Mental Preparation

Race day is as much a mental challenge as a physical one.

Some people find mental resilience easier to come by than others, but everyone can train their mindset. Here are some techniques to practice in the final weeks and have ready to go on race day:

1. Break it down

Divide the race into small, manageable chunks like 5 km segments. The brain handles smaller goals better, and completing each one gives you a dopamine boost.

2. Positive self-talk

How you talk to yourself matters. Everyone has an internal monologue during a race - make sure yours is encouraging. Say things like:

“I’m strong,” “Push through this,” or “I’ve got this.”

Negative self-talk will only make things harder.

3. Believe

Belief is powerful. If you don’t believe your goal is possible, your brain will stop your body from achieving it. You’ve done the work - trust in it.

4. Smile

Smiling actually reduces perceived pain and boosts confidence. Even forcing a smile can shift your mindset.

5. Shift your focus

Distract your mind from discomfort with a simple mantra or by counting - forward or backwards! It sounds simple, but it works.

6. Embrace the suffering

Discomfort is part of the challenge. You’re not alone - everyone out there is feeling it. Remind yourself: pain is often the price of personal greatness.