1. Focus on Your Problems
Most runners hit the inevitable "wall" -- basically running out of energy due to depleted muscles or lack of fuel -- around mile 20, while others go through tough times earlier in the race. To get through a bad patch, sports psychologist and running coach Bobby McGee says it's key to focus intently on whatever is bothering you, as opposed to ignoring the problem. So if your legs are aching or you're having trouble breathing, think about that specifically. Instead of panicking, tell yourself to calm down or to slow down, or simply ask the pain to go away. "Your body will respond. Ignoring problems will only make them worse," says McGee.
2. Stay Positive
In order to keep up your optimism, edit your internal dialogue to reflect a positive, present mindset. "The tense which we use is very important to how we run. Simply telling yourself 'you are doing this' as opposed to 'you can do this' is a much more effective approach," says McGee. And when you reach a point of despair during a race, try to avoid a doomsday mindset. "Let's say you know there's a huge hill coming up, and you're really tired," says McGee. "If you tell yourself, 'I suck at hills,' you're basically informing your body that you doubt its ability. But if you say, 'I am handling this hill,' and remind yourself of all of those hill repeats you did during training, you'll have the mental toughness to tackle it."
3. Know the Course
Before you hit the starting line, have a set game plan: Study the course map, noting changes in elevation, locations of aid stations and any landmarks to look for along the way. "People
who really plan their races seldom have problems. Especially beginners--the more you know about the course, the better," says McGee. To get fully prepared, try simulating the course during your training: If there's a mega hill at mile 16, for example, work in a big incline at that point during your long training runs. Each time you practice going up that hill, think about the race and how you're going to fly up it. Then during the marathon, you'll have even more confidence knowing that you are completely prepared for this race.
4. Have a Plan B
Still, no matter how well you know the course, surprises are still bound to happen during a marathon. Unexpected weather, wardrobe malfunctions or injuries can throw a major wrench in your race plan. If you do find yourself face-to-face with an unavoidable situation, try to stay calm and talk yourself through it. And if that doesn't work, resort to a backup plan. "Evaluate the conditions before the race. If the weather isn't right or you're not feeling 100 percent, you might need to scrap your plans to go after a PR and just focus on finishing," says McGee, stressing that you should also be aware of red flags like dehydration, fatigue or major injury that may cause you to stop. If that happens, McGee recommends calling it quits prior to mile 15 -- at that point, your body will be fresh enough to bounce back for another shot at the 26.2 mile distance within weeks.
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