I ran 31km yesterday as training for the Sydney marathon (49 days to go). It was a miserable day; cold, wet, and windy – very un-Sydney-like.

I had three and a half hours to think about why we should all push ourselves to do difficult things.

When we take on tough tasks, we grow stronger in our minds. The muscle grows the more we challenge it.

Doing hard things also makes us feel more sure of ourselves. We prove that we can overcome obstacles, making us more confident in other areas of life.

Mental toughness increases. These long runs are small victories on the path to the big day in front of large crowds on the streets of the city. I know I can do it on the day if I’ve put the work in week to week – it all compounds.

Want to set your own challenges? Start small and work your way up. Set clear goals and keep track of your progress. Remember, the hardest things often bring the best rewards in the end.