7 Phases To Be Mentally Prepared For Running A Marathon

Marathon running requires disciplined training. If you know all the phases that come in a marathon, you will be better able to prepare yourself for the training and ace it as it comes. Let’s see what those phases are:

1. Passion

   At 0 to 5 km, you are high on adrenaline, and you feel like giving your all. Make sure to go steady and slow in this phase, so you don’t run out of energy soon. Run at 75 to around 80% of your maximum pulse rate if you want to run for 4 hours, for example.

2. Not Thinking About It

   This phase covers up to around 15 km where you don’t think much about the effort or the pace. Don’t pick up your speed here, as you will need your energy reserves later. It’s wise not to suppress your thoughts regarding what’s ahead, but rather stay focused on maintaining a steady pace.

3. Panic Phase

   This phase may come after the steady phase; you might start checking around to know at which speed you are running and how much energy you need for the next kilometers. Don’t get anxious in this phase; stay steady and trust your training.

4. Wonder

   At this point, you might lose track of your speed or how much distance is left, and you might start questioning why you’re running in the first place. Don’t give up—push through this phase and keep moving forward.

5. The Low-Point

   This is the last third of the marathon when you feel at your lowest. Many runners consider giving up at this point, but instead of stopping completely, try taking short breaks where you walk instead of running to help you keep going.

6. Almost There

   This is where positive thinking starts to kick in. By now, you have around 5% of the distance left to cover. Your muscles may be tight or overheated, so it’s a good time to pause and sip on some isotonic beverages to quickly replenish your energy.

7. Did it!

   With only a few kilometers left, emotions may start to overwhelm you. Instead of getting too caught up, take a few deep breaths and remind yourself that you’re almost there—you can do this.

These are the phases you need to be aware of when marathon running, so you can mentally prepare yourself and manage your energy effectively throughout the race.