Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for the race as your body is. This blog, with seven weeks to go, suggests you should spend some time understanding your motivation for running the marathon.
Why are you running the marathon? Are you fundraising for a charity? Is it something you’ve always wanted to do? Do you enjoy running and use the time in your trainers to keep you mentally strong? Do you want to set a new PB? Has running become your social life? Or are you running because you always do a spring marathon? Whatever that motivation is that got you signing up and out training for the marathon, understanding it, can be really valuable. And when you don’t remember why you are running, or why you chose the races you have entered, it is all too easy to back off or even stop when it gets tough or life gets in the way.
There are two types of motivation. The first comes from inside you. This is when you are competing for the love of it, simply because you get personal satisfaction out of the training, out of striving for targets or just the joy of being able to run. The second type is more externally driven. This may come from the medals you gain, the accolades which come from your friends and family or the fact you don’t want to let down your charity. Neither is better than the other but, if your motivation comes from within it can be more robust and stay with you when you come up against set-backs.
If your motivation is that you love being fit and healthy you will, in the main, be happy looking at your training plan and seeing 6:30am treadmill sessions. Even if that session doesn’t go well your motivation remains high because you are inspired by the process, not the outcome. If your motivation comes from winning prize money your motivation will be through the roof when you are doing well but if you get injured, your rate of improvement slows or you simply have a run of bad luck you will find it really hard to maintain the motivation to keep going and training will feel like a chore.
Whether your motivation comes from internal or external factors all types of motivation can be fuelled – if you are able to identify, hone and make the most of yours.
Free writing is a really good way to do this. You need a pen, notebook, 30 minutes where you won’t be disturbed and a large mug of coffee (tea works well too!). Then all you have to do is daydream and ask yourself a bunch of questions as you write:
- How do you see Marathon day going?
- What to do you want to feel as you cross the finish line?
- What outcome would make you happy?
- When you have those (albeit probably rare) amazing runs where you feel like a runner and the miles fly by effortlessly, what is in your mind?
- What gives you your buzz in running?
- If you were told you couldn’t run at all for the next month how would you feel?
Reading though your piece of writing at the end can help you identify your motivation. If your daydream is standing on a podium at the end of the marathon then you’ve got a pretty big clue. If it is to be able to hobble into work on the Monday morning with your medal round your neck you have another clue. If you imagine yourself handing over a big cheque to a charity that matters to you, another clue. If it is having your son or daughter ask to go running with you because they want to be like you when they grow up then ‘inspiring others’ may be your motivation. Whatever you feel it is, once you’ve identified it you can work to bring it into your training – making your training really effective and a lot stickier.
For example, if a big donation to your charity is your motivation then research what your target amount could buy for them, and break that down per mile so you know for each mile you’ll be providing an hour of a nurse to someone with cancer, or two hot meals to elderly people. Perhaps speaking to some people the charity supports to dedicate each section of the marathon to them. Or create yourself a mantra which reminds you of who and what you are running for. Write that mantra on your wall, in your wallet, in your kit bag.
If you discover you are motivated by inspiring others then joining group training sessions, signing up to be a run leader for your club or taking coaching classes can be a great way to stay on top of what you want to achieve and give you the buzz you need to stay on track.
So actively identifying your personal motivation and then entwining that with your training and races plans can keep you on track and your goals in sight.