Mental Preparation for half-marathon
7 min
©Sanja Radin
Your legs are getting heavy and your muscles start to burn. That initial euphoria turns into despair sometime between kilometers 15 and 18. Exhaustion sets in, the other runners pass you like you’re a newbie, and you ask yourself why you started doing this in the first place. The temptation to just stop gets stronger with every step.
Every runner is familiar with these mental lows in a race. Mental preparation for runners is all about preparing you for them by training your mind to think differently and build up resilience to feelings of “discomfort.” No, we don’t have a magic trick for making these situations enjoyable, but eventually you’ll be able to face them calmly and just keep running.
More mental fitness tips: Learn about how to become more resilient!
Mental training for runners is something that you need to use consistently in order to really establish it. Your basic mindset is just as important as the mental hacks you use during the race.
What Is Mental Training?
Mental training is a well-established approach that’s as integral to competitive athletes’ training plans as it is to coaching in any other area of life. It covers your ability to positively influence your social and emotional skills, your thought patterns, mental strength, resilience and, last but not least, your overall well-being. All you have to do is consciously work on your mindset and learn to deal constructively with your thoughts and feelings.
Mental training has enormous potential to improve your athletic performance and physical health as well as your professional and private life. No wonder it’s been the subject of multiple psychological studies!
Why Is Mental Training Useful for Runners?
Your brain is hard at work along with the rest of your body while you’re running. It evaluates how bad the muscle pain is, how out of breath you are, how much you need to pay attention to your heart rate, if your pace is too fast or too slow, and, of course, keeps reminding you that you could actually just stop now. Usually long before your body really needs a break.
Mental training helps you deal with these thoughts and still focus on your run and goals. That’s why it should have just as important a place in half marathon preparations as running, mobility, and strength training.
Important tip: There is a fine line between discipline and overdoing it. Figure out whether you just want to give up or actually need a break. A check-up with a doctor to establish your baseline health should kick off any good half-marathon prep process.
Still looking for the right plan for your half marathon? Check out our extensive list of 15 tips and tricks as well as a complete 12-week training plan!
Mental Preparation for Runners – How to train your mind for your half-marathon
The following strategies are part of your basic mental preparation. Incorporate them into your training program so that your mindset is at its best on race day. We’ll get into what mental tricks will help you grit your teeth during the race itself in the next section.
#1 Secure your place in the race
This tip is half logistical and half mental preparation. Clearly define your goal by signing up early for the half marathon of your choice. Participating in a half marathon is also a great opportunity for a little weekend getaway, so choose a place you like! Once your goal is set, your preparations can begin, both mentally and physically. Leave all your worries behind, visualize yourself running across the finish line, and try to record that feeling in your mind!
#2 Find a running partner
A running partner will also help support you mentally. Ideally, you’ll find a partner who has a similar level of physical fitness as you. If you can’t find anyone in your circle of friends, look for a local running group or join an online community. Together, you’ll make that last mile, keep up the pace, and cheer each other on. The more often you go through mental discomfort in training, the better you’ll hold up in the half marathon itself. After all, your mind and body have learned that it’s always ended well eventually so far!
#3 Make your body your friend
This point is all about the body-mind connection. Remember that you are working with your body, not against it. Learn to listen to it carefully. Take a break or choose a lighter workout when you’re really exhausted. Try to understand what’s behind your food cravings and give your body the nutrients it needs. As an ambitious runner, a good body-mind connection is essential to your success, health, and fun.
#4 Define your why
Why do you want to run half marathons? Whenever you get frustrated or unmotivated, remind yourself of your why. Then, when the time comes and you’re actually on the starting line, stay focused and don’t get distracted by anyone else. Not by their nervousness or their ambition. It’s your run, your pace, and your why.
#5 Pick a focal point
If you lose faith in yourself during your run, you can stay on task by focusing on something other than your perceived weakness. According to findings in psychology, attention can be directed in an associative or dissociative way.
Simply put, you either pay attention to yourself (associative) by focusing on your breathing, steps, movement, sweat dripping from your forehead, etc. or to something external (dissociative). That can be a mantra, music, the track, fellow runners, spectators, etc. Find out which strategy works best for you while you’re still in the training phase.
#6 Believe in yourself
At the beginning of your training programme, and on the starting line itself, remember: other people can run 21.0975 km, so you can too. Don’t give up if your training doesn’t go the way you think it will. Your body is not a machine and sometimes it doesn’t work the way you want it to. Worst case, your run will end up taking a little longer. So what? The main thing is that you keep running, stay healthy, get fit, and have fun.
If you’re nervous before the race starts, rely on your training. You’ve trained, eaten, and slept as well as you could. Now all you can do is give it your best today and enjoy the run and the atmosphere. Make it count!
One extra tip from us: always make sure to drink enough fluids while you’re working out. In order to perform at its best, your body needs energy, minerals, and water. Our Energy Aminos combines all of these with a boost of amino acids. Just mix them and take them along with you on your next run.
Mental Training for Runners – Mind hacks for finishing your half marathon
Your 12-week half marathon training plan is coming to an end. You’re mentally and physically prepared, and the run is on! Up until about the 17th kilometer, when you slowly feel the race pace in your legs and reach the marker at the end of your longest long run thus far.
#1 Remember you’ll be there soon
What there means is up to you. It could be the next water stop, the 18th kilometer, X corner. If you break down the distance ahead of you into small intervals, all you have to do is run one small distance at a time until you’ve suddenly reached your destination.
It often helps to compare the remaining distance with your training distances: 4 km is shorter than your shortest training run, just as long as the distance along the river you usually run for fun, twice around your favorite park, etc.
#2 Pay attention to your focal point
It’s possible your mind will give up before your body. Recite the mantra that keeps your head in the game or find the focal point that worked best in your training. But be prepared: music isn’t always allowed in competitions.
#3 Replace the pain with positive thoughts
Your focal point isn’t working anymore? Then focus on positive images: visualize yourself running across the finish line, drinking your non-alcoholic beer, or celebrating with friends over dinner later.
#4 Find other people to run with
Running is a solo sport, sure, but it’s also one with plenty of friendly people. Every runner has been at a point where it was really hard and will be happy to help you persevere or get back on track. Find runners who are running somewhat near your pace and run together for a bit.
That way you can push one another and motivate each other when you need it. If you can muster up enough strength, take the lead right when you’re struggling the most. Being out in front releases unexpected power that might surprise you…
#5 Get fired up by the crowd
Especially at the big half marathons in cities, there’ll be masses of people standing by the edge of the course to cheer on their loved ones. They’re cheering for you, too! If they don’t, just fire up the crowd first. You’ll get double and triple the applause back for sure. And the runners around you will celebrate you, too. A distraction from the pain and a motivation boost all in one!
#6 Have faith!
Bad, worse, worst – what’s next? So far, you’ve always bounced back just fine. And if it’s as hard now as it’s ever been, chances are it won’t get any worse. Trust yourself and your training. By the finish line, at the very latest, everything will be fine again. At least until the first time you try to take the stairs the next day. But even that muscle soreness will pass soon enough.
Conclusion
- Most of the time it’s your head that gives up before your body. That’s why mental training is part of every good half marathon preparation.
- Which mental tricks work will vary from person to person. Test out different strategies in your 12-week half-marathon preparation phase and focus on the best ones.
- Sometimes it really is your body: if you have serious pain, cardiovascular issues, or feel like you could injure yourself or dangerously overexert yourself, slow down and don’t miss the fine line between perseverance and dangerous overexertion.
More healthy living tips from foodspring:
- It’s (Half) Marathon Season! Get Ready for Your 1st Race with This Training Plan
- 10 Foolproof Ways to Reach Your Goals
- Easy Running Plans to Ensure you Crush your First 30 Minutes, 5K, or 10K
- Side Stitch: Prevent them & 6 instant ways to beat them
- Mental Training for Fitness and Everyday Life – Helping you reach your goals faster
Sources for this article
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