Every year tens of thousands of runners prepare for the fall and spring marathons held throughout the world. Pain and anguish brought on by the endless miles of running, interval workouts, sweating, chaffing, and blisters tax the physical and mental limits of even the most experienced runners.

One of the biggest challenges for runners covering long distances for time, or simply the thrill of finishing, is answering the questions: Can I push myself harder? Did I wimp out when my legs began to tire? Runners could subtract many seconds, even minutes from their races if they mastered the master inside their bodies -- their brains. But how do we reach inside our minds to push ourselves beyond our "redlines?" What are the rewards?

Not until my late twenties did I realize the benefits of utilizing psychological techniques to improve my running performance. As I matured and peaked physically, I began to experience less improvement in my workouts and race times. As the law of diminishing returns for my training regime began to take hold, I turned to mental training and preparation as a means for further improvement. I identified three major areas for improvement: 1) Race day emotion control; 2) Race problem management; 3) Performance enhancement.

Race day emotion control

At one time or another, we've all experienced the butterflies or jitters on race day. An emotional cocktail of one part excitement, one part anxiety, and two parts self-doubt will find you intoxicated with confusion. These feelings are natural.

Part of the appeal of competition and the lure of achievement are the unknown elements involved in running. "Did I prepare well enough? Am I hydrated enough? Are my shoes going to cause me to blister?" These are valid concerns, but should not enter your mind on race day. Try these techniques to handle race day anxiety and jitters.

1. Arrive early at the starting area. Assume parking will be a nightmare. The last thing you need is the stress of traffic or crowds to further heighten your awareness. You're running a marathon! You're already pumped!

2. Prepare and be comfortable with your equipment (i.e. shoes and clothing) weeks before your race. Your shoes should be like old friends, not a new date.

3. Laugh and/or meditate. Laughter is one of the best anxiety killers. Enjoy the time you have with your friends in the starting area with a good joke.

Performance Enhancement

You're at the starting line and you know that you're fit and healthy. You've planned your race carefully with your goal pace indelibly burned in your mind. But how are you going to be sure that you'll reach your fullest potential?

1. Have multiple goals. Running a personal best is only one goal. Have many goals in mind before you start the race, much like a "Plan A, Plan B, Plan C" scenario.

Plan A might include breaking four hours for the marathon. However, what if the weather conditions turn out to be hot and humid? Is your race down the tubes? Not if you have a Plan B. How about finishing in the top twenty in your age group? Weather conditions affect everyone, allowing you to change your plan from a time trial into a race against your peers.
Starting a race with multiple plans should allow you to stay on task and wring the most out your fitness. Starting the 1998 Pittsburgh Marathon, I had multiple goals in mind.

Certainly, if I achieved one goal many others would follow. For example, my first goal was to break the American course record of 2 hours 12 minutes and 51 seconds.

However, other goals were equally important; running the qualifying time for the 2000 Olympic Trials of 2:22:00, finishing in the top three, etc. Unquestionably, if I set a new course record I would also have qualified for the trials. But what if the weather were horribly hot and humid and a course record attempt would have been ludicrous, even putting my qualifier in jeopardy?

With that possibility in mind, I was willing to change my plans to handle something I could not change; the weather. I drew comfort and power from the knowledge that regardless of the weather conditions, I was running the marathon for specific reasons, all of which had great meaning to me.

2. Break the race into manageable parts. Twenty-six miles can be a daunting distance to imagine, even for the experienced runners. Breaking the distance into segments that you understand well can make the intimidating distance seem reasonable.

For example, many of my long runs were run on a 5-mile loop. At the end of each loop I would stop to rehydrate. Even when my training plan called for a 30-mile run, I would convince myself that five miles is a manageable distance. Now I only need to repeat that distance six times!

3. Run a race within a race. Try breaking the marathon down into a twenty-mile long run with a 10k race at the end. This is especially effective when you've just run a 10k race as preparation for your marathon.

I'm very proud of my performance at the 1993 New York City Marathon. With the last five miles of the marathon covered in the tough Central Park hills, I convinced myself to run relaxed and in control through 21 miles. I entered Central Park in 22nd place and, as if another starting gun fired, I launched into a furious bid to catch every runner I could see. The strategy paid off as I moved from 22nd place to 5th place in only five miles!

4. Stay positive and constantly stay on task. Inevitably, you will have bad patches during the race that threaten to undermine your goals. Even boredom can lull you into a sense of compliancy.

My answer is to imagine myself driving a race car, trying to squeeze every ounce of speed from it's engine. I visualize myself with my foot on the accelerator, pushed all the way to the floor. In real terms, I keep asking myself: Am I pushing myself hard enough or am I just feeling sorry for myself? Is this wonderful machine I call my body being utilized to it's fullest potential? My goal is to finish the race saying "yes," that I ran and pushed myself well beyond what I thought I could handle.

Race problem management

The starting gun fires and you're off! You settle into to a comfortable pace. Running your goal pace, you pass the early miles with little effort. Suddenly, it starts to rain! You feel your shoes and socks getting heavy and loose. Maybe your stomach starts to act up and you're forced to make a pit stop. How do you handle these issues?

1. Remain calm. Think through your issue slowly and deliberately. You have plenty of time to react and remain on your goal pace.

2. Devise a plan of action. Think through your issue carefully and make a calm, non-reactive solution. If you get a blister, search out an aid station. If you approach the first aid area calmly, the volunteers are more likely understand your problem if you can explain it clearly and concisely. If you're hysterical they'll throw you in an ambulance and your race will be over.

3. Think positively. Yeah, but it's 80 degrees and windy! There's no doubt that you've trained in bad conditions, so why is this different? You've had blisters in training, why is this different? We are more likely to have a positive outcome if we are familiar with and handle problems with a positive attitude. You cannot change the weather, but you can keep the belief that you will handle your issue effectively.

Many experts and laypersons believe that mental preparation for athletic competition is 90% of the success formula. However, a "pie in the sky" attitude or belief that everything from start to finish will go well is not sufficient. You must imagine all scenarios, repeatedly. Visualizing success means dealing with problems successfully, not only the belief that you will have a successful ending to a perfect race.


Having competed at a national, international, and Olympic class level for nearly 20 years, Keith Brantly has accumulated a vast knowledge of the sport of distance running. Keith has a perspective on life few have experienced and is available to speak at your company's seminar, club, and event function. Requests for his speaking schedule can be submitted by calling 954-491- 3043, or email Kbrantly@aol.com.