Get marathon mo­ti­va­tion

Get in the mood for your train­ing ses­sions with this five-point pos­i­tiv­ity plan

Men's Fitness - - Trainer -

DO A BODY MOT

“When you don’t fancy a ses­sion, run a quick body au­dit,” says Bri­tish Athletics coach Kim In­gleby. “How is your en­ergy out of ten? Did you sleep well? Have you eaten well? Do you have time? If all the an­swers are yes, then just get it done. If no, then swap your rest days around and fo­cus on fix­ing your re­cov­ery strat­egy.”

DON’T PANIC

“If you are be­hind your train­ing sched­ule, don’t cram ses­sions in to catch up, but do put your key ses­sions into your di­ary and stick to them,” says In­gleby. “Pri­ori­tise longer runs and some speed and strength ses­sions. They get you fit­ter, re­duce your risk of in­jury and boost your con­fi­dence.”

TAKE NOTE

It’s normal not to be sat­is­fied with ev­ery run. “Write down the rea­sons why you run and how a great run makes you feel,” says In­gleby. “Find your mo­ti­va­tion, ob­serve peo­ple who in­spire you, and re­mem­ber all the pos­i­tives of run­ning. If that doesn’t work, some rest with good healthy food can bal­ance things out.”

DIG DEEPER

Dur­ing a hard run when the voice in your head says stop you have two op­tions. “You can slow down or walk for a minute to get your fo­cus and breath back,” says In­gleby. “Or you can breathe in a pos­i­tive word like ‘strength’ and then breathe out thoughts of stop­ping for six breaths. It works.”

CHAN­NEL NERVES

Ev­ery­one gets ner­vous on race day. “At the start, think of all the peo­ple who in­spire and mo­ti­vate you and your rea­sons for tak­ing part in the event,” says In­gleby. “Then, as the gun goes, pace your­self, re­lax and adapt as you need to. Lis­ten to your body. Breathe in strength, breathe out fa­tigue.”

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