The butterflies have started! I went to the expo to pick up my number yesterday, and clutching my race pack, I wandered around the retail stands with hundreds of other runners, with the London Marathon theme tune playing in the background. It’s enough to trigger anyone’s pre-race nerves! Butterflies are natural - the secret is to get them flying in formation. As in working for you, not against you.
Fear of the unknown is one of the biggest causes of nerves - if it’s your first marathon, or your first time running at a specific pace, you can’t change the fact that it’s unknown territory - but ensuring that everything that is within your sphere of control is in hand will help a lot. For example, not leaving to chance whether the hotel you are staying at has something suitable for breakfast. Or knowing exactly how you are getting to the start area, or knowing what socks, pants and sports bra you are wearing! Or knowing how to attach your timing chip to your shoe. Don’t leave these things till race morning.
‘I’ll never make it.’ ’What if I get a stitch?’ ’I bet I hit the wall and have to drop out or walk the rest of the way….’ Sound familiar? These are some classic examples of negative self-talk, and such thoughts can have a profound effect on your self esteem and confidence, as well as influencing your behaviour. Practise countering your negative thoughts with logic and plain facts - for example:
Negative thought: I’ll never make it to the finish
True facts: 98 per cent of people who start the marathon will finish, so the chances of not finishing are very low.
Logic: I’ve put in the training, I’ve tapered well and provided I stick to my race plan I will cross the finish line.
Try to ‘reframe’ your perception of nervousness as readiness to perform - for example:
You are lining up for the race, and your heart’s racing, your tummy’s churning and your knees feel weak – the accompanying thought might be, ‘God, I’m terrified.’ This could be reframed as, ‘All my body’s signals say it’s raring to go. I am ready to perform.’
Using a calming breath in those final pre-race minutes in the start pens can be helpful to get your heart rate under control. Simply use a longer exhalation than the length of the inhalation to induce a feeling of calm. Breathe in for count of three, allowing the abdomen to swell as your diaphragm rises. Hold for a count of three, then exhale for a count of five, pulling belly button to spine as you expel the air slowly.
And finally, keep things in perspective. It’s only a race. Admittedly, it’s one of the biggest and best in the world - and whether you are aiming for 3 hours or 6 hours it’s a formidable challenge - but it’s just running. So keep calm…. and carry on.
Tomorrow: what NOT to do in the final 24 hours