Mind Over Miles: Psychological Strategies for Valencia Marathon Success

Introduction

The Valencia Marathon is almost here; a race famed for its fast course and vibrant atmosphere. At this point, the hardest physical training is behind you. However, your taper and the days leading up to the race pose a significant psychological challenge. The way you navigate this challenge can make the difference between thriving and surviving.

This guide covers six key psychological strategies to help you arrive at the start line ready to perform:

• Managing uncontrollable factors like weather

• Tackling intrusive thoughts and “maranoia”

• Cultivating compassion and self-compassion

• Keeping the marathon in perspective

• Reframing missed training sessions

• Coping with comparison and staying mastery-focused

Each section includes tips and practical exercises to help runners’ mindset. Towards the end there’s a Coach’s Corner for those supporting athletes.

1. Uncontrollables: Weather, Course Conditions & Acceptance

Forecast looking hot? Windy? Rainy? Thinking about things like weather is of course fine and indeed should be part of your planning. However, obsessing and worrying about uncontrollable factors drains energy. Ultimately, success depends on your adaptability, not perfect conditions.

Exercise: The Worry Window

• Allocate a 10-minute “worry window” daily.

• Write down every uncontrollable factor you’re anxious about.

• Close the notebook and say: “I’ve acknowledged these worries. Now I return to what I can control.”

• Redirect focus to controllables: pacing, fueling, mindset.

2. Managing Maranoia & Intrusive Thoughts

“Maranoia” = pre-race paranoia: “I feel a niggle. Am I injured?” or “I missed a session. My race is doomed.” These thoughts are normal, but they can hijack focus and start to spiral.

Passengers on the Bus
Picture yourself driving a bus toward your goal (Valencia finish line). On board are noisy passengers—thoughts like “You’re not ready” or “You’ll blow up at 30K.” You can’t kick them off, but you can keep driving toward your values (effort, courage, enjoyment).

Exercise: Defusion Drill

Remember, thoughts can feel definitive, but we don’t need to rigidly accept them as 100% truths. Instead, defuse them:

• When a negative thought pops up, prefix it with: “I’m having the thought that…”

• Example: “I’m having the thought that I’m not fit enough.”

• This creates distance between you and the thought, reducing its grip.

3. Compassion & Self-Compassion

Elite marathoner runners often hold themselves to punishing standards, and there are moments in the race where tough home truths can help e.g., “Don’t be soft. You didn’t do all that training for nothing”.

However, pre-race when all the training is done is the time for kindness, not criticism. Self-compassion isn’t about lowering expectations; it’s about supporting yourself like you would a teammate. Harsh self-talk before the gun only fuels anxiety and undermines confidence. Instead, remind yourself of your why you’re doing this by focusing on commitment, resilience, and values.

Exercise: Letter to Your Future Self

Write a short letter to your future self to open the night before the race. Include encouragement, perspective, and reminders of your values e.g., “You’ve trained incredibly hard and earned the right to take this opportunity. Time to be the runner you are. Tomorrow is about courage, enjoyment, and executing the thing you do best. Whatever happens, you’ve shown commitment and resilience. Be proud.”

4. Perspective: Keeping the Marathon in Context

Marathons can feel all-consuming but remember it’s a race, not a referendum on your worth. Thinking of others and maintaining a lightness in your approach can reduce pressure and boost performance.

Exercise: Big Picture Check-In

• Think of someone you know, who’s facing hardship in their life (e.g., illness, divorce) and would love to be in your position. As the incredible endurance cyclist Lachlan Morton put it: “I get to choose to put myself through this. Most people facing hardship don’t get the choice.”   

• “This race feels like everything, but it is the stepping stone to X”

• Write down three things you want to take from the experience beyond time goals (e.g., learning, connection).

5. Reframing Missed Training Sessions

Missed a long run? Skipped intervals? Cue panic. Reality check: one missed session might cost seconds; overtraining could cost minutes, or even risk injury and prevent you from making the start line.

Focus on what matters most: arriving healthy and ready to give your best.

Exercise: Cost-Benefit Reality Check

• Draw two columns:

• Column A: “If I cram extra sessions…”

• Column B: “If I stick to the plan…”

• Compare risks vs. benefits. Most often, restraint wins.

6. Coping with Comparison & Staying Mastery-Focused

Scrolling Strava, Instagram, or Power of 10 rankings? Seeing rivals’ splits or PBs? Comparison kills confidence. Shift from outcome focus (times, rankings) to mastery focus (process, effort).

Exercise: Personal Performance Checklist

Before race day, list 3 mastery goals:

E.g.,

• Stick to fuelling plan.

• Run the first 10K controlled.

• Respond to discomfort with courage.

Rate yourself on your mastery goals post-race regardless of finish time.

Coach’s Corner

• Use Autonomy-Supportive Language: Instead of “You must hit this pace,” say: “Let’s explore what pace feels sustainable for you.”

• Normalize Anxiety: Remind athletes: “Pre-race nerves mean your body is preparing to perform.”

• Reinforce Values: Ask: “What matters most to you in this race beyond the clock?”

• Encourage Psychological Flexibility: Share metaphors like Passengers on the Bus (see above) to help athletes accept thoughts without letting them dictate behaviour.

• Use a Preference List Rather Than a Rigid Plan: Encourage athletes to create a list of preferred strategies or pacing options instead of a fixed plan. This promotes flexibility and reduces stress if conditions change.

Conclusion

Valencia is a celebration of months of your hard work. Conditions may vary and thoughts may intrude, but with psychological flexibility, self-compassion, and perspective, you can meet the moment with confidence and get the best out of yourself.

Run toward your values. Drive the bus. Let the weather be the weather. Remember: the marathon is a chapter, not the whole book.