Mental strength in Ultra Running: 7 tips from pro athlete Rosanna Buchauer

Sweat on the forehead, a tired smile on the face, legs that want to stop long ago. Everything in the body screams for a halt, and yet it goes on. It’s exactly these moments that define Ultra Running. It’s not about the times, not about the placements, but the question of what happens when there’s no obvious reason to keep going – except for your own will.


The longer the distance, the clearer it gets: the body keeps going, but the mind decides if you continue. Rosanna Buchauer knows these boundary moments from countless races. The professional ultra and trail runner is among the best in her sport internationally. Here she shares seven tips to help you keep going, even when your mind wants to give up.

1. Speak to yourself – but properly

In tough ultra races, the inner dialogue is louder than any outside voice. Doubt, expectations, and self-criticism always show up when things get really tough.

I’ve learned: mental strength doesn’t mean suppressing those thoughts. It means consciously controlling how I speak to myself. Words decide whether I stay put or keep moving. When I put myself down, I limit my own options. Constructive, clear self-talk keeps me able to act even when it hurts.

2. Discomfort is information. Not failure.

Pain, fatigue, and exhaustion are part of Ultra Running. For me, what’s crucial is to interpret these signals correctly.

I compare it to a car dashboard: a yellow light means something needs attention, but it doesn’t mean you have to stop right away. A red light means stop. Mental strength for me means not overreacting to yellow warning signals and never ignoring red ones. This distinction protects me in the race and beyond.

3. Training isn’t just physical

For a long time, I thought mental strength just comes automatically with training. Today I know: the mind needs structure just like the body.

I specifically prepare myself mentally for stressful situations, not as motivation, but as preparation. When I’m super exhausted, I don’t rely on what I know, but on what I’ve trained. Mental training gives me clarity when making decisions is tough.

4. Goals are guides – not rules

I set big goals for myself. They give me direction and purpose. But I’ve learned not to use them as a measure of my worth.

Ultra Races rarely go as planned. Weather, the course, and my body all play a part. For me, mental stability comes when goals provide direction without creating pressure. Growth doesn’t just happen through results, but through the courage to face challenges, even if they end differently than hoped.

5. Let the right thoughts “take the mic”

You can’t control your thoughts. What I can influence is which ones I pay attention to.

I imagine my head like a room full of voices. Some support me, others doubt me or put pressure on me. Mental strength for me means consciously deciding which voices get space and which I turn down. I decide who gets the mic.

6. Presence beats perfection

Ultra Running is rarely controlled or pretty. I sweat, I struggle, I suffer. Perfection isn’t a realistic goal here.

Instead, I focus on being present: staying in the moment, taking the next step, not thinking about the whole journey at once. Being present reduces mental overwhelm and creates clarity, even in tough times.

7. Resilience isn’t a trait – it’s an attitude

Mental strength shows up not just in the race, but especially in how you deal with setbacks. Injuries, canceled competitions, or missed goals are just part of my sport.

After my injury-related drop out at the Ultra Trail du Mont Blanc, I’ve learned: resilience isn’t a state. It’s an attitude. The choice to look at things, take responsibility, and move forward with new clarity on the trail and in life.

About Rosanna Buchauer

Rosanna Buchauer, born in 1990 in Inzell, grew up in the Bavarian Alps and now lives in Innsbruck. As a young girl, she was an active speed skater before discovering her passion for trail running. She started her running career as a DYNAFIT Trailhero and drew attention with her unbridled ambition and perseverance. Since 2021, she has been a member of the DYNAFIT athletes’ team and is now one of the strongest Trail and Ultra Runners in the world. Whether at the legendary Snowman Race in Bhutan or surfing in Portugal – Rosanna seeks the sporting challenge and knows how to handle it like hardly anyone else. Constantly shifting boundaries.