External Focus Best for Marathoners

If cognitive strategies during a marathon won't exactly make or break your race, they are still among

the most important weapons you have in your arsenal against fatigue. Below are the  four mental strategies to be the most common:

• Internal association: This focuses on how the body feels while running.
• Internal dissociation: This is essentially distraction: examples include playing songs over and over in your head and solving mental puzzles;
• External association: This focuses outwardly, on factors important to the race: passing or being passed by other runners, looking out for fluid stations and calculating split times;
• External dissociation: This, too, focuses outwardly-but on events unimportant to the race: enjoyment of the scenery, attention to throngs of cheering spectators or glimpses of outrageously costumed runners passing by.

Research has shown that the greatest percentage of those who hit the Wall said they had relied primarily on internal dissociation. It seems all-out distraction may make it difficult for you to judge your pace and to know other vital information, such as when you're dehydrated. It's therefore not a good idea to avoid monitoring your body altogether.

Internal association, while the most prevalent of the four strategies, magnified discomfort among the runners, who reported the Wall appearing much earlier and lasting longer than others.

Interestingly, external association seems not to lead runners into the trap of hitting the Wall, as you might expect from the results of internal dissociation. The researchers speculate that the observance, however unrelated to racing strategy, of passing by other runners and spectators may provide enough of the focus needed to keep the correct pace, effectively anticipate hills and so forth.

Similarly, runners using external dissociation didn't experience the Wall as often or as intensely as the internally-focused groups.

So, what's best practice for marathon racers? Check in on your body periodically-if briefly-and focus most of your attention externally: on both factors important to the marathon as well as on the enjoyable atmosphere. The latter may be unrelated to performance in any direct sense, but it nevertheless has the power to surround and energize you as you strive to keep your head up, your confidence high and your feet moving toward that finish line.

(Marathon & Beyond, 2003, Vol. 7, No. 5, pp. 61-72; BJSM, 1998, Vol. 32, No.3, pp. 229-234) © American Running Association, Running & FitNews 2004, Vol. 22, No. 1, p.5)

Strategies for Mentally Attacking a Half Marathon

Running a half marathon tests your mental strength as much as it does your physical fitness. Each part of the half marathon has different mental battles. Here are some tips on how to win the challenges throughout the half marathon and run a successful race.

First 5 Miles: 
Start out slow. When you start your half marathon, you'll feel strong and confident, but you have to tell yourself to hold back. Running your first half slower than the second half (called a negative split) is the key to running a smart and enjoyable half marathon. Take it slow. Your body will thank you during the later miles.
Run your own half marathon. Don't be worried if you see a lot of people passing you. Remember the tortoise and the hare? They may be starting out way too fast, so you'll catch them later—at your own pace. Going out too fast is one of the most common racing mistakes.
Here are some ways that you can avoid going out too fast: 

• Deliberately run your first mile slower than you plan to run the final one. It's tough to do, since 
• you'll most likely feel really strong in the beginning. But keep in mind that for every second you 
• go out too fast in the first half of your race, you could lose as much as double that amount of 
• time in the second half of your race. 
• Try to make sure you're in the correct starting position. Don't start yourself with faster runners 
• because you'll most likely try to keep up with them. 
• Start your race at a comfortable pace and make sure you check your watch at the first mile 
• marker. If you're ahead of your anticipated pace, slow down. It's not too late to make pace 
• corrections after just one mile. 
• Keep telling yourself that lots of other runners are going to pass you in the first mile. But you'll 
• be passing a lot of those same runners later in the race. 
• Practice starting out slow during training runs. When you do your long run each week, try to 
• hold back during the first few miles, so you get used to the discipline of not going out too fast. 

Don't get too emotional. Try to stay as calm as possible for the first 5 miles. You want to conserve your mental energy for the rest of the half marathon.

Miles 6-10:
Break up the half marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 10, for example, think, "It's just a 5K to go." Stay mentally tough. Your mental toughness will really start to be tested during these miles.
Don't give into periods of self-doubt and discomfort. Remember all those miles you ran and the training you did, and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your half marathon.
Beat boredom. Do whatever it takes to keep your mind occupied: Sing songs, play mental games, count people, talk to other runners.

• Give yourself mini-goals: If you're really struggling, don't focus on how much farther you have 
• to go. Just worry about getting to the next mile marker, the next water stop, or another 
• landmark. Keep giving yourself small goals, so you don't feel overwhelmed by thinking about 
• how far it is to the finish line.
• Go fishing: Focus on someone in front of you who you think you can catch. Imagine you're 
• casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, 
• as you keep getting closer and closer to him.
• Find a mantra: Picking a short phase, such as "One step at a time," that you play over and over 
• in your head while running can help you stay focused and centered. It can be your inner 
• motivation when you need it most. 
• Talk to yourself: Who cares if the person running next to you thinks you're crazy? Sometimes 
• giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can 
• help you through a rough patch.
• Distract yourself: Try to take attention away from how you're feeling by focusing on 
• everything outside your body. I always like to look at the spectators' faces and see them smiling 
• and cheering. It helps me take my mind away from any discomfort I'm experiencing.

Miles 11-13.1: 
Think outside the body. You may feel a little discomfort during these miles. You'll certainly feel tired. Let your mind take over from your body and try to focus on the outside—the spectators, the signs, the other runners, the scenery.
Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Use your running mantras. Remind yourself what you've sacrificed to get to this point. Remember how you've worked through fatigue during your training runs and how you can do it again. Set small milestones. Continue to break up the course, mile by mile. Start counting down the miles and the minutes.

10 Tips for Running Your Strongest Marathon

There are probably as many different ways to train for a marathon as there are runners. No one training plan is the "right" plan. High-mileage plans work great for some runners while plans with lower mileage that incorporate some speed workouts work better for others. Group training works for many, while others like to run solo. My philosophy is as long as you're "running smart" meaning you're in tune with your body (physically and mentally) then whatever methodology you choose should get you across that finish line. In working with many different types of runners, I have discovered some basic marathon training principles that will help you cross that finish line strong no matter what approach you take.

1. High Mileage or Quality Run, but not both. Some plans call for high mileage weeks for most of the training. Other plans pull back on the weekday mileage and incorporate what I like to call quality runs (i.e., intervals, hill repeats, tempo runs, etc.). Either approach is valid, but mixing the two can often spell injury for many runners. It's hard for the body to put in high mileage week after week as well as the quality workouts. The majority of the runners I've counseled and/or trained who have been injured during the course of marathon training, have been trying to get the best of both worlds.  Pick one method and stick with it.

2. Pull Back and Build. One of the hardest things for established runners to do when starting marathon training is to pull back on their mileage (both total weekly and the long run). If you're already doing 16-mile long runs and logging 40-mile weeks, there's really not much room for you to build and grow. Your body will love you if you ease off the overall mileage and weekly long run mileage allowing you to heal,  gradually building endurance, mileage, and pace over the course of the training. Increase your weekly mileage by about 10% each week putting most of the increased mileage in your weekly long run while keeping the weekday mileage about the same each week.

3. Build-Up. Drop-Back. A great way to allow your body healing time is to insert some "drop-back" weeks into your training. Divide your training into thirds. When you reach the end of the first third of your training, drop back your long run by several miles. For example, if your longest run in the first third is 15 miles, then run 10-miles for your long run in the drop-back week. The week following the drop-back week, run 16 mile for your long run and continue to build until the end of the 2nd third. You'll probably have gotten to your 20-miler, so try dropping back to 15 miles for the 2nd drop-back week. The taper (see #10) is the last drop-back. This build-up and drop-back approach is not only a great way for your body to recoup, it's also a great mental break from the hard training. My runners relish the drop-back weeks.

4.  REST! Some runners think they're being a whimp if they take a rest day. Or they think that somehow they're going to lose some ground. Nothing could be further from the truth. One or two rest days during your training week is vital and as equally important as your run days. If you don't allow the body some days to rest and repair, you'll risk overtraining and increase your chance of injury.

To Read the Remaining Tips go to Active.com.

RunnerDude's 10 Race-Day Preparation Tips!

Race-day preparation is key to your success on the big day. Here are 10 ways to gear up, get ready, and cross the finish line strong.

1. Enjoy the Taper

For many runners, the decreased running during the taper can be very unnerving. Avoid replacing the runs with lots of cross-training. The taper is designed to allow your body to recuperate, rebuild, and be fresh for race day. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.

2. Fuel Up
During the last three days before an endurance run such as a marathon, a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.

• Day 1: The first day of the carb-load should consist mainly of complex carbs (i.e., whole grain breads and pasta). By loading up on complex carbs the first day, you have time for them to be processed and voided well before race day.
• Day 2: Taper off the complex carbs and switch over to simple carbs. Be careful though. Don't load up on tons of fruit and the like, if you're not used to eating lots of fruit. Also avoid loading up on simple carbs that contain a lot of saturated fat (cookies, doughnuts, pastries). The extra fat will slow down digestion and make you feel sluggish. This is the time to eat regular pasta and use white bread for your sandwiches.
• Day 3: Continue with the simple carbs. Eat your last major meal 12 to 15 hours prior to the race. This meal should be comprised of easily digestible foods that will pass through your system before the race. This is the time for the big plate of regular pasta. Avoid heavy cream sauces and stick with basic marinara sauce.

FYI: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two during this carb-loading phase, but most of this extra weight is water and will actually help keep you well hydrated during the race. Plus, you'll sweat out those extra pounds on the run.

Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.

Note: Diabetics and others with specific health problems should consult with their doctors about the best foods to eat during their carb-loading phase.

3. Hydrate
Hydration can make or break your race. Use the following tips to ensure you're properly hydrated at the starting line.

• Find out what sports drink will be provided during the race. If you're able, train using the same sports drink provided by the marathon. If your system doesn't tolerate the featured race drink or you'd just prefer to use something different, be sure to plan out how you'll carry or have access to your preferred hydration source. Some options include, wearing a hydration belt or stakeout family members or friends along the course ready to hand you your preferred fluids.
• Never use the featured sports drink in a marathon if you did not use it in your training. The different brands of sports drinks contain varying amounts of carbs and electrolytes. Some contain other components such as protein. If you've not tried these products during training, you don't want to risk causing stomach issues on race day.
• Don't over-hydrate. Throughout the day before the race, drink water when you are thirsty, but don't overdo it. Drinking 4-8 oz of water each hour works well. Remember, you'll still be carb-loading on this day. Make sure some of your carb intake includes salty simple carbs like pretzels. Also eat a banana or two for the potassium. This will help ensure that you're not flushing out your precious electrolytes that you'll need during the race. Do not drink alcohol the day before the race. This can dehydrate you.
• Drink 16 oz. of water two hours before race time. This will provide enough time for the water to pass through your system and the excess be voided well before the start.

To read the remaining tips, go to Active.com.

25 Racing Tips for Runners

Whether it's a 5K, 10K, half-marathon, full-marathon, ultra, or something in between, racing can be stressful, not only on your body, but on your nerves too. Listed below are 25 tips to help ensure an enjoyable racing experience.

1. Register for the race. Don't be a Bandit. It may be daring and fun, but it's not fair to race organizers, volunteers, and especially the runners who've paid to participate. Remember too, that often a race is a fundraiser for a worthy cause or charity.
2. If possible, pick up your race packet the day before the race. If that's not possible, arrive at least an hour before the start time to get your packet.
3. If it's a race you've never run before or if it's in a town you've never been to or are unfamiliar with, be sure to use a site like MapQuest or Yahoo! Maps to get directions. Both sites provide estimated travel time, mileage, turn-by-turn directions, and maps, which you can print and take with you.

4. Layout your racing clothes and shoes the night before. If you've picked up your race packet, go ahead and pin on your racing bib.
5. Make sure you have the breakfast foods you normally eat before running on-hand. Race day is not the time to test out something different or to discover your cupboard is bare.
6. When it's time, be sure to line up according to your estimated pace for the race. Some races organize the runners by pace, but in most small local races you're left on your own to do this. Elite runners (the ultra fast guys and gals) are in the front typically followed by groups of runners which decrease in pace times by typically a minute. For example, behind the elite runners of a 5K, the next group might be runners expecting to run a 6:00-7:00 minute mile. Behind this group would be the 7:00-8:00 minute milers, followed by the 8:00-9:00 minute milers, and so on. Neither delaying the fast runners nor being trampled is a good thing.
7. While in the starting corral, look down. Make sure your shoes are tied.
8. Expect the first half-mile to mile in a race with lots of runners to be very crowded and tight. This will eventually ease up as runners spread out along the course.

9. While running be sure to express thanks to the many volunteers helping along the course. A simple "Thanks!" or a smile and a nod will do.
10. Never come to a dead stop in a race. This can cause a pile-up! If you need to tie your shoe, pull off to the side.
11. As you weave in and out and pass fellow runners (especially during the start of the race), be sure to say "Excuse me" "Coming through" or "On your left/right."
12. If you hear "Excuse me" "Coming through" or "On your left/right", be sure to move over. It's proper etiquette to allow the runner to pass when they've announced their intentions.
13. If you plan on discarding some layers of clothing along the race course, be sure to move over and drop the clothing along the curb.
14. Pay attention to automobile traffic. The course may not be completely closed to traffic or a car could accidently wander into the course route.
15. Check the race website prior to race day for the location of the water stops. This is more important for longer races, but good info to have for any race.
16. Check to see if the race organizers have announced the brand of sports drink provided on the course, if only water will be provided, or if both will be provided. If the race is using a brand different from what you've used while training, better plan on carrying your own.
17. Often a water station will have more than one table. Heading for the second table will help you avoid the "clog" that often occurs at the first table, especially in the early miles of a race.
18. If you plan to stop at or walk through a water station, it's best to keep moving through the station, get your water, and then pull off to the side out of the way of your fellow runners. Once you're ready to run again, be sure to look before merging back into the flow of runners.
19. If it's a winter race, take extra precautions at water stops. Often they become skating rinks!
20. To avoid spilling the water or sports drink down your front, squeeze the top of the cup forming a V-shape. Use the tip of the V as a spout and drink from this end.
21. If provided, be sure to toss the cup in a waste can. If none are provided, carefully toss the cup to the side out of the traffic area.
22. Encourage your fellow racers. This works well in out-and-back courses where you'll see the lead runners on their return. Root them on. Then when you're on the return, encourage the runners in the back of the back.
23. At the end of the race, be sure to keep moving through the shoot until you're clear of the finish area.
24. Be sure to partake in the post-race food and drink that's usually provided, but remember that moderation is the key. Not a good idea to stuff yourself after a race plus there are runners behind you that are looking forward to refueling too.
25. Don't toss that bib after the race. Bib numbers are often used for door-prize drawings.

10 Things Not to Do Before a Big Race

Before a big race don't...

1. over hydrate (drink plenty of fluids, but not to excess).

2. fill your last taper week with cross-training or strength training or trying to get in those missed runs (your body needs this time to repair so you'll be refreshed for the race).

3. eat pasta with a heavy cream sauce the night before the race (waking up with indigestion is never a good thing). Actually, you don't even need to eat pasta. Eat what you've been eating the night before your long runs. Yes, it's great for your pre-race dinner to be simple-carb rich, but that can take many forms. You know your own stomach. Don't try something you've never eaten the night before a long run.

4. go to bed too early (try to get 8 hrs, but going to bed too early may cause you wake up too early; then you may have a hard time falling back asleep). But also, don't fret if you can't sleep. If you normally get a good amount of sleep nightly on a regular basis, not sleeping the night before the race will not effect you negatively.

5. read back copies of your running magazines and discover all the things you should have been doing (avoid things that may cause you to question your training). Trust. Believe. Conquer!

6. listen to everyone's advice about how to run your race (you've put in the training; you know what needs to be done).

7. make last minute changes to race strategy plans (trust your training). Many races are lost in the first mile when runners get caught up in the race-start hoopla and bolt out too fast. Most PRs are made when races are run as a negative split meaning a runner starts out conservative and ends up running the second half a little fast than the first.

8. forget to layout your racing attire before going to bed, so you won't be panicked in the morning trying to find your clothes and gear (being prepared before going to bed will help your mind relax so you can sleep better). Lay out everything...shoes, shorts/tights, shirt/singlet, socks, race bib, hydration belt or handheld bottle (if carrying or wearing one), Gu, etc. If you plan to pack a drop-off bag to have at the end of the race, go ahead and pack that too. Let race morning be focused on fueling and dressing, not trying to find everything.

9. pick up a different brand of gel at the expo to use during the race, just because it was a great bargain or free (all gels are not created equal; never try something on race day that you've not tested in your training).

10. buy new shoes and/or apparel at the expo and decide to wear them in the race (blisters and chafing—that's what you risk by wearing new shoes and/or apparel; not a good thing on race day).