How to Use Mental Focus in Your Marathon Training

The excitement of race day often gets you through the marathon itself. The real challenge of the marathon might be the weeks and months of training.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running/sports Drinks

1. "Be truly motivated to train for a marathon," says marathon legend Grete Waitz. "Do it for yourself, not on a bet or because 'everyone else does'."

2. Use your mind. Even though your body does the work of running, your mind can help the training go better.

3. Stay relaxed. Do this by self-talk and mental tricks, such as breaking up the distance into smaller segments. For example, tell yourself, "Take it five miles at a time." Focus on each segment separately.

4. Keep up the pace. Mark off a mile segment that you can use to check your time at the beginning, middle, or near the end of your training run.

5. Coach yourself with comments like, "relax and flow" and "keep it steady." On uphill climbs, for example, remind yourself to "shorten your stride, lift those knees."

6. Use imagery. Visualize yourself in the actual marathon, running strongly and successfully.

7. Concentrate. It's okay to let your mind wander at times, but practice bringing it into the here and now. Focus on your pace, your breathing, or the weather.

Tips & Warnings

• Use these techniques in all practice runs - even recovery runs - and eventually they'll be automatic.
• Acknowledge your fears and nervousness. This is part of the challenge. After you accept them, try to release them.
• Practice drinking and eating in training in preparation for the marathon.
• Train with a group or a friend for inspiration and support.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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