You’ve put in the training miles. You kept up with the cross training and core work. And you have made it to race with injury free. What else can you do to help make sure you are ready to run a successful race? How about working on your mental strategy? It’s just as important to mentally prepare for a race as it is to do all the other little things.
I will never forget the race where my mental game brought me down. It was the Baltimore Marathon in 2013. I don’t even think I realized at the time how much this played a part in the downfall of the race. It was also a humid day and I went out way too fast. The course elevation looks like this:
It’s kind of hard to tell from the elevation chart, but it starts out with a few miles of uphill, then there is a significant downhill until the halfway point when you start an uphill climb. Around mile 15 the race intersects with the half-marathon, which I had done before, so I knew what was coming. As soon as I realized how much I was struggling after just half of the race, I gave up on myself. I wasn’t mentally prepared for challenging conditions and did not know how to work through them.
Here are some strategies that I have used sine then to help me to prepare for how I will handle it if a race gets challenging.
5 Ways to Mentally Prepare for a Race
Prepare for a Race with Visualization
Before the race spend some time picturing yourself running the race. Imagine yourself at different points in the course. Think about powering through the uphills, being cheered on by the crowds, and crossing the finish line with a smile on your face. Also think about the struggles you may endure and how you will overcome them.
You may also like : How to Guide- Visualization for Runners
Use Positive Self-Talk as a Mental Strategy
This is a strategy you can practice before the race (in any area of your life) and the use on race day. I wrote a post a few years ago about “BLUE” thoughts. The idea is that you learn to recognize some of the unhelpful thoughts and then replace them with a true thought. I like to say to myself “what would I tell a friend who was having this negative thought?” Often times it’s easier to help someone else to stay positive than it is for us to do it for ourselves. I gave some more details in examples in that post so if you are interested you should check it out!
Prepare for a Race with Relaxation
Relaxation is a strategy that can be used in many areas of our lives but there isn’t one strategy that will work for everyone. When I get stressed out I notice the physical symptoms in my body (and also my mind). While the above strategies more directly calm the mind, it’s all connected. So if you do something to relax your body, like deep breathing, yoga, going for a walk, etc. it should also help to relax your mind. The reverse is usually true as well.
I like to focus on my breathing as a way to relax. This is something that can be done in any situation, even during a race. Often times in yoga we hear “come back to your breath”. It’s comforting to know that no matter what you can always come back to your breath. Deep breathing can be helpful for relaxation if you’re in the right situation. (This won’t really work when you are racing). However, practicing these skills leading up to the race will help you to use the strategies you need during the race.
Remember Past Races as a Mental Strategy
Take some time to reflect back on other races. What went well? What was a struggle for you? Think about times in the race when you struggled mentally. If you could go back in time, what would you do differently? You can even use the visualization technique to imagine yourself getting through that moment more successfully. Remind yourself of the feeling of accomplishment after putting it all out there in a race.
You may also like: 4 Ways You Can Build Your Mental Toughness Today
Choose a Mantra to Mentally Prepare for a Race
Having a mantra will give you something to say to yourself when the race gets challenging. Before the Philadelphia Marathon I chose “Run Strong”because it made me remember to focus on physical and mental strength (good form, smart pacing, and positive thinking). Once you have your mantra you can figure out a creative way to carry it with you on race day. I had a Momentum bracelet made, but you could even just write it on your hand.
Hopefully these strategies will help you to stay mentally strong and focused during the race. Remember that there are a million factors that can come into play on race day and many are out of our control. Focus on the things you can control, and try to let the other stuff go and enjoy the experience!
You may also like:
- 5 Ways for Runners to Relax
- The Mental Side of Marathon Training
- Breaking Through a Mental Wall in Training
How do you mentally prepare for a race?
Do you practice any of these strategies before a big race?
Have you ever struggled mentally in a race which affected your performance?
Having a mantra can be so powerful, and even though I like to be all, “I don’t need that!” I can’t tell you how many times it has helped me! Even if it is just “one step more”
I think during those tough moments we can’t think rationally, so having something short and simple can be really powerful.
I’ve never gone into a race already having a mantra. But the races where I’ve had to dig the deepest (one was a very difficult BQ the other was my half PR) a mantra just sort of “occurred” to me in the last miles where those races got hairy. Those strategies really do work!
That’s really impressive that you were able to come up with madras during your races like that!
I have a problem with starting out races too fast. I think heck I am feeling good and can keep going. Until I cannot. I have to keep reminding myself how I felt last time I went out too fast then bonked.
Its so easy to go out too fast. I think we all have to learn that lesson the hard way.
I’m a big fan of using visualization. When I was training for my first marathon last year, I did about half of my runs on the treadmill. During those runs I would picture myself running the race and crossing the finish line. It definitely help break up the monotony of treadmill running.
I’m also a big fan of choosing a mantra. This year my mantra is No Excuses and I just ordered a Momentum Jewelry wrap with that mantra 🙂
Thats a great mantra! And I love the idea of picturing the race while you’re running on a treadmill.
I utilized several mental strategies during my recent races. During CIM I let myself acknowledge discomfort – rather than block it out – and then focused on being stronger tha temporary discomfort. I heard a mantra in a podcast just before my last race that stuck with me: discomfort is my friend.
That sounds like a great strategy and the perfect mantra!
Mantras really do work! I pick one and repeat it to myself–now I put it on a Momentum wrap and wear it throughout the race. Having it on my wrist reminds me of what I need to do. As far as relaxing goes, I make sure not to clench my hands. That really helps!
Relaxing our bodies can really help so much! I notice that I start to hold tension in my shoulders when I run so I try to focus on relaxing them.
I’ve struggled mentally before, normally when its hot because I dislike running in the heat and just want to give up. I use mantras. Visualizing myself on the course is something I haven’t tried before- I will put that into practice and figure out if it works for me!
Racing in the heat is rough. I have found the visualization to be really helpful!
Mental strength is one of my really good parts of my character and personality. I was born with a strong will and man, it’s gotten me through some pretty rocky situations. It certainly comes in handy when I’m running and racing. I actually believe that my race times are reflections of my mental strength more than my actual physical running talent! I’m not a natural runner–I get across the finish line purely by my grit and determination. Rawr.
I find it hard to believe that some of it isn’t natural, but I’ll take your word for it! The mind is so powerful when it comes to running and racing.
I’m stubborn enough so I haven’t had a race in which my mentality has brought me down, but since my ITBS injury, I still worry about how my knee will perform. I’ve had a good training cycle this spring, but I know that doesn’t guarantee anything. I need to prep properly and make sure my cadence doesn’t slow when I get tired.
Injuries really have a way of messing with our minds and making us feel extra anxiety during a run or race.
Very good tips, Lisa. I keep telling myself to run my own race and stick to my RACE PLAN. AKA… run the race I trained for. Don’t try to be a hero or “catch” someone, etc.
Yes! I actually remember getting that advice from an 8 year old a few years ago (my chiropractor’s daughter) and the way she said it was so simple but really stuck with me.
How fitting — my post for tomorrow is all about mantras!
I use visualization and mantras to get into a positive headspace. But I also throw goals out the window if I start having a bad race and switch to “fun mode.” I don’t want to waste an entire race being miserable if it’s not going my way!
Thats a really good point. I have a hard time enjoying a race if its not going well! Looking forward to your post about mantras!
Great tips here – I have been trying to work on visualization, and certainly, positive self talk!
I hope they help you as you get ready for your race!
We are on the same page today. I’ve recently realized and have been working on tackling the mental side of racing. It’s a lot of work!
It is alot of work! But it can definitely pay off.
This is a great post with excellent advice. Relaxing before a race can be tricky but if you can master it, it’s a great mindset to be in.
I try to do a lot of visualization & meditation. Deep breathing definitely helps too!
Yes it does! I also like to use all those strategies.
I feel like I missed a memo or something! Everyone is writing about mantras, mental strength, race prep, etc.
Great advice. I think visualization is so helpful. I wear my mantra around my neck now: Invincible.
It was probably because the theme for the “Tuesdays on the Run” link up was about mental strategies! Thats’s a great mantra!
Mantras really do help! A recent one I have been using is “sustain.” It keeps me focused on the here & now…not forging ahead (when I really don’t have the mojo),but also not giving up when my situation is difficult or seems hopeless.
Thats a good one! I like the really simple madras that are so meaningful.
I’ve learned that I respond really well to positive self talk. When I talk negative, my effort takes a nose dive. Talk positive, I carry on. Something so simple but works wonders!
Yep, same here. Its amazing the power that our minds have over how we perform!
Great tips Lisa, I personally find listening to music before a race helps me relax and get my mind set. Of course, it depends on what music you like!
This is all wonderful advice! I have recently learned that visualization seems to do the trick for me. When I ran the Love Run Half Marathon I focused on visualizing success and running strong. I honestly think it made the difference!
Thats so great that you found a strategy that works well for you!
Wow. Wonderful help. I like the self positive talk the most. It is key if you want to be more and have more in your life. Thanks for the great article.
In terms of relaxation, deep breathing works well for me during long runs and races. If I get any aches or pains, I just breath into them and the pain melts away . It works almost every time. 🙂
Thats a great strategy!
Mantras can help a lot, especially if I find myself starting to slip into negative self talk – helps me to re-focus.
So true! Its nice to have a few in your back pocket to pull from.
The mental game in racing is so important.
I always repeat: running is hard but you can do hard things.
I try to focus on the positive when things are going downhill.
And have flexible goals.
That’s a great mantra! And focusing on the positive can be so helpful.
Self talk really helps! Also remembering that even when things get tough, they won’t last forever. My last two marathons have been tough…one was a very hilly course (that had not been shared on the race site), and the other had torrential rain for the first 19ish miles (MCM 2019). I never felt like DNF’ing, but there were some struggles on the courses, battling the elements and the terrain. I found myself saying “ok, let’s go!” and “Let’s do this!” and “Too much grit to quit.” I have also found that trying to have a sense of humor through it makes the battles less painful 😉
Oh I love the idea of using humor! That’s a great strategy!
there are so many times I’ve let my head get in the way of my body. It can be really challenging to keep that in check. It’s been so long since I have raced, who knows what will happen
Thats how I feel! Even though I’ve done virtual races, I know it will be different to do an actual, live race.
These are great tips, Lisa! I’ve definitely had races where my mental game wasn’t on point & the race was no bueno.
I do love that you mention breathing. 🙂 It can help so much! I’m also very big on visualization during training.
Both of those are such great strategies!
All of these points are great- mantras can be very powerful. They quiet the negative thoughts and help convince your brain/body that things are going well. One of my favorites is “I am strong, I am good at this, I can do it!” Or if I need a shorter one, “light and quick.”
I love that you have two options! They can help so much!
These are SUCH great tips. I think the metal part of the race may even be the hardest part! But I have definitely tried to keep my mind on positivity and have repeated mantras to myself. Once, for my husband’s marathon to qualify for Boston, we made a playlist where he inserted positive messages from me to keep him focused. And it really worked, he more than qualified for Boston that race.
Oh wow thats such a great idea! Those positive messages, from yourself or someone else, can be so helpful!
This is so great. It’s a fine line for me, because sometimes I psych myself out if I think too much about races I consider important. Whoops. However, these are fabulous strategies and will mostly help set runners up for success!
It really can be a fine line! Its all about knowing yourself and what your challenges will be, and then figuring out which strategies will be the most helpful.