Marathon Running Mental Toughness & Motivation Tips​

#1. Use pre-race imagery

• Picture yourself in the event during training runs.
• Imagine what you want to look like as you run. Consider your:
  • Posture
  • Body language
  • Smile
• Picture yourself successfully battling pain and exhaustion.
• Envision yourself crossing the finish line.

#2. Create a mental of the course

• Use landmarks to trigger a mental reaction.
• Break the race down and choose your focus and attitude for each stretch.
• Have a focus plan for pain and exhaustion.
• Imagine dealing with obstacles such as:
  • A crowded starting line
  • An untied shoe lace
  • Large groups of people along the course

#3. Have tricks to keep you focused

• Simplify the race (left, right, left, right…).
• Stay in the present. Don’t worry about how much you still have left.
• Listen to music or count.

#4. Use in-race imagery

• Break through the wall, mentally.
• Imagine the sunshine pulling away the pain.
• Picture scenes from Rocky.

#5. Watch your self-talk

• Be your own biggest fan. Cheer yourself on!
• Don’t say anything to yourself you wouldn’t let anyone else get away with.
• Change negatives to positives (pain = working hard).

#6. Remember that confidence is a choice

Preparation and trust are the keys to confidence.

• “Flag the minefield.”
• Act the way you want to feel to create those feelings of confidence.
• Focus on what you can control.

Contact Us

To schedule an appointment with a physician or other Sports Medicine expert, call 1-855-93-SPORT (77678).

UPMC Rooney Sports Complex
3200 S. Water St.
Pittsburgh, PA 15203

UPMC Lemieux Sports Complex
8000 Cranberry Springs Drive
Cranberry Township, PA 16066