Mind Over Miles: Mental Strategies for the Dublin Marathon

“If you’ve made it this far, congratulations—you’re now in the ‘stubbornness outweighs common sense’ phase of marathon training.”

You’ve survived the long runs, you’ve (mostly) avoided injury, and you’re on your way to the start line of the Dublin Marathon. But now comes the tricky part, keeping your mind as sharp as your legs when they’re starting to feel like two reluctant tree trunks. The mental side of marathon training is just as important as the physical, and with less than seven weeks to go, now’s the time to hone your stamina, both upstairs and downstairs.

Visualising Race Day

Let’s be honest: no one signs up for a marathon just for the craic (well I hope not anyway). You have signed up for that sense of achievement and that fleeting moment where you cross the finish line, arms in the air, before realising you’re too tired to actually raise them (bragging rights in the staff canteen is just a bonus!). So, use that. Spend time each week visualising your race day, imagining yourself running through the streets of Dublin, the Phoenix Park, spotting familiar landmarks such Dublin Zoo and RTÉ, and maybe even resisting the urge to nip into the nearest watering hole when things get tough.

Visualisation helps massively because, if you’ve already "run" the race in your head, the real thing feels slightly less daunting. Picture yourself powering through the wall, hearing the cheering crowds get louder as you approach Merrion Square, and imagine crossing that finish line, knowing you’ve smashed it.

Don’t just take my word for it, athletes such as Michael Phelps and Conor McGregor have credited visualisation greatly when it came to their successes in the past. 

Break It Down

A marathon is, in fact, just a series of much smaller runs that happen to be cobbled together with the minor inconvenience of not stopping. So why not mentally break it down into more manageable chunks?

In your mind divide the race into sections, the first 6 miles, halfway point, the 20 mile mark (where things start to feel a bit "interesting"), and then that final push. Telling yourself, “I only need to make it to the next marker” is a lot easier than staring down the barrel of the full 26.2 miles. It’s like that old saying: how do you eat an elephant? One mile at a time (though I’m pretty sure the elephant wouldn’t appreciate it).

 Dealing with Mental Fatigue

Mental fatigue is a real thing, especially in the final stages of marathon training. You’re tired, contrary, and honestly, probably a bit bored of hitting the pavements. It’s completely normal, but it’s also important to push through. Think of it this way, if you can run when you’re mentally exhausted, imagine how much easier it’ll feel on race day when the crowds are cheering and you’re running on adrenaline (and a potentially fatal amount of carbohydrates).

If your brain’s starting to feel knackered, mix things up. Run new routes, try listening to podcasts (cough, cough, Run Republic!) or audiobooks, or, if you’re feeling brave, leave the headphones at home and for once enjoy the sound of silence. Just kidding, no one enjoys that. But you get the idea.

Set Smaller Goals

By now, the big, scary goal of running 26.2 miles is hanging over your head like a cloud of impending doom. But you don’t have to think about that every day (if you do, there’s a good chance you’ll never get out of bed again). Instead, set smaller goals to keep yourself motivated.

Maybe this week it’s hitting a specific pace on a tempo run, or finally making it through a long run without fantasising about stopping off at the pub. Whatever it is, these little victories will add up and help you stay focused. Remember: small, achievable goals are like tiny hits of dopamine for your brain, they keep you going when the big picture feels too overwhelming.

Stay Motivated with Rewards

In this country, we’ve a long standing appreciation for a little incentive now and then. Some people train for marathons because they love the challenge, others do it so they can eat their body weight in pizza guilt free. Either way, make sure you’re giving yourself something to look forward to.

Plan rewards for hitting training milestones. Whether it’s treating yourself to new running gear, a pint (or several) with friends , or just a day off where you don’t have to think about running, these little perks can keep your spirits up when your legs are flagging.

Positive Self-Talk

If the idea of talking to yourself during a run seems odd, you’ve clearly never experienced the mental rollercoaster that is the last 6 miles of a marathon. By the time you’re there, you’ll be talking to yourself, your shoes, and quite possibly an imaginary friend or two. So, you might as well make it positive.

When the going gets tough, it’s easy to fall into a spiral of negative thoughts such as “I’m too tired,” “Why did I sign up for this?” or the ever popular, “Is anyone behind me, or am I officially last?” Instead, try flipping the script: remind yourself of all the training you’ve done, the progress you’ve made, and the fact that the finish line is a lot closer than it was six months ago when you first started.

“Remember: everyone at the finish line is going to think you’re amazing, and they’ll have no idea how much you whinged along the way.” So keep telling yourself you’ve got this, even when it feels like you don’t.

Conclusion

Building mental toughness in the final six weeks or so of marathon training is like trying to convince yourself that a 20 mile run in the rain is actually a good idea, it takes practice, patience, and just the right amount of delusion. But by visualising success, setting smaller goals, and powering through the mental fatigue, you’ll be ready to handle whatever race day fires at you.

And just remember: when it gets tough out there, you’re not alone there are hundreds of other runners thinking the exact same thing. Plus, worst case scenario, there’s always a nice pint of plain waiting for you at the end.