To be a successful marathoner you will need to learn how to push through discomfort.

Courtney Dauwalter (currently the strongest female ultra-distance runner in the world and Ultra-Trail du Mont-Blanc 106.5-mile race record-holder) says that she sees the pain cave as a place that she looks forward to reaching on a race. She says that when she is in physical and mental agony she reminds herself that she wanted to reach this point in the race and that the pain she is enduring is an indication of the work she has put in thus far. How is that for flipping it on its head?

So, let’s say you have reached the pain cave, you are certain you are just sore and not injured and now you need techniques to train your brain past its default stopping mechanism. Here are a few tricks you can try:

When things get tough, self-doubt can enter the equation, this is when it is useful to give yourself a confidence boost. Remembering previous races or training runs where you performed well, works a treat in instilling self-belief. You can also visualize some of the tough tempo runs or hill sessions you did as part of your training.

Snippet from a healthy internal dialogue: “I remember when I ran 13 miles in training with my buddy Jen. It was tough but I got home in one piece. I bet I can do that again.”

Caroline’s Top Tip: Doing a long run that skims the distance you are aiming for on race day as part of training, helps to fuel self-belief when you enter the pain cave.

A zen kõan is a short story, song, mantra, or healing narrative that keeps a person company no matter what they are busy with. Buddhists use kõans to remain in a meditative state and to remove themselves from their immediate environment, which helps when you want to distract yourself from the suffer-fest at hand.

Snippet from a healthy internal dialogue: “The hills are my friends, the grasses are my brothers.” (And repeat!).

Caroline’s narrative: “It’s a privilege to be out here and to run”

Planning your race in sections and what you hope to achieve during each of the sections helps to keep you to remain on course when the going gets tough.

Looking back on what your plan was and measuring how you are faring assists you to either: problem solve so you get back on track or pat yourself on the back for sticking to the plan.

Snippet from a healthy internal dialogue: “I hoped to have reached mile 20 by now. The race plan says I need to slow down on this section so I can tackle the upcoming hill. I’m sticking to my plan.”

Many runners like playing rewards games whilst on a long run. Promising yourself a reward of a salty baby potato at the next checkpoint or allowing yourself to stop and take a picture at mile 23, goes a long way in getting you through the hurt.

Snippet from a healthy internal dialogue: “I’m only half a mile away from my photo stop-can’t wait!”

Caroline’s Top Tip: An accurate GPS watch is essential when you want to reward yourself at certain milestones in your race. Here is a great guide to getting one that suits your needs: What are the Best GPS Watches For Long Distance Running?

Staying positive on an endurance event may be the tallest order of all. It is easy to count everything that has gone wrong, to wallow the mistakes you’ve made, and to blame yourself and everyone around you for the fatigue you are feeling.

As soon as your thinking becomes negative, it becomes harder and harder to pull yourself out of their dark depths, and finishing the race becomes unbearable.

So do this: Be kind to yourself. Acknowledge that it is really tough and then, move on. Find the positives – the support of the crowd, your family waiting at the finish, or your new running shoes that are more comfortable than your old ones. Focus on these titbits and hang on.

Snippet from a healthy internal dialogue: “I’ve felt nauseous from mile 13, it sucks and I am very tired. I’ve worked too hard to quit now. I am excited to finish and receive my medal. I’m going to drink a beer at the finish line. Cheers to that.”

Running is indeed a mental sport and training your brain to endure the pain, is as important as training your body. We hope that your mental grit will get you through on race day. Remember to get enough sleep and to eat healthily in the weeks leading up to your event. For tips on nutrition read this: Marathon Training Nutrition.