Marathon Training Tip: Motivation

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on Motivation.


When the going gets tough, it is often mental toughness that keeps you going. There are several methods that can be used to help keep you motivated during the upcoming marathon.

Visualisation techniques help to focus on the upcoming race and have proven to mentally prepare any athlete for the challenges that lie ahead. A few days before, it helps to take a drive through the actual course. Entering the race with a sound strategy e.g. mentally breaking the course into sections is much easier than telling yourself you have to complete the race as a whole. Break the distance into many shorter landmarks, and mentally congratulate yourself when you reach each landmark. Continually focus on reaching the next landmark.

Nutrition can also play a crucial part in race motivation. Immediately before and during the race, eat specially formulated bars (eg. power bar, power gel): some bars are higher in fat, but great tasting treats help maintain motivation. This also ensures that you are nutrient sufficient. Do make sure that you have tried these bars/gels in training beforehand in case it does not agree with you on race day and can affect your performance greatly.

When you are out there on the course, make sure you take in sights along the way, relishing the experience, wave to supporters and encourage other participants on the course. This helps to boost morale and is a great motivational tool to spurr you and others on who are sharing the same experience.

If you are finding it tough or if you ‘hit the wall’, it is crucial for you to think positive and be conscious of the fact that pain is only temporary. Take things as slow as you need to. Let your mind take over as you focus on the spectators, the path ahead of you, or the scenery, which will help you forget the physical pain. Repeat positive affirmations to drive the mind and body (e.g. just keep going, I am in control, etc.).

Sometimes it may be necessary to pull out of a race because of injury but at other times when the going gets tough, the prospect of quitting seems like the most logical idea. However, have you thought about the consequences that quitting will have? You will not only let your charity down but you will have to live with the decision that you had a chance to complete an endurance event but decided to drop out. Lance Armstrong, the legendary American Cyclist has perhaps the best opinion on quitting. He was quoted as saying, “Pain is temporary, quitting is forever.” Always push yourself to test your limits.

During the last quarter of the race, draw from a well of inner strength within yourself. Remind yourself of the sacrifices you have made to get this far, and how you have conquered fatigue so many times before. Press on and prepare to cross the finish line with a smile and your arms up in the air!