How runners can use meditation in the days before a marathon

Marathon running in the light of evening

In the week before a marathon, it's normal to feel like everything is going wrong. You'll invent a twinge in your knee that hasn't been there for the past 16-weeks, your last runs will feel heavy and hard and you'll start waking up at 4am worrying about gels.

As the maranoia sets in, we sat down with Lindsay Shaffer, Head of Sports and Fitness at Headspace to find out how runners can use meditation this week to get into a better head space ahead of the London Marathon.

Young woman runner tying shoelaces

"Training for a marathon is a significant commitment, happening over many months. Some days we may feel mentally ready, but other days, it’s not uncommon to have thoughts such as, 'my legs are too tired today.' Meditation teaches us to let go of these thoughts so that they do not interfere with our training.

"Mindfulness is a useful tool for building up mental resilience and a positive mindset before a marathon, enabling athletes to focus on their body and get out of their head. During training and in periods of rest, it can help runners increase focus, improve resilience, enhance form and, crucial for an event requiring an extreme level of endurance, optimise recovery. These attributes are key for runners to harness in the lead up to the event."

 "On the morning of the marathon, it can be challenging to stay focused on the start line, rather than the finish line. Mental training is just as important to the outcome of the big race as physical training. Being relaxed and centred increases the ability to remain calm under pressure and also improves focus and concentration. If a runner focuses on how far away the final mile feels, he or she may begin to worry about all the possible scenarios that could go wrong over that distance. In the lead up to the event and particularly the morning before, meditation can strengthen motivation and help runners stay relaxed, confident, and present and positive for the big day ahead, taking it one stride at a time.."

What does research say about the benefits of meditation when training and on recovery?

"An Olympic runner once told me that when her thoughts started focusing on pain (i.e., 'This is starting to hurt, I’m going to need to back off soon'), she used to buy into those thoughts and let them dictate her race. After adopting a daily Headspace routine, while she still has those thoughts, she can now smile, recognise the thought, and laugh it off. When thoughts of doubt creep in, don’t be surprised or frustrated with yourself. Instead, accept them, laugh them off, and keep running.

"The research shows us that Headspace has been proven to increase positivity, focus and resilience within a short period of time, proving beneficial to athletes during stages of training and recovery. For example, just one session of Headspace results in a 22 percent increase in focus, with 30 days of Headspace increasing resilience by 11 percent. Additionally, 10 days of Headspace increases positivity by 16 percent. During training and recovery, all of these attributes are vital to keeping your mind and body health in sync and maintaining a healthy mind during potential set-backs."

"The mind is a crucial instrument to running a successful marathon. It’s important to remain relaxed while your mind is present and focused. Some runners will opt to listen to music, or count in their head, which is fine. Tuning into the simple actions of your body helps, whether this is your breathing, your feet hitting the ground or the wind on your face, runners should look to remain aware of their bodies actions and remain relaxed and focused."

Finally, the London Marathon is so inspiring - how can new runners use running as a form of meditation?

"New runners sometimes attempt to distract their minds in order to get through a run, but the opposite approach, tuning mind into body, may help a runner 'get in the zone' and have a better running experience. The repetitive nature of running can be harnessed as a form of meditation: it’s about bringing the mind back to the present while we run, focusing on our breath, the feeling of our feet hitting the ground, and noticing the sites and sounds around us. By starting to practice running as a form of meditation, new runners will learn how to remain relaxed and confident even while physically pushing themselves. This very well may lead to more enjoyment and fulfilment from the run, rather than simply surviving it."