Mental Training: The Real Work Starts in Your Head
Let’s be real—marathon training isn’t just about legs and lungs. It’s about what’s going on upstairs. Waking up at 5 a.m. for a long run when your bed feels like heaven? That’s mental toughness. Finishing the last 6 miles when your body is screaming to quit? That’s all mindset.
Why the Hell Are You Doing This?
You will have those days when everything sucks—your legs hurt, motivation’s in the trash, and you’re questioning your life choices. That’s where your “why” comes in.
Maybe you’re running to get healthy. Maybe it’s to honor someone. Or maybe you just want to prove to yourself that you can do something most people never will.
Write it down. Stick it to your fridge or set it as a daily phone reminder.
I did that during my first marathon prep. I kept thinking about the confidence I saw in people who finished a marathon—I wanted that in my bones. And I’ll tell you, crossing that first finish line? It flipped a switch in me. That kind of win stays with you forever.
Run the Race in Your Mind First
Mental reps matter. I’d often close my eyes during long runs and imagine race day—the buzz at the start line, the crowd, the pain at mile 20, and the relief of that final turn toward the finish. Visualizing all of it helped settle my nerves and gave me an edge because my brain had “seen” it already.
Break it down too. The full 26.2 can feel like a beast, so I split it into bite-sized chunks: “Get to the 10K mark. Then get to halfway.”
On brutal runs in Bali heat, I’d bargain with myself: “Make it to that tree, then you can walk for a minute.” It sounds silly, but it worked. Trick your brain into staying in the game.
Motivation Isn’t a Straight Line
The start of training is exciting—new kicks, fresh playlists, all the good intentions. Then… the grind hits. You’ll have days when you’d rather eat glass than run another mile. That’s normal. Plan for it.
Mini Goals Help
I always tell my runners to schedule a 10K or half halfway through training. It gives you a win before the big one.
And hey, reward yourself after a milestone. Got through a 15-miler? Treat yourself to a steak dinner or that overpriced foam roller you’ve been eyeing.
Change the Scenery
Nothing kills motivation like the same route every day. I mix it up with trail runs, loops through new neighborhoods, or testing parts of the actual race course. Keeps the brain engaged.
Good Tunes or Good Talks
On some days, my playlist saves me. I’ve got everything from Metallica to 90s hip hop. Other days, a podcast or audiobook keeps my brain off the pain. Try what works for you.
Train with People or Tell People
Even if you prefer solo running, tell your friends what you’re doing. You’ll be less likely to skip when people ask how your training’s going. If you can join a weekly group run, do it. Accountability works.
Keep a Log
I’ve got a beat-up notebook from my first marathon training cycle. Looking back, I smile at notes like “Ran 5K, felt like death” and “8 miles—didn’t puke, success.”
Tracking your runs helps you see how far you’ve come, and on low days, that reminder is gold.
Talk to Yourself Like a Coach, Not a Critic
Your inner voice matters. Talk crap to yourself during a long run, and that negative loop will eat you alive. Instead, build a habit of talking yourself up.
I’ve had clients write mantras on their wrists before long runs. Things like:
- “One mile at a time”
- “You’re stronger than this hill”
- “Don’t quit, it’s just discomfort”
Personally, I used “Just finish the damn run” more times than I can count.
When race week hits, doubt creeps in. Totally normal. Everyone wonders, “What if I don’t finish?” or “Did I train enough?”
I tell them this: If you showed up, did the work, hit your long runs, and didn’t cut corners—you’re ready.
Remember all those early mornings, the sore legs, and the skipped social plans? That’s your proof.
And nerves? They’re just excitement in disguise. When you feel those butterflies, tell yourself, “Let’s go!” instead of “Oh no.” It changes everything.
Running Is Good for Your Head, Too
There’s truth in the saying “Running is cheaper than therapy.” That steady routine, the endorphins, the quiet time away from screens—it all adds up.
In fact, a large review of studies found that people who stick with sports like running report better mental health and social well-being overall.
Personally, running’s helped me through some tough chapters—stress, burnout, even grief.
But here’s the catch: too much training can mess with your head too. Overtraining symptoms—like anxiety, mood swings, or dreading every run—are red flags. I’ve been there. Don’t ignore them. Dial back, reset your goals, or take a break if needed. Running’s supposed to help your life, not wreck it.
Community helps here too. I’m a huge fan of local running clubs and online spaces like the Reddit running threads. Nothing like posting a sweaty selfie after a 20-miler and getting cheered on by strangers who just get it.
Some research even shows that social support from like-minded people helps protect against burnout (source).
Don’t Forget to Enjoy the Ride
Yeah, marathon training is hard. It’ll test you. But it should still be fun.
Notice the small wins: catching a sunrise, laughing with a buddy mid-run, or crushing a hill you used to hate.
One of my best memories is nearly getting ambushed by a troop of monkeys on a forest trail in Bali—scary in the moment, hilarious in hindsight.
You’re not just logging miles. You’re collecting stories.
After the Finish Line: What Now?
Quick heads up—after the marathon, you might feel a little lost. It’s common. You’ve been locked in for months, and suddenly… it’s over.
To avoid the post-marathon blues, have something lined up. Doesn’t need to be another big race. Maybe it’s a short fun run with friends or a beach vacation. Just give your brain something else to look forward to.
But first things first—let’s focus on race day. You’ve got this.