HOW DO I PREPARE MENTALLY AND PRACTICALLY FOR A MARATHON?

Running a marathon is much more than a physical feat – it’s also very much a mental game. Whether it’s your first marathon or you’re chasing a new personal best, it requires both a strong body and a focused mind.

In this guide, you will get the best tips on how to prepare yourself mentally and practically, so that you can stand at the starting line with confidence - and cross the finish line with confidence.

RUNNING IN THE LEAD

Mental preparation: The key to getting through the tough miles

A strong mental approach can be crucial, whether you hit the wall in the final stretch of the race or doubts creep in before the starting gun.
Here are some effective methods:

Visualization: Imagine the race – the starting shot, the route, the feeling at the finish line. The more concrete, the better.
Break the race into smaller chunks: Think in shorter segments and focus on the next hydration depot instead of the entire distance.
Positive self-talk: Replace thoughts like 'I can't' with 'how can I get through this as best as possible'
Accept discomfort: Running a marathon hurts – but the discomfort is temporary. The more you accept it, the easier it will be to handle.

Mental training, like physical training, can be improved with practice, so start early in your build-up.

Søren som koncentrerer sig til Marathon.

Practical preparations the week before the marathon

The days before the race can be crucial to how you perform on race day.

Remember these important points:

Sleep well : Prioritize sleep throughout the week – not just the night before.
Low stress level : If possible, avoid major changes both at work and on the personal front.
Pack your bag well in advance : Shoes, clothes, gels, watch, number – double-check your race pack.
Read the race information carefully: Do you know the starting area, schedule and luggage storage?

A calm, structured structure minimizes nervousness on the day itself.

How to deal with nerves on race day

Nerves before the start are completely normal – even the best marathon runners experience them!
These techniques can help:

Create a solid pre-race routine : Establish a recognizable warm-up and focus exercise.
Breathe deeply : Deep, calm breaths dampen stress hormones.
Think about the process – not just the goal : Focus on your own pace, hydration and next steps.

Remember: You have prepared. Trust your training.

Lukas som har det hårdt under sit Marathon.

Tips for overcoming the "wall" during the marathon

"The Wall" – the famous moment when the body feels empty of energy – can hit many, especially in the last third of the race.

How to get through it:

Eat and drink right on the go : Gels, energy drinks and small sips of water can make a huge difference

Set small milestones : Focus on the next kilometer, the next hydration depot, or the next 10-minute run.
Use the audience : Suck energy from the audience
Remind yourself why you're doing it : A strong "why" can drive you forward when your body wants to stop.

"Overcoming" the wall is a huge mental victory that will strengthen you for the rest of your life - not just as a runner.

Practical hacks: Small details that bring peace to the day

Make a toilet stop well in advance – the queues can be long.
Use tested shoes and equipment – no experiments on race day
Arrange a meeting place with family/friends – avoid stress after the finish line

Ready to boost your marathon preparation?

At Marathon Sport you will find everything you need:

🥤 Race-Pack with gels, electrolytes and energy bars
👟 Running shoes that keep you comfortable all the way
👕 Running clothes that suit the conditions

Get ready for a strong race – we'll be cheering you on all the way to the finish line!

EXPLORE OUR MARATHON GUIDES

To personer i sportstøj og knaldorange løbesko strækker sig udenfor mod en murstensbygning; den ene rører ved sin ankel, mens den anden justerer sin sko på et trin.

TRAINING AND RECOVERY