How To Be Head Strong

There are plenty of mental tools you can use to keep your motivation up and your anxiety down as you build towards race day, says sports psychologist Josephine Perry.

- Josephine Perry

FOUR MONTHS TO GO

■ First, accept that you're doing something difficult and that you'll need to leave your comfort zone to do it. It won't be easy, and there will be setbacks, but embracing this means that instead of panicking at the 'but what if I fail' worries, you can plan properly to make them less likely to come true.

■ Next, if 42.2km seems too daunting at first, you might want to 'chunk down' your race into more manageable portions. What distance can you already run? How many times will you need to do that in your marathon? What mental strategies do you already use? How can you amp those up for this longer race?

■ Support is the next element to secure. The marathon buildup will have ups and downs and will add stress (but also excitement) to your schedule. Having friends or family on board will help you feel better able to handle it, and even to enjoy it.

THREE MONTHS TO GO

■ Hopefully you've settled into your training plan; so now is a good time to assess if it's realistic and flexible enough for you. Trying to follow a six-runs-a-week plan with only four sessions of time to actually do them in, or having to miss your usual group run for a solo session just because your plan decrees it, can dent your confidence and enjoyment - so make sure your plan fits your lifestyle, and adjust it if you need to.