Mental Training: How to Overcome Fatigue and Maximize Energy

March 6, 2025

Is fatigue an insurmountable limit or a threshold we can learn to push further?
For years, sports science has considered exhaustion a predominantly physical phenomenon: an energy depletion, a buildup of lactic acid in the muscles, a drop in glycogen stores.
However, recent studies have challenged this perspective, suggesting that the brain plays a decisive role in the perception of fatigue.
Under certain conditions, we can even trick it to enhance our performance.

Can We Overcome Fatigue? Science Says Yes

According to the Central Governor Model, developed by physiologist Tim Noakes, the brain acts as a central regulator of fatigue.

It is not the body that depletes its resources and signals the need to stop; rather, the brain modulates the sensation of exhaustion to prevent potentially fatal damage.

In other words, when we feel exhausted, our body is not actually at its limit—it is the mind that imposes a reduction in effort to keep us safe.

This theory has been confirmed by several experiments.

A study conducted at Bangor University showed that cyclists exposed to mentally demanding tasks before an endurance test exhibited a significant drop in performance, despite unchanged physiological parameters.

Thus, fatigue is not just a matter of muscles, as cognitive exhaustion also affects physical endurance.

Trick Your Mind to Overcome Limits

If fatigue is at least partially a mental construct, can we train the brain to endure longer?

Professional athletes use various techniques to delay the perception of exhaustion and enhance their performance.

Cognitive Restructuring & Inner Dialogue

The words we use directly influence our mental state.

A study published in the journal Medicine & Science in Sports & Exercise demonstrated that positive self-talk can increase endurance.

Motivating ourselves by repeating phrases like “I can do this” or “I am strong” helps build confidence and motivation.

Additionally, professional athletes adopt strategies to reframe negative thoughts.

Instead of perceiving fatigue as a sign of failure, they interpret it as an indication of progress.

This approach shifts the focus from suffering to achieving the goal.

Visualization & Mental Anticipation

Imagination can also be a valuable ally in controlling fatigue.

Mental imagery techniques allow athletes to simulate exertion mentally and prepare to manage pain before it even occurs.

This process reduces the element of surprise and strengthens psychological endurance.

Exposure to Mental Fatigue

If cognitive exhaustion lowers physical performance, then training the mind to endure fatigue can make it more resilient.

Research conducted at the University of Kent highlights that performing mentally demanding tasks before training strengthens the ability to withstand physical exertion.

This principle is based on the cognitive load theory: exposing the brain to controlled stress to enhance its resistance.

Some endurance athletes incorporate mental calculations or intensive reading sessions into their training protocols before a competition to accustom the mind to enduring stress without giving in.

Sensory Strategies: Distract to Endure

Finally, another effective method is sensory distraction.

Studies from Brunel University have shown that listening to rhythmic music reduces oxygen consumption and the sensation of exhaustion.

Watching motivational videos or focusing on external stimuli also helps decrease awareness of fatigue, allowing athletes to extend their activity before experiencing an energy drop.

Beyond Our Limits: The Mind as the Key to Endurance

While fatigue was once believed to be an unbreakable barrier, today we know that the brain plays a crucial role in physical endurance.

Elite athletes apply these strategies to improve their performance, but they can be beneficial to anyone facing a challenge—whether it’s running a marathon or handling an intense workday.

Endurance, after all, is not just about muscles but also about how we choose to interpret fatigue.

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