Grit

Sandra Harrell, DPT, MS
April 02, 2026

In the world of endurance sports, we spend a lot of time obsessing over aerobic thresholds, hydrodynamics, and wattage.

We buy the carbon-plated shoes and the $1,000 wetsuits, hoping for that marginal gain.

But when you’re 400 meters into a choppy open-water swim or hitting the "wall" at mile 18 of a marathon, the gear isn’t what keeps you moving.

Grit does.

Coined by psychologist Angela Duckworth, grit is defined as passion and perseverance for very long-term goals. It’s not just talent, and it’s not just "trying hard" for one workout.

It’s the ability to maintain interest and effort over years, despite failure, adversity, and plateaus.

For swimmers and triathletes, grit isn’t just a personality trait—it’s a competitive advantage you can train.

The Power of "Productive Suffering"

Grit allows you to reframe the "pain" of a high-intensity interval. Gritty athletes don’t see discomfort as a sign to stop; they see it as necessary data.

The Advantage: You build a "fatigue resistance" that is as much mental as it is physiological.

Navigating the "Boredom" of Consistency

Triathlon and swimming are sports of extreme repetition. Success isn't found in a single "hero workout"; it’s found in the 5:00 AM alarms and the thousands of flip-turns performed when no one is watching.

Grit helps you navigate the Plateau of Latent Potential. This is the long stretch where you’re working hard but the stopwatch isn't showing improvement yet. Gritty athletes trust the process enough to stay the course until the breakthrough happens.

Resilience When the Race Plan Fails

A triathlon rarely goes perfectly. Your goggles might get kicked off in the mass start; you might drop a chain on the bike; the heat might skyrocket during the run.

Athletes with high grit scores exhibit cognitive flexibility. Instead of spiraling when things go wrong, they pivot. They focus on the next "micro-goal"—just get to the next buoy, just reach the next aid station.

How to Build Your Grit Reservoir

Grit is a muscle. If you want it to show up on race day, you have to stress it in training.

Strategy	Application for Swimmers/Triathletes
Find Your "Why"	Connect the grueling 4,000-yard swim to a core personal value (e.g., "I am someone who finishes what I start").
The "One More" Rule	When you want to quit a set early, commit to doing just one more rep. This expands your mental ceiling.
Deliberate Practice	Don't just swim laps. Focus on one tiny technical element (like high elbow catch) even when you're exhausted.
Manage Self-Talk	Replace "I can't breathe" with "This is what my body feels like when I'm getting faster."

The Bottom Line

Talent might get you to the starting line, but grit gets you to the finish. The next time you’re shivering on a pool deck or staring down a brutal headwind on your bike, remember: you aren't just building fitness. You are building the mental toughness required to outlast the competition. When the physical gap between athletes closes, the one with the most grit always wins.

Keep grinding.

-Dr. Sandra and Team