A Few Minutes With the Coach

In this section of the post, I’ll take a few minutes to discuss a topic each week that is pertinent to my training. Each week I’ll tackle one specific part of my training and explain either why I do what I do, or the reason behind my training sessions. This week I would like to talk about the mental preparation I go through when marathon training;

The Importance of Mental Preparation

The 2:49 Marathon Project is my attempt to PB and hopefully finish the Valencia Marathon under the 2:50 mark. I’ll need to be in peak physical condition to do this. But I’ll also need to be mentally prepared to face such a task. As a matter of fact, whatever time someone wishes to finish a marathon, mental preparation is a key ingredient to the training block. It actually surprises me that this isn’t a more publicised part of the training.

Anyone who has ever ran a marathon will tell you that there is a time where they question themselves. The brain will ask some, if not all, of these questions:

• Why am I doing this?
• I can’t go any further, can I?
• Is carrying on worth it?
• Wouldn’t it be easier to stop?
• What was I thinking?

Oftentimes the questions begin in the days leading up to the marathon and on the start line. This is why mental preparation is so important. Marathon racing is like most things in life, good preparation will increase the probability of success.

Mental Preparation Techniques

The Valencia Marathon is still 5-weeks away, but I’m starting my mental preparation. It’s vital for me to actually believe I can break 2:50. If I don’t believe it, what is the point? This is a non-starter. I must not only believe it in my heart, but I need to convince my brain to believe it. Throughout the training block I do the following things in order to be ready:

I Know My Why

As Simon Sinek would say, know your why. If something is important to me, I will follow it through. Nobody would suffer through so much self-inflicted pain if their why wasn’t a big deal to them and I’m no different. My why is always because I am not ready for life to get the better of me. I was close to losing it on a few occasions and now I’m fighting back. I am proving to myself that I am stronger than I ever thought I could be.

I Use Mantras

I use mantras for the hard runs and the difficult situations that arise. These challenges are faced nearly every week during a 16-week block. It could be a difficult run, difficult weather, an injury creeping in, not feeling well. Whatever the challenge I’m facing at the time, I remind myself that I’m strong. I have battled through harder things in my life. I can do hard things. I like to do hard things! These statements go on repeat when the going gets tough.

I Use Affirmations

About 3 weeks out, I start telling myself that I’m a 2:49 marathoner. Over and over I repeat this statement. Even before my feet hit the ground in the morning. I am reminded all day, every day that I am a 2:49 marathoner.

I Use Visualisation Techniques

When I explain this to people, I compare it to a golfer or a footballer who stands over their upcoming shot or kick and they see it finishing in success. I visualise the finish line and how it is going to feel when I reach my goal. I see the clock with my target time on it ticking. I hear the crowds roaring. I feel the medal going around my neck. I convince myself that this is not only possible, but this is what will happen.

I Visualise the Hard Parts Too

I prepare how I’m going to work through the race when the going gets tough. I see myself on the course and feeling the pain. I rehearse what I will say to myself and how I push through. I convince myself that I can get through these hard parts.

Look Good, Feel Good, Run Good

This is a technique that is probably underrated. Much like going to a job interview, when you dress for success, it is that much closer. I try to fill my head full of confidence and whatever I can do to achieve that, I’m going to do. So for me, it means ensuring I get my haircut, I have my best running gear (nothing new)  and that I feel fast. 

Racing Shoes are for RACING

Much like the above technique, I only break out my racing shoes for a few of the harder, faster sessions during the block. I want them to feel special. When I put these on, I know I’ll be running fast today.

These are some of the more effective mental preparation techniques that I’ve used for my marathon training. My more successful marathons in particular have been greatly improved by being mentally prepared for the hard parts. We will all face these doubts and questions on the course. By being prepared to face them, we are preparing for a successful result.