Running a marathon is not an easy thing to do. It doesn’t matter whether you are someone who has run it a million times before or it is your first time, it is hard. There are ways to help make it easier such as training and diet. However, many people tend to forget one of the, if not the most important one, the mind. It is extremely important to mentally prepare for a marathon in order to perform to the best of your abilities.
Smile 😊
On social media, you quite often see and hear people talking about enjoying the training or how much they love running.
However, when they get to the race, for some reason, they completely switch gears and don’t smile, thinking that they must take things more seriously in order to perform well.
This can’t be farther from the truth. In fact, it is very important to smile and be happy when we run a marathon as it causes our brain’s synapses to fire better, provides us with more energy, and makes us smarter.[1]the guardian – How to run a marathon in your mind: 12 tips for winning the mental fight
While it might sound cheesy, the simple phrase “turn that frown upside down” can actually really help mentally prepare you for a marathon.
Break It Down
One of the most daunting things about a marathon is the distance. 26.2 miles is not short.
However, if you only see the entire distance, it might feel like you are up against an insurmountable hurdle.
One of the best mental exercise to help you in your race, is to break it down into doable chunks. Depending on your running ability and how you are feeling in your race, this could be into 5k, 3k, or even 100 meter sections.[2]Runner’s World – 10 Expert Tips to Beat Mental Boredom During a Marathon
By focusing on each manageable chunk, you won’t let your mind get in the way.
Focus on the Moment
Similar to the previous mental marathon race strategy, focusing on the moment instead of the finish line is extremely helpful.
Rather than focusing on where you are going, focus on what you are doing.
To break this down even further, instead of focusing on how much more distance you need to run focus on things such as:[3]polar – IT’S ALL IN THE MIND – HOW TO MENTALLY PREPARE FOR A MARATHON
- Holding a good rhythm
- Good running posture
- Enjoying the race and people around you
By enjoying the race and focusing on the process instead of the results, you are bound to have a great race no matter what the time on the clock says.
Talk to Yourself
One of the best ways to mentally prepare for a marathon is through self-talk.
This technique refers to the voice in your head.
There are a variety of self-talk quotes, mantras and even songs that you can use to help. If you need some inspiration, check out the following:
- Top 24 Marathon Quotes
- Motivational Poems to Help Your Running
- Top 23 180 BPM Running Songs
- Best Running Mantras to Help You Finish Your Marathon
- The Ultimate Running Playlist
These motivational self-talk can help direct your mind away from the negative thoughts that you might have during a marathon to more positive ones.
In addition, you might want to prepare several different motivational sayings for your race to help you with different difficulties that you might face during your race.
For example, you might say “hills are my friend” when facing tough uphill climbs or “just one more step” when you are near the end of the race.[4]the conversation – How to run a marathon hint: it’s all in the mind
Have Multiple Goals
For most runners, they have a time based goal when competing in a marathon.
However, it can be very helpful to be a little bit more flexible and expand your goals to more than how fast you run.
A great way to go about this is to set a minimum of 3 goals for yourself before your race.
The first is your dream goal. This is the goal that you want to achieve if everything goes to plan, whether that be fitness level, weather, or anything else.
The second is your less than ideal condition goal. This is the mark that you would be happy with achieving when things don’t go according to plan.
The last is your bare minimum goal.
By setting 3 different goals for yourself, you can help avoid disappointment when racing.[5]The PHD Runner – MENTAL TIPS AND STRATEGIES FOR MARATHON RUNNERS
Part Words
Running is just as much a mental exercise as it is physical. A marathon is just the most extreme example of this. With the proper techniques, you can properly mentally prepare for a marathon and come out with the best experience possible.
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