marathon runners at starting line

As we get into October, excitement is building for marathons across the country, culminating in the iconic New York City Marathon on November 3. Runners are in the final stretch of training, and while physical readiness is crucial, mental preparedness is just as vital. It’s common to feel a surge of anxiety as race day approaches—months of hard work and the pressure to perform can weigh heavily on your mind.

However, many of my clients discover that mastering their mindset can be the key to unlocking their potential. Here are some simple yet effective mental strategies to enhance your performance:

1. Acknowledge Anxiety as Normal

Understanding that anxiety is a natural response can be empowering. Your body is primed for action: heart racing, breath quickening, muscles gearing up. Instead of letting uncertainty derail your confidence with questions like “Will I finish?” or “What if I hit the wall?”, flip the script. Recognize that anxiety and excitement share a physiological foundation. Focus on channeling that energy into anticipation for the race ahead.

2. Cultivate Positive Self-Talk

Your internal dialogue can make or break your race experience. Negative thoughts like “I’ll never finish” can sap your motivation. Instead, remind yourself of your hard work: “I’m fit, and I’ve trained diligently for this moment.” Positive self talk will fuel your drive and focus, helping you stay grounded and determined.

3. Set Realistic Goals

Establish attainable goals that align with your current fitness level. If you typically run at a 10-minute pace, don’t aim for an eight-minute mile right out of the gate. Remember, this is literally a marathon, not a sprint! Break the 26.2-mile journey into smaller, manageable segments—think of it as four 10K races, one at a time.

4. Own Your Marathon Experience

This is your race, unique to you. Resist the temptation to compare yourself to others. Every runner has their own story and pace. Stay focused on your race and celebrate your personal milestones.

5. Harness the Power of Visualization

Visualization can be a game-changer. Picture the entire course in your mind—crowds cheering, key landmarks, and challenging hills. Imagine the elation of crossing the finish line. During the race, visualize yourself gliding effortlessly, like a gazelle on cruise control. If discomfort arises, shift your focus to relaxation—imagine your muscles becoming supple and your joints light. A relaxed body operates more efficiently, maximizing endurance and strength.

6. Engage Your Support Network

Strategically position friends and family along the route to offer encouragement. Their cheers will serve as motivating distractions, breaking the monotony of the race. And don’t forget to wear your name on your shirt—hearing your name shouted from the crowd can provide an exhilarating boost.

7. Find Distractions

Boredom and discomfort can undermine your performance. Combat these feelings by immersing yourself in the atmosphere—take in the crowd, enjoy the scenery, and even engage in light conversation with fellow runners. Keeping your mind occupied will help maintain your momentum.

Have Fun and Good Luck!

As you prepare for race day, remember to enjoy it. Embrace the challenge, trust your training, and celebrate your resilience. Good luck and may your marathon experience be everything you hope for.

Author(s)

  • Jonathan Alpert

    Psychotherapist, executive performance coach, and author of Be Fearless: Change Your Life in 28 Days. Twitter: @JonathanAlpert

    Jonathan Alpert is a psychotherapist, columnist, performance coach and author in Manhattan. As a psychotherapist, he has helped countless couples and individuals overcome a wide range of challenges and go on to achieve success. He discussed his results-oriented approach in his 2012 New York Times Opinion piece, “In Therapy Forever? Enough Already”, which continues to be debated and garner international attention. Alpert is frequently interviewed by major TV, print and digital media outlets and has appeared on the Today Show, CNN, FOX, and Good Morning America discussing current events, mental health, hard news stories, celebrities/politicians, as well as lifestyle and hot-button issues. He appears in the 2010 Oscar-winning documentary, Inside Job commenting on the financial crisis. With his unique insight into how people think and their motivations, Alpert helps clients develop and strengthen their brands. He has been a spokesperson for NutriBullet, Liberty Mutual insurance, and Enterprise Rent-A-Car. Jonathan’s 2012 book BE FEARLESS: Change Your Life in 28 Days has been translated into six languages worldwide. Alpert continues to provide advice to the masses through his Inc.com, Huffington Post, and Thrive columns. @JonathanAlpert