Four Mental Toughness Practices for this Weekend’s Marathon Runners (and Your Next Workout)
This weekend is the Grandmas Marathon in Duluth Minnesota. First run in 1977, Grandmas has become one of the largest marathons in the US and a running festival-feel with a 5k, Half Marathon, and Marathon over the course of the weekend. It was my first marathon in 2005 and remains one of my favorite weekends of the year.
If you are running one of these races this weekend, a 5k anywhere in the US, or simply have a challenging workout on the calendar, consider adopting these mental toughness best practices:
Expect discomfort. As you mentally prepare for the race or workout, be honest and remind yourself that it will be difficult. You will be uncomfortable. The final six miles are likely going to require that you spend some time in the “pain cave.” As much as we want to embrace a positive and optimistic mindset, don’t delude yourself prior to the race or workout. Instead, “Face the brutal facts” (the words of Admiral James Stockdale made famous by Jim Collins’s “Stockdale Paradox") and expect some suffering. Research indicates that if we expect a challenge (or physical discomfort) when we actually get to that point in the race/event/workout, we experience the discomfort as more tolerable than if we expected to feel wonderful the entire time. And when you inevitably do feel uncomfortable, remind yourself that you can continue to perform, thrive, and even find joy during the discomfort.
Pick three Mantras. Before the race, write down three mantras that you can repeat to yourself throughout the race. Consider phrasing these mantras in the third person; instead of “I’m tough enough,” state, “You’re tough enough.” Research suggests we respond better to mantras in the third person. Here are a few classic examples:
“You love hills” – Perhaps on mile 22 as you face “Lemon Drop Hill” during Grandmas Marathon.
“I’m strong, I’m fast, my speed will last” -This is a go-to mantra for local Minnesota Distance Elite Runner and Paris Olympian (who will be running the half marathon at Grandmas), Dakotah Lindwurm.
“This is what you came for” – A favorite of Scott, Discover Strength’s VP of Franchise Development.
Here and now focus. Run the mile you are in. At mile 15, don’t worry about mile 22.
Wherever you are, be there.
One rep at a time.
Enthusiastically engaged in this moment.
Utilize the mental reset. When you get distracted and your mind wonders to a problem at work, the fact that the weather isn’t ideal, concern over a blister that’s forming, or self-doubt around your preparation, say to yourself, “Replace this thought with a thought that serves me better.” In the average marathon, I think I say this to myself (or out loud) about 73 times to refocus on positive self-talk.
