Mental Preparation for a MarathonBy: Bonnie Marks,

Psy.D.

MARATHON

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Getting ready for a trail race? Try this for your training:• Seclude yourself in a remote cave

for 3 years

• Spend most of your time practicing breathing exercises and chanting Buddhist mantras

• Practice leaping upward from a cross-legged sitting position without using your hands. Repeat ad infinitum

• Return to the world three years later, light as a feather, in a heightened state of consciousness

• Run vast distances. Win races. (Known side effect: By this point in your training, the act of winning will have become meaningless to you). Lung-Gom-Pa

Runners 3

“Eyes focused about 100 feet ahead while moving in a steady rhythm, keeping the head level, the shoulders relaxed, the back straight, and the nose aligned with the navel.”

~The Marathon Monks of Mount Hiei

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• The Incas had a type of postal system where relay messengers ran across rope bridges to deliver

communications to the next team.• Messengers lived in pairs, with one person sleeping and

the other on alert for messages

Messengers of Machu Picchu

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Mental Strategies (“the right

stuff”)1. Visualization2. Mental Rehearsal3. Positive Statements4. Mindfulness5. Relaxation Techniques6. Goal Setting

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1. Visualization• Visualize yourself

performing successfully

• Focus on process, not outcome

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2. Mental RehearsalCreate a mental video

– Use imagery before and during the race. – For example:

• Imagine yourself at difficult points in the race, feeling calm, focused, and energetic

• Plan for, and during the race use, specific images (visual, phrases, words) at particular cue spots

-Kate Hays8

3. Positive Statements• Stay focused by picking an inspiring

word/phrase– “Run Free” – Ryan Hall

• Make it personal– “Why not me?”, “I am doing the best I can”

• Instructional Self-Talk– “Keep your knees bent”

• Positive statements can control panic– Positive thoughts replace negative thoughts

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4. Mindfulness

As you become more mindful, you’ll become much more connected to your running, body, mind, and environment.

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5. Relaxation Techniques• Relaxation training – use before

and during the race to control tension

• Meditation

• Deep breaths• Mental-body scan• Pre-performance rituals11

6. Goal setting

• Specific• Attainable –

know the race course

• Reasonable (time frame)

• Clear• Measurable

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Jon Kabat-Zinn • Becoming aware of the messages

that encourage you to quit or slow down can help you work through them

• "If you accept these thoughts as the truth, they have an influence over you” (I’m tired, I’m losing)

• "If you just see them as thoughts, they are like little bubbles in a stream. They come and they go--and they burst. They won't have influence over your performance."

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Jon Kabat-Zinn • "When mindfulness is applied to

sports, it brings the mind and the body into a kind of unity."

• "Running is breath by breath, footfall by footfall, moment by moment,"

• "It has its own calming and clarifying meditative elements built right into it.”

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Mindfulness for Runners

• “Run the mile you’re in” • Mindfulness is the reminder that you are in

control of your thoughts and your body. • It’s the conscious choice not to ruminate or suffer

mentally, but to let go of the things that don’t matter and to stay in the present moment, mentally.

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Sakyong Mipham Rinpoche• Spiritual leader of the Shambhala Buddhist lineage, who

trains for the New York City Marathon• “Meditation can make you better runner”• "If the mind is centered on breathing, the mind becomes

stronger and more focused”• Wrote the book Running with the Mind of Meditation

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“Meditation and breathing exercises can also enhance your endurance, by giving you tools to remain attentive even when your body is aching or your mind is agitated.”

The Athlete’s Guide to Recovery by Sage Rountree

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George Mumford• Sports psychologist, meditation instructor

• Teaches mindful techniques to the Chicago Bulls

• Being more connected with your breath can help prevent injuries: You learn to know (better) “when you can push it and when you need to back off.”

• A mindful state diminishes stress levels and increases feelings of relaxation, so it can also enhance your enjoyment of running.

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Mental Strategies1. Adjust your thinking2. Keep in mind, you have time to

make up for lost distance (Part of letting go of mistakes)

3. Stay positive– “It’s not what that gets you, it’s who you

become”~Diana Nyad (per Henry David Thoreau)

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Mental Strategies4. “Stay focused on you, and only

you.”~Kate Bevilaqua

5. Have mental songs for all 3 sports(example: Billy Joel)

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Mental Strategies6. Practice in all types of conditions:

weather, different roads, etc.7. Use mental imagery to rehearse;

i.e. swimming techniques8. Pace yourself; don’t go out too

fast, run 2nd half faster

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Mental Strategies9. Use positive self-talk & mantras:

– “Failure is not an option” ~Bob Damon– “Find a way” ~Diana Nyad

10.Expect unexpected pain/fatigue – stiches, cramps

– “I park my brain somewhere else” ~Bob Damon– “You will learn the pain in practice, you will

know it in every race.” ~Joe Friel

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Peak Performance - FLOW• Intense focus of

attention• Effortlessness• Total involvement• Complete presence• Harmony with the

activity• Control• Time distortion• Happiness

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Pre-race Simulations• Do your best to simulate particularly

distressing aspects of the upcoming race in your training– Weather– Pavements/Environments

• Like studying for a big exam

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“Ten Count” & Other Tips• Begin with 5 minutes of walking or

jogging.• Simply count ten inhalations and

exhalations, and then repeat.• If a stray thought comes up, drop it like a

hot potato, then go right back into your count.

• Run in synch with your breathe• Be aware of your stride

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• Practice being a little uncomfortable (Be hyper aware of where discomfort is taking place. Breathe into this place.)

• Be present (without judgment, pay attention to your body.)

• Be grateful: your body is allowing you to run

“Ten Count” & Other Tips

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Drop Your ThoughtsBy dropping your thoughts as you run,

You gain access to many of the great benefits of meditation.

Imagine greater patience, well-being,A stronger sense of compassion and non-judgment.

MindfulRunning.org

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“Mental toughness has been reported to be the most important psychological characteristic in achieving performance excellence” (Connaughton, Wadey, Hanton & Jones, 2008)

Mental Toughness

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• Internal vs. External Focus• Self-direction• Avoid distraction• Shrug off failures / Rebound from defeat• Compartmentalization• Never self-flagellate• Relentless focus on long term goal

achievement• Carefully plan short term goals

Achieving Mental Toughness

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MENTAL TOUGHNESS ATTRIBUTES PSYCHOLOGICAL STRATEGIESInsatiable desire to win Goal setting, self-talk, reflectionBouncing back from setbacks Reflection, self-talk, social

supportUnder distress, push back boundaries -pain

Simulation training, social support

Competition anxiety is expected, coping is necessary

Mental & physical preparation, social support

Thriving on pressure on competition

Mental & physical preparation, social support

Regaining psych. control - uncontrollable events

Mental imagery, pre-performance routine, process goals, social support

Remaining fully focused in face of distractions

Mental Imagery, pre-performance routine, process goals

Not feeling adversely affected by others' good/bad performance

Mental imagery, pre-performance routine, process goals

Life's distractions/remain fully focused

Mental imagery, pre-performance routine, process goals, social support, insatiable desire 30

“When you go for it 100%, when you don’t have the fear, “What if I fail”, that’s when you learn. That’s when you’re really living.”

~Mark Allen

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“If you feel bad at 10 miles, you’re in trouble. If you feel bad at 20 miles, you’re normal. If you don’t feel bad at 26 miles, you’re abnormal.”~Rob de Castella

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, “I’ve finished.” There is a lot of satisfaction in that.”~Fred Lebow

“It’s not 26.2 miles…It’s 10 water stops.~Unknown

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Good Luck,

Runners!