The Pain Cave
Entering the Pain Cave:
Picture this: you are mid-race, your legs are ready to give out, you are mentally exhausted, and the finish line is still far enough away that finishing seems unfathomable.
Your physical and mental fatigue pushes you to an edge where the temptation of throwing in the towel becomes overwhelming. Every step becomes a battle to not quit. It becomes hard to focus on anything but the relief and comfort you would experience from stopping.
Welcome to the “Pain Cave”.
The Pain Cave is a place you can go in your mind during these special moments. Imagine the pain cave as an expedition of transformation – just like delving into uncharted cave systems. The deeper you venture, the more treasures of self-discovery you unearth. Instead of fearing the pain, doubt, and discomfort, we can view it as an opportunity for growth.
A Note From the Best:
I first heard about the Pain Cave from Courtney Dauwalter, the GOAT of ultra-running, who most recently won the 2023 Hardrock 100 and Western States 100. After her races, Courtney frequently talks about the importance of not only embracing the Pain Cave when you arrive there mentally and physically, but also about deliberately training to dig the cave “deeper.”
“The Pain Cave is the place I go to in my head when it feels like I physically can’t take another step,” Dauwalter explains. “I’m a very visual person, so I’ll picture actually grabbing a chisel and entering this cave in my mind, because oftentimes our bodies are wanting to tap out before we’ve actually reached our limits.”
“Each time I’ve raced, and hurt a little more, and dug a little deeper, I’m actually making a bigger cave with different tunnels.”
Here are some small tips to navigating and digging your pain cave:
Navigating the Pain Cave:
1. Stay in the Moment: By focusing your attention on your breath, your strides, and the rhythm of your body, you create a mental anchor that pulls you away from thoughts of discomfort or doubt.
2. Positive Self Talk: Remind yourself of your previous training runs and other times you’ve encountered the pain cave. Find a mantra to repeat over and over during the race: “keep pushing,” “finish strong,” “dig deep,” etc. Positive self mantras tend to be more powerful and don’t fade out as quickly as negative ones.
3. Visualize Success: Imagine the feeling of reaching the next aid station, mile-marker, or even finish line. Daydreaming is one of the best ways to distract your mind— zone out to that burger or beer you are craving.
4. Celebrate Small Wins: Sometimes even the next water station is too far to fathom. Celebrate getting to the next tree on your path or catching up to the next runner. I literally like to run long distances with a bag of gummies or candy and reward my “small wins” with a piece.
Digging a Deeper Pain Cave:
1. Set Bigger Goals: Haven’t experienced the pain cave yet? Sign up for a race that scares you (make sure to allow for plenty of training time).
2. Ditch the headphones: One of the best ways to practice the pain cave navigation strategies above is to run without headphones. Force yourself to be completely immersed in your own head during training runs.
3. Intentional Training: Keep your easy days easy so you can really push the hard days and reach your pain cave. A fast and guaranteed way for me to reach my pain cave is to set the treadmill elevation to 12 at a specific pace and see how long I can last.
4. Embrace Discomfort: When you start to feel that discomfort in training, give yourself a smile. You’re finally able to pull out your chisel and dig your pain cave. You’ve made it to the point in training that you’ll be able to lean on in your race.
Beyond Running:
My favorite thing about the pain cave? It extends beyond running, becoming a metaphor for life itself. Just as we confront discomfort and challenges in running, we can apply the same determination and resilience to face all of life’s adversities.
Go Far!