Preparing for a marathon? Whether it’s the London Marathon or another big race, mastering your mindset can make all the difference. At Therapy and Performance Clinic in Warwick, we understand the mental and physical challenges of long-distance running. In this blog, we’ll share practical advice to help you overcome mental barriers and perform your best on race day.
The Body vs. The Brain
Your body is more capable than your brain often gives it credit for. During a marathon, mental barriers can be just as challenging as physical fatigue. Our brains, designed for survival, sometimes hold us back to conserve energy. Recognizing and managing this instinct is key to pushing through those tough miles.
Understanding Your Brain’s Survival Mode
The brain’s wiring hasn’t evolved much over millennia, even though our environment has. It’s natural to want to skip training or indulge in extra calories — your brain thinks it’s protecting you. On race day, this survival instinct manifests as thoughts like, “Let’s slow down” or “This ache might mean we can’t continue.”
But unless you’re genuinely injured, this is often your brain trying to preserve energy. Learning to distinguish between real physical limits and mental resistance is crucial.
Breaking the Race Into Chunks
Think of your marathon in three parts:
Legs – The early miles powered by your training.
Heart – Mid-race, where determination kicks in.
Brain – The final stretch, where mental toughness takes over.
Your brain might urge you to stop, but understanding this protective mechanism can help you push past it.
Mindset Strategies for Race Week and Race Day
Managing your mental state begins long before you cross the start line. Here are practical strategies to help:
Use the ‘Chimp’ Model
Inspired by The Chimp Paradox, understand the three parts of your brain:
Autopilot Brain: Handles habits like breathing or brushing your teeth.
Chimp Brain: The emotional, reactive part causing pre-race nerves or doubts.
Human Brain: Logical and empathetic, capable of calming the ‘Chimp.’
When pre-race anxiety kicks in, listen to your ‘Chimp’ but don’t let it dominate. Write down worries and categorize them. If practical (e.g., forgetting running shoes), address them early. If irrational, acknowledge them, but let them go.
Encouragement and Self-TalkDuring the race, your inner critic may surface. Treat it with kindness, like calming a nervous friend. Remind yourself of your preparation and capabilities. Positive self-talk can reframe doubts into motivation.
Focus on FramingIf the stakes were high — like needing to run for a loved one in trouble — you’d find the strength. Use this perspective to unlock your full potential on race day.
Final Thoughts: Kindness is Key
Be kind to your inner voice. Acknowledge your fears, but don’t let them take over. At Therapy and Performance Clinic in Warwick, we believe mental and physical preparation go hand in hand. Your brain can be your greatest ally when you understand and work with it.
Good luck to everyone running the London Marathon or any upcoming event! We’d love to hear how you get on — share your experience with us.
Optimize Your Performance with Therapy and Performance Clinic, Warwick
If you need help with recovery, injury prevention, or improving your training, we’re here to support you. From physiotherapy to tailored fitness and nutrition coaching, our expert team is dedicated to helping you reach your goals.
📅 Book a consultation today to take your marathon training to the next level.