Inspiring striding - Jim Dodsworth (651 running) - The mental game
Posted by Peter Goldring on
The marathon is a significant physical challenge, but the mind and how you deal with the mental side of the race (and the training) is just as crucial. We’ve asked 651 running (online running coaching) founder and head coach, Jim Dodsworth, to provide some tips for staying ahead in the mental game!
1. Have purpose
Everyone doing the marathon has a reason behind it. We wouldn’t put ourselves through this without something to motivate us. It may be to run a personal best, to complete something we’ve never done before or to raise money for an amazing cause. Don’t lose sight of this bigger goal when the training miles get tough!
2. Get out the door (even when you don’t want to)
At some point in the training cycle for a marathon, you will not feel like doing a run. This is totally natural but exactly the time when you need to push through and get it done. Consider running in the morning if you can. It’s then done, and you are set up for the day. If you have to run later, make sure your kit is set out, so you come in, get your kit straight on and get the training done. Don’t sit down and let the motivation dwindle. If you need to change your eating times or plan around the run, do that.
3. Let it go!
Not all runs will go to plan. Some will just be a bit ‘meh’ or a life event may mean that you really can’t complete the run in the way that you wanted. Be comfortable with writing off these bad runs. Conversely, other runs will go brilliantly and the runner’s high will hit. Savour this feeling and remember it so you can tap into this feeling during the marathon. Olympian Alexi Pappas’ coach likes to talk about the ‘Rule of Thirds’ in which, when you are training hard for a major goal, you feel ‘good’ a third of the time, ‘okay’ a third of the time and ‘crappy’ a third of the time. If you are roughly hitting this ratio then you are doing fine. If you aren’t then it may be an indication that you are over or under training.
4. ‘Comparison is the thief of joy’.
The quote above (attributed to Theodore Roosevelt) is a good one to bear in mind as you train for a marathon. Whilst social media can provide a much-needed boost during training, it can also be detrimental to how you feel about each run. Seeing what others are doing and then worrying where you are relative to them is not healthy at this stage. If you have feelings like this, consider taking a ‘Strava holiday’ during these crucial few weeks of training and then soak up the plaudits when you complete the marathon itself.
5. You are not alone
It’s a cold wet morning; the wind is blowing and the last thing you want to do is go for the long run that is scheduled in your plan. We’ve all felt like this, and it is much easier to push through if you have accountability to someone else. Organise to run with a family member or a friend, even if they only run part of the route with you. Or get a coach, whose job it is to give you that nudge and get you through the hard sessions!
6. Mantras.
Many people talk to themselves as they run. You may already do this. Having a mantra can help distract you from a bad patch, push you on when you’re feeling good or just reset you mentally during the race. You may wish to craft a mantra linked to your purpose outlined above or just have certain phrases that work for you. It can be very personal, use whatever works for you.
7. Don’t worry, run happy.
It’s no coincidence that Eliud Kipchoge always looks happy despite running well under 5 min per mile for the whole marathon. The act of smiling is proven to activate endorphins and make you feel better. When training, give it a go. Similarly, the camaraderie of seeing other runners and acknowledging your shared experience is always a good serotonin boost. Finally, remember that you have chosen to do this, and many others aren’t so lucky so enjoy it and smile!
Wow, thank you so much Jim for joining us and giving us 7 tips around the marathon mental game! Hopefully this helps you all prepare for the Spring marathon season. If you want to explore being coached by Jim, drop him an email jim.dodsworth@651consulting.com