3 Elite Mindset Tips Every Marathoner Should Know

3 Elite Mindset Tips Every Marathoner Should Know

Today’s newsletter is written by Letty, the host of the Marathon Running Podcast and YouTube Channel:

When it comes to running a marathon, physical training is only part of the equation. Your mindset can make or break your race day experience, and elite runners know this better than anyone.

In today’s newsletter, we’re diving into 3 essential mindset strategies shared by Hugo van den Broek, a retired elite runner who now coaches both recreational and professional athletes. These tips—focusing on the task ahead, visualization, and progressive muscle relaxation—can help any runner conquer the mental challenges of marathon running.

Oh, and if you’re looking for some company on your next run, we’ve got a full podcast episode where Hugo dives even deeper into these tips. Pop it on during your workout for extra motivation!

1. Focus on the Task Ahead

It’s easy to let your mind wander during a marathon, especially as fatigue sets in. You start thinking about how many miles you have left, doubting your training, or worrying about what might go wrong. Hugo emphasizes the importance of staying in the moment and focusing on the task at hand.

One way to do this is by using positive self-talk. Replace negative thoughts with uplifting affirmations or empowering images. For example, instead of thinking, “I can’t keep this pace up,” try telling yourself, “I’m strong, I’ve trained for this, and I can handle one mile at a time.”

Another key is learning to be present. Tune into the rhythm of your breath, the sound of your feet hitting the pavement, or the energy of the crowd around you. By anchoring yourself in the moment, you can quiet the mental noise and direct your energy where it matters most—moving forward.

2. Master the Power of Visualization

Visualization is a mental training tool used by countless elite athletes, and it’s one that Hugo swears by. The goal isn’t just to imagine crossing the finish line—it’s about immersing yourself in the entire race experience before it even happens.

Take time before your marathon to mentally rehearse every detail. Picture yourself at the start line, feeling the cool morning air and hearing the hum of excitement from fellow runners. Visualize the sounds of cheering spectators, the landmarks you’ll pass, and even the moments when you’ll feel challenged.

Most importantly, imagine how you’ll respond to those challenges. If you hit the dreaded wall at mile 20, see yourself digging deep, staying calm, and pushing through. Preparing for all scenarios in your mind—good or bad—can help you feel more confident and composed on race day.

3. Practice Progressive Muscle Relaxation

Nerves and tension can creep in before or even during a race, but progressive muscle relaxation (PMR) is a powerful technique to help you stay calm and focused. This method involves deliberately tensing and relaxing different muscle groups while paying attention to your breathing.

Start by inhaling deeply, then flex a muscle group (like your shoulders or calves) for a few seconds before slowly relaxing it as you exhale. Repeat this process, working through your entire body, until you feel a sense of calm.

Hugo also recommends pairing PMR with mantras or a relaxation word. Choose a simple word or phrase like “relax” or “calm” that you can repeat to yourself whenever tension arises. Over time, this word can serve as a mental trigger, helping you return to a state of focus and ease.

Running a marathon isn’t just about the miles—it’s about mastering your mind. By focusing on the task at hand, visualizing your success, and using progressive muscle relaxation, you can build mental resilience and enhance your performance.

So, the next time you lace up for a long run or toe the line at a race, remember these tips. And if you want even more insights, check out our full podcast episode with Hugo van den Broek—it’s packed with wisdom and perfect to listen to while you’re logging your miles. Happy running!