Seven techniques to improve your mental fitness.
A marathon can be grueling, both physically taxing and mentally exhausting. It can also be incredibly rewarding. Completing a marathon is like graduating from college; difficult at times, but an accomplishment that no one can ever take away from you, and something that will be a source of strength and confidence for the rest of your life. You will forever be able to say “I did it!”
Running is also a great sport because it doesn’t take much to get started. You can do it alone, or it can prove a great way to build a network and expand your circles of friends.
In preparation, you’ve been training for months, perhaps years. Your body is incredibly adaptive, but being in good shape isn’t enough, you need to run consistently and allow time for your body to respond.
Race day is quite different from training, due to the crowd of competitors, presence of spectators, and a course that may be new or foreign to you. You’ve run some shorter races and have a feel for the differences of a race environment. Ready to do it?
For longer races, you want to be sure and have the right equipment and are prepared for the season/weather at hand. Having good shoes probably goes without saying. Clothes have improved so much over the years, have a running outfit that you like and that is made of technical fabrics (dri-fit or wicking materials) and not cotton so you’ll stay dry. Keep in mind that you’ll heat up as you get underway so don’t overdress. For women, a well fitting sports bra is also important to staying comfortable throughout the race. You’ll also need a hydration and nutrition plan for replenishing your energy during the event. If you’re in the habit of listening to music or a book on your iPod while you train (at very low volume so you can remain safely aware of your surroundings), be sure you research the race rules and are prepared to run without it. That can be a painful shift if you’re not acclimated and it’s best to train under the same conditions/rules as the race. Also, spend some time researching and talking to your doctor about proper nutrition on, and leading up to, the day of the race.
Being physical prepared (body, equipment, fuel) is essential. Now, it’s time to prepare and fuel your mind. For longer races and especially first time marathons, this is every bit as critical. Keep in mind that a marathon is different than other races. For most people, it isn’t about winning, but about the experience. Be sure to know what you want to get out of it.
Some strategies that you should practice, and that are helpful during a half-marathon, full marathon, or any long run include the following ideas, and I am happy to meet with clients for individual consultations as there are many, many more ways you can prepare. Here are seven to get you started:
1. Develop a preparation ritual
Watch just about any professional baseball player step into the batter’s box and you’ll see them go through a short series of rituals. Why? Because having a routine, behaviors that become an easy habit, will channel anxious or nervous energy. Rather than fight it, establish a productive routine that works for you. It may be loud music, or quiet meditation and a quick prayer while you stretch, but finding a routine that is familiar will help to relax you and improve your performance. This isn’t just for race day, but make it a part of your training.
2. Self Talk
Identify your supporters, family or friends that care about you and are cheering for you from the sidelines. All of the time you were able to put into training didn’t happen without support. You are not alone even though you may be running alone. You can still give yourself a pep talk, or play back encouragement you’ve received from them; “I’m so proud of how far you’ve come” or “I know you can do this.” Remind yourself of your goals and how good it will feel to have accomplished them. Tell yourself that “I can do anything.” There is nothing wrong with vocalizing or doing it out loud too. If you’re running for a charity or a cause, remind yourself of the reason you’re running and how it is worth enduring for the greater good.
3. Find a Mantra
The Sanskrit word “mantra” means “instrument for thinking” and is related to self talk, but an even simpler form. Remember the Rankin/Bass stop-action Christmas special, “Santa Claus is Comin’ to Town”? Kris Kringle runs into the grouchy Winter Warlock who commits to changing his ways? How does he do it? With the mantra, “Put one foot in front of the other.” Try playing that over and over in your head. Match it to your breathing. Allow it to drown out other thought and be your motivation. No need to memorize the Gettysburg Address. Find an inspirational quote, a simple catch phrase, that resonates with you, and repeat it in your mind as you run. Something like the Olympic motto, “Faster, Higher, Stronger” is an excellent model for a mantra.
4. Make Short Goals
It was Henry Ford who said “There are no big problems, there are just a lot of little problems.” So it is with a marathon. When viewed in its totality, it can be overwhelming. But when you’re feeling tired, you should set small goals for yourself; create a series of smaller accomplishments and a pattern of small successes. Tell yourself, “Make it to the next turn and I’ll feel better.” Or, “there’s an aid station in one mile, that will help.” Break your run into pieces, and a 20 mile run becomes four five-mile runs. At the five mile mark, picture yourself starting a new run and just focus on finishing that five mile segment.
If you’ve kept a running log or diary tracking your runs, this is a good time to reflect on your accomplishments. Think of how you’ll reward yourself as you complete each new goal. Think of the massage or new pair of shoes that you’re earning and it will help energize you and strengthen your resolve. Make plans for tomorrow.
5. Use Imagery
When you feel heavy or flat, try to imagine springs in your shoes. When you’re tired, spot something ahead and imagine a magnet pulling you towards it. If you feel tight, imagine a river flowing alongside you. It is helpful to seed your imagination with images of runners you admire. Then draw upon those images and picture yourself running as smoothly, gracefully and effortlessly as they do.
6. Play Counting Games
There are always a lot of things to count along your run to help distract and calm you. It can really help with preventing you from becoming overly analytical picking apart your technique rather than find a flow and falling into a rhythm. For example, pick out an item of clothing and count how many you spot during your run. How many white hats or neon shoes can you find? If there aren’t other runners in your vicinity, count stop signs, convertibles or dogs. Another variant might be to pick something ahead and simply estimate how many steps it’ll take you to reach it, and then count down and see how close you can get.
7. Visualize Your Race
Learn the course. Drive it if you can. Draw it out from memory. Picture yourself as you line up to start. Imagine yourself running each mile and crossing the finish line. Who will you see as you approach the finish? What will the clock read as you cross? How will it feel to have a race medal placed around your neck? Who will you have your picture taken with? Imagine how big your smile will be. Don’t rush it.
Imagining the details will remove uncertainty. It’ll be like you’ve been there before! And your performance will reflect that experience, even though it was imagined.
There are literally dozens more techniques and different strategies work better for different people and at different stages of a race. Schedule time to meet with a sports counselor and work out the best approaches for you, given your unique personality and circumstances.
Mary Lee King, MS, LPC
© Hidden Lakes Counseling