How can I stay motivated during marathon training?

1) Set a clear and achievable goal

For some runners, it goes without saying, but many launch into marathon training headfirst. Whether it started as a challenge made during a slightly boozy night out or is a long-held dream, it is essential to define your goal for your upcoming marathon. There are many different goals in running: becoming a finisher, breaking a record, targeting a time, winning, beating the time cut-off… Whatever you choose, you need to define it before starting your training. It will be the guiding thread throughout your training and could give you a real boost when motivation dips. Your goal will have a direct impact on your training and workouts.

2) Follow a marathon training plan

When it comes to training, there is nothing better than having a coach to prepare for your marathon. There are plenty of coaching options (athletics club, running group, personal coach or app…), so every type of runner should be able to find the right fit. A training plan has a direct impact on motivation. Your training plan will dictate how you approach your preparation. It is also what gets you off the sofa when motivation starts to fade. Because yes, if you commit to a marathon training plan with personalised guidance, you will want to do things properly and stay consistent and disciplined. You just have to follow the plan instead of deciding which session to do each day. It is a practical way to stay on track. Running a marathon requires discipline and serious preparation.

3) Train with a group or friends

Better alone than in bad company? Perhaps, but during marathon training, spending time with fellow runners can be hugely beneficial. Training in a group is first and foremost a way to share good times, but it also helps you stay motivated through the tougher sessions. Runners can also share advice on training, recovery and nutrition, or suggest new routes. If you feel the need to do certain sessions alone, that is perfectly normal. Sometimes it is good to stay in your own bubble for marathon-specific workouts.

4) Mix up your training to break the routine

Following a training plan helps establish a routine during your marathon preparation. Routine supports consistency and motivation, both of which are essential during such a long build-up. However, to make your training more enjoyable and less monotonous, it is worth varying your workouts or cross-training. There are several ways to mix up your training:

➜ vary your sessions: hill reps, easy runs, intervals on the track or road, fartlek on trails…
➜ vary your training locations and surfaces: roads, forests, trails, tracks, grass…
➜ vary your sports: running, hiking, ski touring, cross-country skiing, road cycling, mountain biking, swimming, strength work, weight training…

Vary your training according to your options and the time of year (cross-country skiing in summer is a tough one…).

5) Take time off to recover

Rest is an integral part of training and especially of marathon preparation. In theory, depending on your running experience, you could run every day right up until race day. However, this is strongly discouraged. You would increase your risk of injury and overtraining and, in extreme cases, could develop a form of athletic burnout. So yes, rest is essential during marathon preparation. On the rest days before the race, you can use the time to organise your logistics and take care of the final preparations.

6) Schedule intermediate goals

To stay motivated throughout your marathon training, there is nothing better than planning a few intermediate goals. What is an intermediate goal? Quite simply, it is a tune-up race scheduled a few weeks before your main goal. It is generally a shorter distance than your target race. For a marathon, plan a 10K or half marathon at least three to four weeks beforehand. There are several ways to approach it: run the tune-up race at your planned marathon pace to fine-tune your strategy, or run a little faster to set a benchmark time or break your record. Intermediate goals are a great way to keep your motivation high!

7) Manage the tough patches

Over several weeks of training, it is rare not to have a few off days. That is perfectly normal. The most important thing is knowing how to manage these more difficult periods. First, stop beating yourself up. Marathon training is long and demanding, putting both your mind and body under considerable strain. Secondly, you can use mental tools such as visualisation. If you want to develop your mental skills for your marathon goal, you can work with a sports performance coach.

Your marathon training is under way, and now it is over to you: you have all the tools you need to stay motivated throughout your preparation and arrive at the start line ready to go. Good luck with the training and see you beneath the finish-line arch!