by Cassie Escriture

Created on: April 23, 2009

Most people view running as a physical activity. If you run marathons, they say, you must be in incredible shape. While you certainly need to put in the training time pounding the pavement in order to run a marathon, the significant aspect of completing such a taxing race is not physical, but mental. Mental fortitude can make up for other problems that arise along the way. The primary ways to mentally prepare for running a marathon are to know the course, set realistic goals, and keep a positive attitude.

KNOW THE COURSE

There are few things more mentally challenging in a race than coming across a hill where you thought there would be flats, or turning a corner and not seeing the mile marker that you knew just had to be around the next bend. Expectations are key when running a long-distance race, so check out the course before you run it. If possible, drive it. Yes, it will seem like a long distance (because it is!), but you'll be able to see what to expect. At the very least, try to find an elevation profile or comments from other runners who have run your marathon. Any information you can collect about what it will be like on race day will help you be better prepared mentally for what you will encounter.

SET REALISTIC GOALS

Most runners live and die by their watch just because it's an easy way to measure performance. You can compare training runs and races to each other to see how much you've improved and to measure your mid-race performance. However, running for 26. miles leaves a lot of room for the unexpected: cramps that slow you down, meeting someone really interesting and talking for a few minutes, or needing to stop to tie a shoe or go to the bathroom. While it's easy to say, "I want to finish the marathon in under four hours!" you should be forgiving to your body (especially if this is your first marathon). It's important to set goals for yourself, and the more experienced you get, the more you'll be able to set accurate, realistic goals, but remember that finishing is pretty impressive in itself.

KEEP A POSITIVE ATTITUDE

More than anything, you've got to stay positive. The marathon is an immensely gratifying race, and you know you'll be incredibly happy with yourself when you cross the finish line. You've put in the training time, you know what to expect from the course, so why shouldn't you do well? Also, presumably you're running this race for a reason: to be in better shape, to accomplish a monumental task, or just to have fun. Remind yourself of this with a mantra you can repeat to yourself when times get tough. Think, "I'm in great shape! I can do this!" or "I love this. Running feels great." Even if it's hard to muster the positivity as you climb a hill in mile 23, trying to think positively will make the experience a lot easier, both mentally and physically.

Marathons are one of the most strenuous athletic activities in terms of mental fortitude, but with a bit of preparation and a healthy dose of respect for the distance, you can mentally prepare for your physical triumph. Set appropriate expectations, know the course, and keep a positive attitude. Sure, you'll probably still be in pain at the end of 26.2 miles, but you'll feel much better about it.

Learn more about this author, Cassie Escriture.
Click here to send this author comments or questions.