By Dr. Justin RossP
reparing for any long-distance endurance event is not without
challenge. Training for and completing a marathon is a rite
of passage for many recreational athletes because it is a challenge.
Successfully navigating months of training seldom unfolds without
some type of problem or setback. There are a number of potential
barriers to training for any long-distance event. Some are completely
internal, such as our state of mind, our attitude, our commitment,
and waning levels of motivation. Others are almost completely
external, such as the weather, work obligations and family. Those
who make it to the starting line in the best possible condition under-
stand how to execute their training while juggling such demands.
Importantly, though, there are a number of psychological skills that
can be used to ensure success.
Alex Hutchinson, best-selling author of Endure, understands how
difficult committing to training can be when juggling multiple life
demands. “It’s a cliché, but for me, one of biggest training barriers is
sometimes just getting out the door. The way I get over that is to lower
the barrier for what counts as a ‘useful ’ run. Unless it’s a planned day
off, I’ll always head out for my run, but I’ll give myself permission
to turn around after five minutes if that’s what feels right. However,
once I’m out on the trails, I usually relax and am able to get into a good
rhythm and achieve my training goals after all,” Hutchinson says.
Getting out the door is often half the battle. Many of us find
that once we lace up our running shoes and hit the ground, the
workout takes form and running has a knack for taking care of itself.
Commitment to beginning the workout is a simple, yet a key factor in
success. Brian Bergquist, two-time Boston marathon finisher from
Denver, Colo., agrees: “It’s tough running on days when I’ve had a
long day of work and busy family life. If I force myself out to door to
at least run a mile, I end up feeling much better once I’m out there and
usually finish my workout.”
Internal challenges, on the other hand, often include thoughts
laced with doubt, uncertainty and anxiety. Self-efficacy, the extent
to which we believe we are capable of completing a specific task, at a
certain time, in a certain manner, is a critical factor for all athletes to
manage the tendency for negative thinking. Self-efficacy requires, at
minimum, two things – the willingness to push ourselves purpose-
fully into places of discomfort, and the belief that in so doing we will
become stronger. Tamara Paton, a self-employed strategy consultant
from St. Catharines, Ont ., and 13-time marathoner agrees: “In all
aspects of life, I know I can do hard things because I keep going when
I want to stop. I break down challenges into 10-minute increments
of effort. I believe in my ability to outlast anything, simply by relent-
lessly moving forward.”
Anxiety, in general, is another common internal challenge for
runners. In the mind, anxiety almost always begins with a simple
question: “what if ?” followed by an almost limitless amount ofpossibilities – “What if the race hurts? What if the weather is terrible?
What if I didn’t put in enough training?” This type of thinking almost
always connects us to the outcomes of a race, but often through
focusing on areas in which we have very little control. We can’t
always accurately predict if, when or where it will begin to hurt. We
have zero inf luence over the weather, and no guarantee that we will
hit our desired time goal. Ultimately, “what if ” serves the purpose of
contemplating the possibility that we may not be successful, which
we then connect to deeper, personal meaning we’ve placed on who
we are as athletes or as people. Although we may not always be able
to control the outcome of an event, we always have command over atMastering the
Mental Marathon
Psychological skills to use during training and
on race day when the going gets tough
Key Behavioural Strategy:COMMITMENT
Commit to just getting started, rather than
completing the entire workout. We can become
overwhelmed when we are tired and see we
have a 20-mile long run plan.Key Psychological Strategy:SELF-
EFFICACY
Remind yourself that completing difficult tasks
throughout training builds confidence. Facing
challenges forges strength and helps you build
a belief structure that you are capable of being
successful when faced with adversity.Key Mental Strategy:BATTLING
"WHAT IF'S"
What if thinking drives anxiety? Remember that
you can combat anxious thoughts by commanding
your attitude and your effort.28 Canadian Running September & October 2019, Volume 12, Issue 6bodywork
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