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Marathon Race Day Mindset Tips

 

Are you nervous about your first marathon and scared that you won’t be mentally tough enough to get through 26.2 miles?

 

Have you run multiple marathons and your fitness level always indicates you can be getting faster marathon times but your mind just keeps getting in the way?

 

We have coach Cat back from our Healthy Runner coaching team to share 7 actionable race day mindset tips so you can have the best marathon mindset for race day!

 

Listen to the Podcast Episode during your next run!

 

Watch the video from our Facebook Live by clicking the video below!

 

 

 

 

 

Coach Cat’s 7 Race Day Mindset Tips:

 

  1. Your mind will give up before your body.  How to overrule it but know difference between mentally wanting to stop and on rare occasions when you should stop.

 

  1. You can overcome the “I can’t do it” voice in your head. May not happen on your first marathon…maybe on your 4th or 10th where you hit that mental “I can’t do it.” (My story of my 4th marathon.)

 

  1. How to mentally cope when things really don’t go as expected. ie time goal isn’t possible, etc. Nothing wrong with taking a mental quick break….(4th marathon story.)

 

  1. Dedicate each mile to a family member or friend.  Miles 21 to 26 is not just a 10K. 😊 Dedicate each mile to a family member or friend…I’ll explain

 

  1. Have an SOS Playlist (used this in RiMaConn)

 

  1. Every mile is a new opportunity. Don’t judge mile 20 based on mile 18.

 

  1. You are not alone, Use the crowd! Every runner has been there at some point, you are not alone.  Use the crowd (if there is one.)

 

Order your Healthy Runner Merch: https://www.stilettorunning.com/store/c83/Spark_Healthy_Runner.html#/

 

Learn more about coach Cat and get all her previous trainings here: https://learn.sparkhealthyrunner.com/catbio

 

Hear what our coaching client Suzanna had to say about working with Coach Cat: https://youtu.be/CTEbGcZrRbs

 

Related Resources:

 

Race Day Blueprint: 10 Tips to Crush Your Race!

https://learn.sparkhealthyrunner.com/race/buy

 

Episode 134

16 Week Marathon Training for Beginners with Coach LaToya:

https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/

 

Episode 78

How to stay motivated during your training while your race is still weeks away

Running Mindset with Coach Latoya

https://sparkyourtraining.com/running-mindset-with-coach-latoya/ 

 

Episode 76

How to push the mental limits during your race

Find Your Mental Edge During a Marathon with Paul Devilio 

https://sparkyourtraining.com/find-your-mental-edge-during-a-marathon/ 

 

 

Connect with Coach Cat:

 

Healthy Runner Facebook Community

Instagram @hookoffthejab

 

This week’s show brought to you by: 

 

 

Perform from the Amino Company.  Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Check out the research here: https://aminoco.com/healthyrunner

 

If you’re looking for a nutritional advantage to improve your performance and recovery,

Save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner 

 

 

Click HERE to be directed to the discount page!

 

Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 

 

 

 

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.

 

Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching

 

If you are skeptical about getting a coach, I was too!  I personally have invested in working with Coach Lu on our team because I need someone with my experience and expertise to guide me to my goal.  Didn’t have that the first time around.

 

You may be someone who has run 10 or 20 marathons and you think it’s silly to get a coach because you have run a marathon 20x before and you know how to train to finish a marathon.  My question to you is do you want to cross that finish line without pain this time or cross that finish line with a time you will be proud about now that you are older than all those previous races?

 

 

Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

 

  • duane@sparkyourtraining.com

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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