Ask the Experts: Marathon Mental Strength Q&A with Dr Victor Thompson

I'm making my marathon debut at the VLM and have ignored all the sensible advice about not focussing on a time, and simply enjoying the day!

I suspect it's too late now to undo my neurosis about pacing- what troubles me is that I suspect I'll get wound up about the crowds/ slower runners and waste lots of energy weaving and getting cross in the first few miles.

Any wise words would be gratefully received- many thanks!

I'm a first time marathoner who has missed almost 5 weeks of training due to injury. Am still going to do the VLM, with a run-walk plan and absolutely no time ambitions, just the desire to finish. Understandably I'm worried about my lack of long runs and have no idea how to prepare for the later stages of the race.

I've been reading about the inportance of positive thinking, and suggestions of creating a mental 'video' of me running well and crossing the finish line. Am other simple ways I can boost my confidence and quell my nerves?

Thanks!

Hi Victor

If there was only one piece of advice you could give what would it be and why?  I ask this because I know from past marathons that when you're really tired your brain goes to mush and it's really difficult to think straight. 

 Would welcome your advice - many many thanks.

How do you suggest people deal with the fact that they might not get a personal best in distance again. I'm very competitive and did very well in 2009, now I can't seem to get that edge back and am finding it depressing.

I'm 41 now, how can I change my mindset to still enjoy racing? I've never been one to 'just enjoy the experience'.

Mine is a simple question - what are your tips for maintaining motivation when it starts to flag?

Generally I am ok but I have had 2 bad races when my mind took matters into its own hands and I stopped running. Physically I could have run but mentally, the fact that conditions weren't quite right (temperature/crowds) led to this despair that could not be overcome.

So how can I give myself a good talking to and motivate myself to keep going when it gets tough?

Hi Victor,

I'm in a similar situation to Kylie above. Also picked up an injury to my right ankle 6 weeks ago and it's seriously affected my training since then. With London in a weeks time things do not look great. Am seeing a specialist this afternoon to try and get a definitive diagnosis, but fear the "do not run for xx weeks" line. Will be devasated if this is the case. How to deal with this? Have tried to learn to love swimming and cycling, but it's just not cricket, I mean, running!

Thanks, Chris.

Hi Victor,

Can you recommend any mental strategies to help deal with the taper/on the day?

Hi Victor

I would like your views on how best to get over a bad marathon.  I ran VLM last year, had an awful race, finishing almost an hour below my target time, despite training well.  It took me months before I could apply myself to run much more than a mile at a time.  I wasn't really injured afterwards, I just felt like there was a mental barrier to overcome because of the negative experience I had of the race.  How can I prevent significant post-marathon fall outs from happening again?

Ivy Mike - I'm in the same position as you, I sprained my ankle 6 weeks ago.   It was devastating but I chose to pull out this year and defer my place.  It's not ideal, but I tried to turn it into a positive and thought about all the training I can do over the rest of the year to improve my fitness come the race next year. 

Similar to the above, I'd be interested in your thoughts specifically on calming nerves and getting more sleep.  I don't get this much now but I certainly used to and I imagine it's a common problem.  At what point should one take medication?

From Hilden Bro

I'm making my marathon debut at the VLM and have ignored all the sensible advice about not focussing on a time, and simply enjoying the day!

I suspect it's too late now to undo my neurosis about pacing- what troubles me is that I suspect I'll get wound up about the crowds/ slower runners and waste lots of energy weaving and getting cross in the first few miles.

Any wise words would be gratefully received- many thanks!

My reply:

Thanks for this question. As it was posted first, I’ll answer this first, then will reply to more beteen 1-2PM.

This is a common challenge – not getting caught up in the stress and excitement and melee at the start of the marathon.  Here’s your 3 point plan:

1.       Accept that it will be busy and people will be in your way. That is part of the big marathon experience.

2.       Decide to ride this section out, it will pass, don’t fight it (or other runners!), try to be calm and chilled (as possible)

3.       Recognise that there is a temptation with all the adrenaline pumping to go off too hard, but if you do, there is a very high chance of crashing and burning – so hold back at first

4.       Work out what will help you enjoy the day (do this this week, well before race day), as this is your stated goal

Hi Victor,

do you have any particularly visualisation techniques you can suggest?

Thanks,

Ed.

Hi there!

I have completed my second marathon in September of last year. I was really looking forward to it. Achieved my PBS but not quite the set target. I loved it anyway as it was in my home town Berlin. Unfortunately ever since then I have hit a massive wall. Picking up every virus going and due to health my fitness level is at its worst. How can I pick myself up and regain confidence. I am not entirely sure where or when but I have completely lost my mojo. Many thanks. 

From Black and Tabby:

I'm a first time marathoner who has missed almost 5 weeks of training due to injury. Am still going to do the VLM, with a run-walk plan and absolutely no time ambitions, just the desire to finish. Understandably I'm worried about my lack of long runs and have no idea how to prepare for the later stages of the race.

I've been reading about the inportance of positive thinking, and suggestions of creating a mental 'video' of me running well and crossing the finish line. Am other simple ways I can boost my confidence and quell my nerves?

Thanks!

My reply:

Thanks for your question. Unfortunately, many runners end up having a compromised build-up to the race with injury or life getting in the way. It is important that you first have a sensible plan of how you will ‘play’ the event: your pacing, your nutrition, your focus. If you feel shocking towards the end of the event and end-up walking, then there is little point in having a rehearsed image of you running fleet-footed, fast, gazelle or cheetah like. As, this will be too far away from your actual experience of shuffling towards the finish.

My reply part 2 to Black and Tabby

 Instead, think about what will help you get through the tougher times, what will help you push, persevere, endure? Who inspires you? Why are you doing the event? When have you shown courage to yourself or others?

Or, if it is a good choice to walk, how will you accept this, and then will you walk normally or at a fast pace?

Imagine these scenarios, how you will feel, how you will react, what you will do, how things will work out fine for you.

Oh, and nerves are normal, because it is an important day to you, you will face challenges and there is uncertainty. Expect nerves. They will build in the lead-up, then dissolve once the run starts.

From Runbird:

Hi Victor

If there was only one piece of advice you could give what would it be and why?  I ask this because I know from past marathons that when you're really tired your brain goes to mush and it's really difficult to think straight. 

 Would welcome your advice - many many thanks.

My reply:

Wow, what a question! Okay, my ONE PIECE OF ADVICE IS: cultivate in training and use on marathon day a calm, helpful, directive, positive inner voice or self-talk. I liken this to the perfect coach. He or she who knows exactly what to say to you at any time to keep you going, running well, enjoying the challenge, soaking up the experience, making the most from the event.

There you have it, now get out there an practice it in each training session so it is ready, like the rest of you, for race day.