Mind Games

Tip From The DC Road Runners! 

Marathon Mind Games

Here’s a list of mind games that you can use during the marathon. Try a couple of them out on this weekend’s run.

1)      Have a personal mantra for the race. Are you running the race for somebody? Do you have a favorite inspirational quote that you can repeat in your mind? Think about why you started training for this marathon in the first place and how much effort you have put into getting to where you are. Whenever the race begins to get touch, repeat your mantra over and over in your head.

2)      Break down the race into components. Dividing up the marathon into smaller segments will make the distance feel much more manageable. At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.  Then, begin mentally dividing the course up into smaller sections such as 5 or 10 mile increments, or break down the course by landmarks.  Near the end, set small milestones to break up the course, such as mile by mile.

3)      Play Counting Games. Pick out a specific item you’ll see during the marathon, and count it. It could be counting signs, spectators, or a specific article of clothing on the spectators, or something innocuous like cracks in the roadway. It could also be number of other runners you pass (if so, it’s impolite to count out loud as you are passing them.)

4)      Find landmarks in the distance and force yourself to run to that point. "If I can just make it to that stoplight, then I can take a quick break". Once you get back running again, pick another landmark and run to that.

5)      Pull yourself toward fellow runners. Find yourself a runner ahead of you and pretend like you are being drawn to that person with an invisible rope. Let that person do all the work while you slowly pull yourself toward him. Once you've caught up to that person, find someone else in the distance and aim for them.

6)      Dedicate the Miles. Come up with a list of 26 friends, and assign them a specific mile in the marathon. During every mile, think about that specific person, the fun you’ve had with them, the hardships they have endured, or what you are going to do with them when you see them next

7)      Check out the scenery. Many marathons run alongside very interesting courses, and you're likely to see many landmarks you haven't seen before. Instead of concentrating on the pain, check out all of the interesting scenery (and people) around you.

8)      If the scenery isn't doing it for you, use associative and dissociation techniques to distract you. Associative techniques include paying close attention to your stride, breathing, course conditions, and fellow runners. Dissociative techniques include imagining that you're somewhere completely different--perhaps running on the beach or even on your trusty treadmill at home. Experienced marathoners are more inclined to be successful with associative techniques, while more inexperienced marathoners excel with dissociative techniques.

9)      Think about what's going to happen at the finish line. You are going to finish it strong, get an awesome medal, eat a TON of good food, take the best shower of your life, and then crash on the couch for a great nap. The sooner you get there, the sooner this can all happen!

10)  Think about how lucky you are to be able to be where you are now. You're likely very healthy and fit, compared to the vast number of people who would kill to be able to complete a marathon. Remind yourself that you're in great shape, have had wonderful training, and will get yourself to that finish line!

Your mental toughness will be tested during the marathon.  We all have periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon. It's Not Always Easy - If it were, everyone would do it, right? In the end, trust your training. You’re prepared and capable – believe in yourself.