We’re now just a few days away from the start of the marathon weekend extravaganza that is Paris, Manchester, Brighton, ending in London. You’ve done the physical stuff, now it’s time to ensure you’ve nailed your mental game..
Some of what you’re going to read now is going to see so obvious, you’ll be thinking, ‘Jeez, I’m not THAT clueless.’ But really, it’s amazing the impact that pre-race marathon anxiety can have on your mind so do everything you can NOW to nail your mental game.
So, you’ve probably been training using your race pace for certain parts of your training for between 12-20 weeks by now. But write it down anyway, and keep repeating it.
What to do: Perhaps even write it down on the back of your hand on race day. Seriously, I can’t remember the amount of times I’ve stood on the start line and had a panic about what my race pace is because I suddenly can’t remember it.
Prepare for the marathon mile crunch points
I’ve run about ten marathons and every event I’ve had crunch points at the same mile markers. These are where a chink appears in your mental resolve, which can quickly turn into an ever widening fault line if you don’t have mental strategies in place. Personally, my crunch points are mile 15 (‘Oh jesus, I’ve got to run nine more miles at this pace?‘), mile 18, (seconds after you think, ‘Wow, I’m flying,’ you realise the remaining miles are going to feel like a 10km race and there’s no flying feeling going on with that) and mile 24, when you’re SO close but suddenly calculate those miles into pace and how much time that means is left on your feet (personally, two miles seems less to me than calculating time).
What to do: Everyone has their own mantras and strategies for getting through the battlefield that goes on in your brain when you’re running. If you don’t, write them down now, whether it’s a memory of a training run that you didn’t think you were going to get through, a reason for why you’re running or even organising someone to be at what you think will be your crunch points to help get you through. Mine is very boring, I just count backwards from 100 to filter out the voice telling me to stop.
Beware the wormhole
You can get so deeply introspective when running a marathon, it’s easy for one negative thought to send you down a wormhole until you feel like you’re legs are like lead and you’ve convinced yourself that you’re crap and you won’t ever finish.
What to do: Break the pattern, look outward and talk to someone else. In fact, if you pass someone who looks like they’re struggling, encourage them. It can take your mind completely off your own struggles and you’ll probably be fine within a few minutes.
The positive panel
So many women do this; they think of all the miles or the training sessions they didn’t do, or the runs that went badly and have all this shored up when they stand on that start line. Bin this. You all rock, you’re on the start line!
What to do: Write down all those training runs where you felt fantastic, where things went to plan, the tuning races that you did to get where you are, the friends you’ve made along your training journey. Have this front and foremost when you hit that start line.
What mental strategies do you use when running a marathon. We’d love for you to share them so do comment below and help others.