The Totalsports Two Oceans Half-Marathon & Ultra-Marathon on April 5th & 6th is fast approaching, and while you’ve put in the hard work physically, one of the most critical aspects of your success on race day is your mental game. As race day draws near, nerves and self-doubt can creep in.
The key to performing at your best lies in how you approach the race mentally. A positive, focused mindset can make the difference between a challenging run and a triumphant finish. Let’s explore the mental strategies that will help you stay calm, confident, and focused during the race.
Visualise Success: Picture Your Race Day
Visualisation is one of the most powerful tools in a runner’s mental toolkit. Visualisation involves imagining yourself going through the motions of the race, from the start to the finish. The more vividly you can picture yourself running smoothly, staying strong, and crossing the finish line, the more confident you’ll feel when it’s time to execute your race plan.
How to Visualise:
- Start from the beginning: Imagine the race start. Picture yourself feeling calm, breathing deeply, and ready to take off.
- Stay focused on your strategy: Visualise yourself following your pacing plan, hydrating at the right times, and handling tough stretches of the race with determination.
- End strong: See yourself crossing the finish line with a sense of accomplishment, smiling, and feeling proud of your effort.
Tip: Try to practice this visualisation daily leading up to race day. The more you rehearse the process in your mind, the more prepared and confident you’ll feel when the real race begins.
Develop a Positive Inner Dialogue
As the race progresses, especially in the longer events like the Ultra-Marathon, you may encounter moments of doubt, fatigue, or negative thoughts. How you respond to these thoughts can have a huge impact on your performance. Instead of allowing negative thoughts to take over, use positive affirmations to keep your mind focused on the task at hand.
How to Use Positive Affirmations:
- Prepare affirmations: Before race day, create a list of positive affirmations that resonate with you. These might include phrases like:
- “I am strong, I am prepared.”
- “Each step brings me closer to the finish line.”
- “I can handle this challenge.”
- Repeat them mentally: When you start feeling fatigued or frustrated during the race, repeat these affirmations to yourself to stay focused and grounded.
Tip: The more specific and personal your affirmations, the more effective they will be. Customize your affirmations based on your training journey and personal experiences.
Embrace the Pain: Reframe Discomfort
Running long distances, especially the Ultra-Marathon, can be physically demanding, and at times, discomfort is inevitable. Rather than seeing pain or fatigue as a negative experience, try to reframe it as a sign that your body is working hard and pushing towards your goal. Embrace the discomfort as part of the journey, and remind yourself that it’s temporary.
How to Reframe Pain:
- Shift your perspective: Instead of thinking, “This hurts so much, I can’t keep going,” try saying, “This is challenging, but I can handle it.”
- Focus on the reward: Remind yourself of the satisfaction you’ll feel once you cross the finish line and accomplish what you’ve worked so hard for.
Tip: Break down the race into smaller, more manageable segments. Focus on getting through the next 5km or reaching the next aid station, rather than thinking about the full distance all at once.
Stay in the Present: Focus on the Here and Now
During a long race, it’s easy to get lost in thoughts about how far you still have to go, or how much time is left. This kind of thinking can lead to anxiety and frustration. Instead, focus on staying present. Take each step one at a time and concentrate on what’s happening right in front of you, not what’s coming next.
How to Stay Present:
- Use mindfulness: Pay attention to the sensations in your body — your breathing, your stride, the rhythm of your movements. Let go of any extraneous thoughts and focus solely on the task at hand.
- Set mini-goals: Instead of fixating on the total distance, set small goals such as reaching a landmark, completing a KM, or staying at a steady pace for the next 10 minutes.
Tip: Practice mindfulness during your training runs to build your ability to stay present on race day.
Have a Backup Plan: Expect the Unexpected
Race day is unpredictable. Weather conditions, unexpected fatigue, or a change in your pacing plan can throw you off. It’s important to mentally prepare for these obstacles in advance. Having a backup plan in mind will help you stay calm and adjust your expectations as needed.
How to Create a Backup Plan:
- Adapt your pacing strategy: If you start the race too quickly or conditions are tougher than expected, know that it’s okay to adjust your pace. Slow down if needed and focus on finishing strong.
- Accept discomfort: You might face moments of fatigue or pain. Accept that they’re part of the process and focus on pushing through, even if it means adjusting your strategy along the way.
Tip: Practice being flexible in your approach. Prepare for the unexpected by imagining different scenarios and mentally rehearsing how you’ll handle them.
Stay Confident: Trust Your Training
Leading up to race day, there’s often a temptation to second-guess your preparation or feel uncertain about your fitness. Trust that the hard work you’ve put in during your training is enough. You’ve prepared mentally and physically, and now it’s time to execute.
How to Build Confidence:
- Reflect on your training: Remind yourself of all the hard work you’ve put in, the long runs, the tough workouts, and the progress you’ve made.
- Focus on your strengths: Whether you’re a fast starter, an efficient pacer, or great at handling tough conditions, recognise the qualities that make you a strong runner.
Tip: Keep a journal of your training and achievements. Looking back at your progress can provide a huge confidence boost when race day arrives.
Your mindset on race day is just as important as your physical preparation. By visualising success, using positive affirmations, embracing discomfort, staying present, and trusting in your training, you can ensure that you approach the Totalsports Two Oceans Half-Marathon & Ultra-Marathon with the mental strength to succeed. When you’re focused, confident, and mentally prepared, you’ll be ready to handle whatever challenges come your way and cross that finish line feeling accomplished and proud.
