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Of all the distance running
events, the marathon presents the greatest challenges both
physically and mentally. Even after completing all the
required training and making it to the race site rested and
healthy, arriving at the starting line in less than the ideal
state of mind can have a devastating effect on your
performance. In this section, a variety of mental strategies
will be discussed that will enable you to set realistic goals,
complete the necessary training (in particular, the long
runs), and be optimally prepared mentally for the challenges
that await you in completing the marathon. Please be familiar
with the following terms as each will be mentioned later in
this section: |
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Mental
Rehearsal/Visualization - The process of creating pictures or images
in your mind. |
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Imagery
- Playing
out/imagining in your mind the way you wish for an event
to occur. |
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Self-talk - The "voice" in your head that gives you the
opportunity to provide yourself with positive
affirmations during adversity and tough
times. |
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Before You
Begin
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| There are certain
"prerequisites" or internal characteristic that a runner must
possess in order to undertake the necessary training that a
marathon requires. These include motivation, self
discipline, and effective time-management, all of
which are characteristics that are inter-related. While a
coach can provide interest and enthusiasm regarding the
training program he or she designs and presents, motivation
and self-discipline must be developed primarily from within.
The best marathon training program in the world will not
enable a runner to make it to the finish line of a marathon if
he or she isn't internally motivated to undergo and complete
the training and then finish the race. By the same token, it
requires a great deal of self-discipline to complete the long
training runs while at the same time, cope with other daily
distractions and manage all the personal responsibilities
daily living provides. This is why it is crucial that the
runner who wishes to train for the marathon be an effective
manager of time. It is beyond the scope of this website to
discuss in detail strategies to enhance one's motivation,
self-discipline, and time management techniques. There is a
wealth of information out there relating to these topics along
with information on sports psychology.
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Short and Long Term Goal
Setting
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General Goal Setting
Considerations |
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For most first time marathoners, goal setting is
simple . . . to finish the race! There are two basic types of
goals: Process goals and outcome goals. It is important to set
short term objectives (process goals) on your way to achieving
the big goal (outcome goal). The definitions and examples of
process and outcome goals are listed
below:
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Process
Goals - These types of goals
involve activities which focus on mastering the task and
increasing one's skill level (e.g., the knowledge and
training needed to complete a marathon). Examples of
process goals include: Following the training schedule
as closely as possible; Improving your nutrition;
Reading as much as you can about the marathon;
Consulting with your coach on a regular basis; Getting
more sleep to be as rested as possible,
etc. |
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Outcome Goals - These goals relate to the finished product
or stated differently, goals you hope to accomplish in
the marathon. Examples include: Breaking 4 hours in the
marathon; Running the second half of the marathon faster
than the first 13.1 miles, Defeating a rival; Running a
personal best in the
marathon.
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When selecting goals, it is best to be as
specific as possible. Be sure to write the goals down, perhaps
tell others about your goals, and set a time frame for
achieving the goals. These strategies will enhance the
possibility of achieving both your short term objectives as
well as your big goal.
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Marathon Goal
Setting Considerations |
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In the couple of weeks prior to the marathon,
think about three (outcome) goals you'd be interested in
accomplishing for your marathon: An easily obtainable goal, a
realistic yet moderately challenging goal, and an ultimate
goal. Determine a strategy to achieve the ultimate goal, but
build in flexibility in your plan to shoot for less ambitious
goals if things don't pan out the way you had planned. Above
all, be realistic. For example, if you don't possess the
genetic make-up to run a sub 38 minute 10-K, there's very
little chance you could break three hours in the
marathon.
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Strategies for
Completing the
Training
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Find a
coach who has a reputation for being both enthusiastic
and possesses a positive attitude. These traits can help
inspire and motivate you. |
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Join a
group or team whose members share your same goals. These
individuals can provide the needed emotional support.
Groups or a training partner can help make completing
the long runs easier than doing these alone. It is
essential to find people who run your approximate pace
so that long runs do not turn into races. |
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When
running long, break the course into sections mentally.
That is, mentally run from one landmark to the next
instead of thinking of completing the entire 20 mile
training course. When you reach the first landmark, then
mentally think of running to the next and so
forth. |
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Realize
that the training will not always be easy. If running a
marathon was simple, there would be no challenge as
everyone would be able to do it. To enable you to cope
with the physical and mental demands of completing the
long training runs and the actual marathon when the
going gets tough, there are several mental strategies
you can utilize. These strategies and examples are
listed in the next section. |
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Examples of Mental
Strategies
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Self-talk
Thoughts - Say to yourself: "If this was easy, then
everybody could complete a marathon."; "Keep running . .
. maybe I'll feel better when I have some Gatoraid.";
"If I quit now, I'll be very disappointed in myself
later this afternoon."; "I'm not really physically
tired, I'm more fatigued mentally."; "Completing this
important training run will give me confidence and
enable me to finish the marathon comfortably."; "In just
one more hour this run will be finished and I'll be in
at home ...showering, relaxing, eating,
etc." |
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Imagery -
Imagine that you are a world class marathoner and in the
lead of the Boston or Olympic Marathon; Imagine that
your running form is smooth and graceful; Imagine that
your a running effortlessly and very
relaxed. |
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Visualization/Mental Rehearsal Strategies -
Picture yourself running every mile of the marathon for
which you are training; Visualize what the finish line
area will look like (e.g., with the clock displaying the
time you're shooting for); See in your "mind's eye" the
spectators who will be cheering for you; Think of all
your friends who will be pulling for you while you'll be
running. |
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Psychological
Strategies the Week Before the Marathon -
Relax!
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As you
taper, concentrate on reading books and magazine
articles that will provide you with motivation and
inspiration. |
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Take care
of any anxieties and concerns in the weeks prior to the
marathon. Preparation is the best strategy to reduce or
eliminate stress and anxiety, all the more reason to
have completed those key long runs in the weeks prior to
the marathon. Getting a head start on packing if
traveling out of town is another way to reduce your
stress level. |
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Remember
that is normal to be tense or nervous prior to a
marathon. Even the most seasoned runners experience
these feelings. |
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Stay away
from participants who are excessively stressed out or
are negative. Don't let these individuals affect your
state of mind. |
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Touring the
Course - For first time marathoners, I recommend NOT
viewing the course prior to the race. Doing so may add
to your nervousness (particularly if the course is
difficult). Instead, look at a course map and/or
elevation profile diagram to become familiar with the
characteristics of the course. It can be a positive
psychological experience to think of the marathon as an
"exploratory sightseeing excursion" which can add some
interest, excitement, and positive anticipation
regarding the last miles of the race that are oftentimes
mentally tough. |
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Psychological
Issues During the
Marathon
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If you've
trained properly and barring any unforeseen problems,
nothing should stop you from achieving your goal of
finishing the marathon. Nothing, that is, except a lack
of confidence and/or a negative attitude at the starting
line or during the race. When you line up at the
starting line, don't just think that you can do
it. . .Rather, know that you will
finish. As mentioned previously, finishing a
marathon is seldom easy (for most participants). If it
was an easy thing to do, then there would be nothing
special about the 26.2 mile distance. However, a
positive mental attitude will go a long way in helping
you finish. Nothing builds confidence more than the long
training runs (20 milers and longer) that you have
(hopefully) completed in practice that will enable you
to know that you will finish the race. Other helpful
mental tips include: take time to enjoy the spectators,
participants, and the scenery of the course; Stop
negative thoughts dead in their tracks and change them
to positive affirmations; Think about how proud family
members and friends will be of you; If you encounter a
difficult hill in the race, look at it in a positive
light - See the hill as an opportunity to exercise
different muscles, giving tired muscles a breather. When
you have just two or three miles remaining in the race
(and you are hurting), think about how short that two to
three mile stretch is on your neighborhood training
route. |
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Mental
Considerations after the Marathon |
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Also see Life After
the Marathon section
for more
information. |
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Staying motivated and
combating burnout - It is
not uncommon for runners to suffer post-marathon
depression after finishing a marathon. This is due in
part to achieving a goal which took much time and energy
to reach. Now that the goal has been accomplished,
runners oftentimes feel a void in their lives. Until you
are ready both mentally and physically to set new goals,
consider the following strategies to deal with reduced
motivation and/or burnout: Run simply for fun, not
worrying about following a training schedule; Supplement
your running by participating in cross-training
activities; Take a break altogether from running; Spend
more time with family and friends and enjoy some social
activities or non-athletic hobbies. |
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Setting new
goals - When the burnout
phase is over, or if you were lucky enough to avoid
burnout, think about some running goals you'd like to
accomplish over the next few months. These don't have to
center around a marathon however. Perhaps you may wish
to improve your 5-K time or maybe you might be
interested in completing a triathlon. See strategies
above regarding the setting of new
goals.
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