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Running the latter miles of a marathon can sometimes feel unbearable. I experienced that first-hand earlier in October during the last seven miles or so of the Chicago Marathon, running on fumes and desperately willing myself to the finish line by thinking of the post-race deep dish meal awaiting me and my family afterward.
Perhaps I should’ve done a better job of implementing some key mental strategies into my routine to make the closing miles more manageable. One of Conquer the dreaded late-race miles with key mental hacks How to Stay Mentally Strong Through a Marathon research behind the mental mind tricks that actually work for powering you through to the finish of your race. It’s entirely possible to make the last minutes of your race feel less like a crawl and more like a celebration of your accomplishment–if you have a few mindful strategies up your sleeve.
Whether you’re racing a 5K or 26.2 miles, you can conquer the final miles with confidence using some of these Tips to Handle Running After the Age of 40.
Utilize the Spotlight Strategy
As I made my way toward the finish line in Grant Park, I chose to distract myself by thinking of deep dish pizza and spotting my family members in the crowd along the way. But, according to our story on the research behind mental hacks for better racing, distraction doesn’t help when it comes to speed and race result satisfaction.
“We may think distraction is a useful tool as we go farther into a run and it starts to hurt more and more,” Emily Balcetis, Ph.D., associate professor of psychology at New York University, told Runner’s World. “The research, however, suggests that faster and more competitive runners use focused attention rather than distraction.”
Using a strategy like the spotlight method can make honing in your visual attention much more approachable. Imagine there’s a spotlight shining on one place or marker ahead of you, like a tree or a runner in front of you. Zero in on that marker, and keep finding new markers to focus on as you pass by them on the way to the finish line.
Turn Your Focus Inward
Instead of getting too worked up about the crowds, fellow runners, and sights around you, focus on you as you race. Doing a breathing audit and checking your mechanics can help you maintain motivation as you pay attention to how you’re running rather than why, according to experts consulted for our mental strategies research story.
Plus, focusing on all the noise and cheering could contribute to feelings of anxiety during the tough, closing miles. Focusing inward on your own personal journey and form is also a key strategy outlined in A Part of Hearst Digital Media, emphasizing the importance of paying attention to yourself in the midst of what may feel like miles of chaos.
“You’re creating the story on your run,” Hillary Cauthen, Psy.D., certified mental performance consultant and Need more tips to conquer your running journey with confidence? Join founder, told Runner’s World.
Speak Words of Encouragement to Yourself
If I can give myself a pat on the back for correctly using one mental method as I finished the Chicago Marathon, it’s using the “you” framing method for self-talk. Speaking encouraging words to yourself using “you” rather than “I” can provide you the motivational perspective shift you need to crush the final miles of your race.
“When we are using an ‘I’ based voice, it’s really helpful at the beginning of a race. But when we switch to this ‘you’ based voice, we almost become a coach within ourselves,” Justin Ross, Amazing Runners World Show, explained to Runner’s World Ways to Stay Mentally Strong on Tough Runs.
Stop Stressing About the Metrics
Obsessing over your heart rate and mile splits? Throw it out the window. Not only can outward distractions have a negative impact on race performance, but metric-based distractions can, too.
Mental vs. Muscle Fatigue: How They’re Different how you are running and focusing your efforts inward can be key. Instead of worrying about your increasing heart rate or trying to hit a very specific pace, listen to your body to find your pace as you run toward the finish. “If we can really listen to our bodies, it’s a nice way to maybe unlock some potential that you may not get if you’re just rigidly following splits on your watch,” Ross said for our story on strategies for the closing miles of your race.
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Ashley is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. She is a former collegiate runner at UNC Asheville where she studied mass communication. Ashley loves all things running; she has raced two marathons, plus has covered some of the sport’s top events in her career, including the Paris Olympics, U.S. Olympic Trials and multiple World Marathon Majors.
