Mental Strength for Marathon

The Toronto Marathon is happening next weekend (May 15^th 2011) and I am looking forward to be a part of the Psyching Team this year. So this week I thought would discuss the mental preparation required for a Marathon.

A marathon is one of the most challenging sport to participate in and year after year we see more and more people from all walks of life participating in it. There is no doubt that it is one of the toughest physical endurance sport and hence the requirement of mental strength.

Marathon being an individual sport, can either work in favor or against a runner on marathon day. What I mean by this is that usually practice runs are done either individually or as a part of a small group whereas come race day, there are thousands of people who are running with you. This can affect the performance for some negatively as they are distracted by the fellow runners, while for others it could be encouraging and motivating to carry on.                                                            

*Sport psych tip*: Use the presence of fellow runners to your advantage and enjoy it. If you are a serious competitor, then it provides you opportunities to see yourself go ahead of others. If you are running just for the challenge, then get encouraged and motivated by seeing so many people from all walks of life participating.

Fatigue is and a syndrome known as “hitting the wall” which normally occurs around 18 miles, are other important factors. The best way to deal with this factor is during training, get used to it and find ways you can overcome it and fight through it. Following a good nutrition plan through the training days and on the day before the race will also help your body to be in better condition. Keep yourself well hydrated before, during and after the run .                                                                

*Sport psych tip*: Try to develop key words during practice which help you keep going and use them on race day too.

 Anxiety and worry about the course is also an important factor which could affect your performance on race day. Learn everything possible about the course before the race, look at the elevations and other surprises on the course. Nervousness and anxiety can also affect you more and more as the marathon approaches.                                                                                                                      

*Sport psych tip 1*: Try to discuss the course with someone who has run it earlier. Try to go to the course and walk through it once if possible or drive along the path and see what to expect. Mentally rehearse the course.                                                                                                                        
*Sport psych tip 2*: Set goals for practice and race day. Try to break down the race while setting goals and be aware of different emotions, feelings, and delays in expected times. Being prepared will help you deal with difficult situations.                                                                                     
*Sport psych tip 3*: Learn quick relaxation techniques and use them to calm your nerves before and during the race. Eg: Taking a deep breathe or using a key word.

Expect the unexpected and practice for it. There are certain things that are in your control and certain things which are not. The weather on race day is an important factor that is completely out of your control, so be prepared for the worst.                                                                                

*Sport psych tip*: Try to practice under various weather conditions that you might expect at the run. It could suddenly get rainy or cold, when you were expecting a perfect day for your run. Do not let this affect you, as it could negatively affect your performance. Remember that everyone is going through the  same conditions.

Imagery: Another thing that top athletes do before a major event is “Imagery”. Imagine the course, imagine yourself on it, try to make the experience as vivid as possible. Practice it as often as you can, before your practices, on the night before the race. This will create what is called muscle memory and help you on race day. Visualizing your opponents on the course with you would also be of great help. You can see videos of their previous races and see when they peaked and make it a part of your imagery/visualization.

Self Talk: Pick a few positive words and use them repeatedly to keep you going and finish the race. Whenever fatigue sets in or you are in pain, use those words to push you forward and finish the race. Try to keep the words simple and meaningful to you and most of all remember to keep them positive. Eg. “I can do it”, “Focus”, “Relax”, “Keep going” etc.

To summarise, unlike other sports long distance running is not a skill sport but is purely a test of physical endurance and stamina. When the runner’s body is on the verge of its physical endurance tipping point what makes the difference between someone who submits to the exhaustion and someone who overcomes it is one’s mental readiness and toughness at that point. All the above salient points are only guidelines towards achieving that level of mental conditioning to go past that milestone.