You’ve done the hard miles, followed your training plan (mostly!), and race day is just around the corner. But even with all that physical prep, your mindset can make or break your race experience. If you’re feeling nervous, anxious, or full of self-doubt – you’re not alone. In fact, the mental side of marathon running is just as important as the physical.
Here are my go-to marathon mindset tips to help you stay calm, focused, and ready to run your best race.
Acknowledge the nerves (they’re totally normal!)
First things first: it’s completely normal to feel nervous before a race. In fact, that pre-race anxiety is your body’s way of gearing up for a challenge. Rather than fighting the nerves, try to embrace them. Recognising that a bit of pre-race jitters is natural can help you feel more in control.
I like to remind myself: nerves mean I care. It’s also helpful to reframe nervous energy as excitement – that little buzz in your belly is your body saying, “Let’s go!”
Visualise a successful race
In the days leading up to the race, I take time to visualise different parts of the course – especially the finish line. I imagine the crowds, the feeling in my legs, and the emotion of finishing strong. Positive visualisation is powerful; it helps train your mind to believe you can do it.
You can even go a step further and mentally rehearse how you’ll handle tough parts of the course – like a long hill or the final miles. Seeing yourself overcome them helps boost confidence and prepares your brain for what’s to come.
Set realistic goals (and have a Plan B)
While it’s great to dream big, race day is not the time to put unnecessary pressure on yourself. Set a primary goal (e.g., a finish time or pacing strategy) but also have a backup plan for if things don’t go perfectly — because let’s be honest, races rarely go 100% to plan.
Your Plan B might be finishing strong regardless of time, soaking in the atmosphere, or simply enjoying the fact that you’re out there doing it. Having multiple success criteria can keep your mindset positive even if the day throws a curveball.
Talk back to the doubts
Self-doubt creeps in “What if I can’t finish?” “What if I’m too slow?” but I’ve learned to talk back. I remind myself of all the training runs I’ve done, the bad days I pushed through, and the fact that I’ve done this before. Replace “What if I can’t?” with “What if I can?”
It’s also worth writing down a few affirmations or reasons why you’re doing this marathon. Having them to hand (or on your phone) can be incredibly grounding.
Create a calming race morning routine
Having a solid race morning routine is a great way to keep stress levels low. Aim to plan this out a few days in advance so you’re not rushing around looking for safety pins or socks.
Include things that help you feel calm and grounded. Maybe it’s listening to a favourite playlist, doing a few light stretches, or sipping your usual pre-run coffee. I like to lay out my kit the night before and write a little mantra on my hand – something like “You’ve got this” or “Strong and steady.”
Focus on what you can control
The weather, the crowds, the toilet queues – all out of your control. Instead, focus on what is in your power: your pacing strategy, your nutrition, and your mindset. This simple shift helps reduce stress and gives you a sense of calm.
The weather, the crowds, the toilet queues – all out of your control. Instead, focus on what is in your power: your pacing strategy, your nutrition, your kit, and your mindset. This simple shift helps reduce stress and gives you a sense of calm.
If things do go a bit pear-shaped, taking a deep breath and adapting your plan in the moment can help massively.
Use positive self-talk – create a mantra
What you say to yourself during a race really matters. If your inner voice is harsh or doubtful, it can chip away at your confidence. Practice turning that around with kind, encouraging self-talk.
Replace thoughts like “I can’t do this” with “I’ve done the training, I’m ready.” Positive affirmations might sound cheesy, but they work – especially when your legs are tired and your mind wants to quit.
I always go into a race with a short, powerful phrase to repeat when things get tough. Something like “Keep moving forward”, “You trained for this” or “one mile at a time”. It’s amazing how a few simple words can centre your mind and keep your legs moving.
Plan for the wobble
Even with the best preparation, there may be moments where things feel hard – mentally or physically. That’s part of racing. Rather than panicking when you hit a low, expect it, ride it out, and know it’ll pass.
Break the race down into chunks – focus on reaching the next mile marker, the next water station, or even the next lamppost. These micro-goals are super effective in keeping you going.
Ground yourself in routine
The night before a race, I try to stick to my usual habits – same dinner, same bedtime routine, same playlist. It’s comforting and keeps the nerves from spiralling. Familiarity is a powerful tool when everything else feels uncertain.
Trust your training (and yourself)
This is a big one. In the final days before your race, doubts might creep in. Did I run enough long runs? Should I have done more speed work? But the training is done – and you did your best with the time, energy, and life commitments you had.
Remind yourself that the hard work is in the bank. All that consistency, early mornings, and sore legs – it’s got you to the start line. Now is the time to trust it.
A strong mindset means having faith in your preparation and the process. You’ve done the work. Now it’s your time to shine.
Soak it all in
Finally, remember this: you get to do this. Running a marathon is an amazing experience. Smile at the crowds, high-five the kids, enjoy the journey. When I focus on gratitude and presence rather than perfection and pace, I always have a better race.
Bonus tips for a calm and confident race day:
- Stick to what you know. Race day isn’t the time to try new shoes, breakfasts, or supplements.
- Use music or mantras. Create a playlist that gets you pumped or choose a few mantras to repeat when things get tough.
- Surround yourself with positivity. Avoid overly anxious conversations before the race. Instead, chat with people who make you feel calm and supported.
- Smile at the crowd. It boosts your mood and reminds you why you’re doing this.
Marathon day is the celebration of all your hard work. With the right mindset, you can approach it feeling calm, confident, and ready to give it your all.
