Tips for Long Runs: Mental Tips

By Debasmita Roy

The most complicated part of your marathon training is your long run, especially as the mileage creeps towards 20. There are several tips that you can follow to make your long runs easier and more comfortable, and in this way you can prepare yourself for marathon day. Start experimentation with various foods, such as energy gels and chews, and clothes so you can be aware of what works for you. Your principle is to find your favorites now, so you're not trying anything new on race day. Long-distance running is as well as a mental challenge and it is also a physical test of strength and fitness. There are some runners who find that their body is ready to run longer, but it's too tough mentally to keep going. When you are running alone, give yourself a pep talk. Assure yourself that you're not actually tired -- you're just mentally fatigued and you can push through it. If you're performing your longest run ever, remind yourself how proud you'll experience when you're finished.

The first tip is you can break up your run into several parts. You can split your run into smaller segments and it will make the distance feel much more convenient. For example, if you're running 20 miles, think that you are running four 5-mile runs. At the begin of each new segment, imagine yourself just starting out on a latest run with fresh legs and just focus on getting to the end of that segment.

To stay mentally strong you have to get a Mantra. Choosing a short phrase, such as "One step at a time," that you play again and again in your head at the time of running, can support you keep centered and focused. When you need it most, it can be your inner motivation. You may already have a favorite phrase to use as a mantra, but if you don't have one, check out these quotes about running marathons for some inspiration and running motivation.

You can make a post run plan at the time of running. I love deciding what I want to do after I finish my run, especially if I'm running in morning. I'll ponder something basic, such as what to make for dinner. It helps me organize my day and gives me something to look forward to after the run.

Another tip is to visualize your race. Picture yourself running the course -- every mile -- and crossing the finish line if you're training for a race, such as a marathon. Picture how you want to pose for your photo as you run through the finish. You can try to see the clock with your goal time if you have one displayed. Visualize what you'll be thinking as a volunteer puts your race medal around your neck. Think about how it will feel to see your loved ones at the finish line cheering for you.

About the Author:

Learn to complete running schedule for beginners. This marathon in 10 weeks will prepare yourself perfectly with training PGs.