Train your mind

If you’re training for a marathon, your brain is a muscle it pays not to neglect training, says Evie Serventi

Train your brain as well as your body and you’ll not only start strong, you’ll stay strong.

When training for a race, factor in five minutes for mental fitness on days that you’re not running, and then increase this to 10 minutes.

Why is this important? Because you’ll develop skills that can help you focus, relax, build confidence and motivation — particularly crucial when you start to fatigue during a marathon.

Here are a few tips on how to spend that five minutes a day.

Re-assess your process goals

Tip: Create small goals related to all aspects of your training plan.

Examples: Eating a nutritious lunch, getting to bed an hour earlier three nights a week, laying your kit out the night before an early morning run, making sure you warm up/down. Useful: For developing and maintaining motivation and self-belief

Reinforce your ‘why’

Tip: Acknowledge and understand your reason for signing up in the first place. Examples: Getting fit to be a mentor for your kids, or raising funds for a charity that sits close to your heart. It could be anything, as long as it matters to you. Useful: This will help you stay focused and motivated.

Celebrate the small stuff

Tip: Always take a positive from each training session and say it to yourself before going to bed each night. Avoid mulling over things that go wrong. Useful: for developing resilience and positivity

Breathe

Tip: Take 10 deep breaths with your eyes closed. Be aware of feeling your muscles relax. Start from the face, then work down to the neck, shoulders, arms, hands, stomach, legs and feet. Useful: To help you relax and feel calm physically and mentally. Tense muscles can feel like lead.

Use your imagination

Tip: In the months leading up to the marathon, visualise yourself during the race and crossing the finish line, arms up, face beaming. Also visualise the challenges: seeing yourself getting tired, or your shoelace coming undone, and how you’ll handle such situations. Useful: To help you plan ahead and feel prepared. Also helps build selfconfidence.