“If you want to run, run a mile. If you want to experience life, run a marathon".
That's one of the most famous of all running quotes, by a man who knew all about life and pain, Emil Zatopek. In his book “The Lore of Running” Timothy D. Noakes claims that there is nothing more painful for a man than the last few miles of a marathon (for a woman he says the only comparison is childbirth!). Seems like everyone agrees that a marathon hurts and that you must have a screw loose to be running one! Because of this mystique we all know how tough a marathon is physically and that's why we spend three or four months getting ourselves into the physical shape to toe that start line.
But that ignores a part of the training that I believe is of equal importance. I doubt I'll ever be more than a mid-packer but I have recorded six consecutive personal bests at marathon distance (and taken an hour off my time) in the last three years. In that time I have made no substantive changes to my physical training.
So what have I done?
Simply accepted that the marathon - especially in it's closing stages - is as much a mental as a physical challenge. Over the time I have been running I have realized that there are my four keys to making sure that you are as strong mentally as you are physically.
Run The Race In Your Mind
Run the race in your mind before you run it with your body.
It's the oldest cliché in the book but it is true. In the weeks leading to the race visualize yourself crossing the line at your planned finish time. Imagine how fresh and strong you feel, hear the crowd and feel the sensations you will feel. If you know the route picture yourself on it, perhaps imagine yourself powering up one of the hills or breezing past the monuments that you will pass on the day.
This technique is called “visualization” and it's used by the top athletes for a reason - it works!
Be Prepared
Over those 42.2kms something unexpected will happen, that much is pretty much guaranteed. For example I use a GPS watch to track my distance and pace. I was happily pounding the streets during last years Berlin marathon when my trusty watch started to “unwind”, tracking back from a little over 17 miles to freeze at just 16! With the loss of distance recording I also lost my pace record. To add to the confusion I had calculated my splits by the mile and the course was only marked in kms. I ran the next few miles blind to my speed and how it compared to my target.
All sorts of things can go wrong on race day, you might not have packed the right socks, you might drop your gels or your running partner may drop out early. The key is how you react to this adversity. Where possible have back up plans - I now know all my split times in both kms and miles for example. Work out what might effect your performance and how you would manage a change in the circumstances - could you buy replacement socks, have your trialed the energy drink supplied at the aid stations or practiced running long on your own for example.
Eat The Elephant One Bite At A Time
Major goals - a sub 3:30 marathon for example - can be intimidating. Smaller goals - running 5 miles in 40 minutes for example - are usually mentally more achievable. Break your race into segments and concentrate on achieving these subsidiary goals, let the big target look after itself.
Personally I always have targets set for 5, 10, half way, 15 and 20 miles. After that it's just a case of trying to run each mile to a particular time standard. By keeping the goals small and achievable I give myself regular confidence boosts and I am never too far away from validating my pace.
Feed Off The Crowd
I don't just mean take the free Jelly Babies that the spectators hand out - although they can help too!
The marathon is one of the few times that average people like you and I can look, act and be treated like sports hero's. Enjoy that, milk it and use the spectators to make you stronger. If you are running for a charity then wear their shirt - you'll be surprised how much positivity it will create as people tell you what a great cause you are running for. Likewise put your name on your shirt (in BIG LETTERS!). Hearing random strangers cheering you by name will give you a real boost.
At the bigger city marathons you will get large crowds covering the majority of the course. Don't hide from them by listening to your MP3 player as they can and will give you immense energy if you let them. During my first marathon (Dublin in 2005) I was really suffering as I went through the 18 mile mark. Then a huge Dub stood up on the pedals of his racing bike, looked me straight in the eye and roared “Pick up your ****ing feet and RUN!!! If it was easy wouldn't we all be doing it!” At the time I wanted to punch him but it was just what I needed - rather than stop for the stretch (and rest) I was secretly planning I thought “I'll show him” and off I went. A couple of miles further down the road I was flagging again and I spotted a banner with a Lance Armstrong quote - “Pain fades, glory doesn't”. That was enough to keep me running to the end. Somewhere on your route you'll find your own personal cheerleader and they'll give you the kick that my two did in Dublin.
Of course you cannot run a marathon on positive thoughts alone. You need those seemingly endless miles of training. But giving thought to the mental side can be the difference between “Never again” and “That was great!”
Now get out there and run!
