2. moving your extended thumb in random patterns follow your thumb with your eyes without moving your head. 
3. Make sure to cross your midline and change depth. Do this for 30 seconds, then switch hands

Drill 2-

1. Pick an object about waist height and 10 meters in front of you. 
2. While keeping your eyes on the object move your head side to side, up and down and in circles.
3. Continuing to keep your eyes on the object perform static lunges forward, backward and sideways. 
4. Perform this drill with objects at head height, waist height and knee height for 30 seconds each. 

Visualization: Mental Rehearsal for Race-Day Success

• Pre-Race: Close your eyes and run the course in your mind—see yourself strong on the climbs, nimble on descents, and powerful at the finish.

Race-Day Confidence***:

Own Your Start Line Mindset

Even the fittest skyrunners can struggle with self-doubt before the season’s first race. Here’s how to build confidence:

Pre-Race Routine for a Confident Start

Set a Mental Anchor – Recall a time you felt unstoppable on the trails. Hold onto that feeling.

Body Language Matters – Stand tall, breathe deeply, and avoid nervous fidgeting. How you carry yourself affects how you feel.

Stay Present – Don’t get overwhelmed by the whole race; focus on the first 10 minutes and settle in.

1. During the Race: Managing the Tough Moments
2. Break the Race into Sections: Focus on one climb, one descent, or one aid station at a time.
3. Control the Controllables: Weather, competition, and conditions are out of your hands—your effort, mindset, and response are what matter.
4. Turn Nerves into Energy: Butterflies in your stomach? That’s just your body preparing to perform. Reframe it as excitement, not fear.
5. During the Race: When doubts creep in, use a mantra like “flow with the trail” or “strong, steady, smooth” to reset focus.

Final Thoughts: Embrace the Challenge

Skyrunning isn’t just a test of physical strength—it’s about mental endurance, adaptability, and resilience. As you prepare for Acantilados del Norte, commit to sharpening your breathwork, vision, and confidence. 

~Find your Satori

You can find out more about Satori Coaching here: https://satoriendurance.com

Jeremy Strom, Head Running and Performance Coach

Satori Endurance LLC

Resources:

*Breathwork 

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
2. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
   1. Minimizing cortisol- https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.00874/full

**Vision 

1. https://www.researchgate.net/publication/380839398_Role_of_Sport_Vision_in_Performance_Systematic_Review