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Mental Tips for Marathon Running

How to Stay Focused and Mentally Tough


Updated June 16, 2014

Runner in race on rural road
Robert Daly/Caiaimage/Getty Images

Running a marathon requires mental strength as much as it does physical fitness. Each part of the marathon has its own mental challenges. Here are some tips on how to maintain your focus and win the mental battles throughout the marathon:

First 10 Miles:


Run your own marathon. Don't be worried if you see a lot of people passing you. Remember the tortoise and the hare? They may be starting out way too fast, so you'll catch them later -- at your own pace.

Don't get too emotional. It's tempting to start high-fiving spectators and jumping up and down when you pass family members and friends. You'll have the energy to do that during the first 10 miles, but try to stay as calm as possible. You'll need to conserve your mental energy for the rest of the marathon.

Miles 11-20:

Break up the marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 17, for example, think, "One six mile race, then it's just about a 5K to go."

Stay mentally tough. Your mental toughness will really start to be tested during these miles. Don't give into periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon.


Miles 21-26.2:

Think outside the body. Chances are you'll be feeling a little bit of pain and discomfort during these miles. You will certainly feel tired. Let your mind take over from your body and try to focus on the outside -- the spectators, the signs, the other runners, the scenery.


Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Use your running mantras. Remind yourself what you've sacrificed to get to this point. Remember how you've worked through fatigue during your training runs and how you can do it again.

Also see: 26 Motivational Quotes to Get You Through Your Marathon

4 Ways to Be a More Resilient Runner

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