The document provides advice for running a marathon from Dr. Daniel Crosby. It suggests reflecting on past running successes to build confidence and visualizing the race route and performing well to mentally prepare. During the race, runners should zone out by focusing on something outside the pain, like a distant peak or mantra. The document also advises runners to develop a purpose and goal to stay motivated and not watch the clock to avoid losing focus. Most importantly, it says runners should have fun and enjoy the experience of participating in the marathon.

1. The Psychology of
Running
Dr. Daniel Crosby
www.doctordanielcrosby.com
daniel@doctordanielcrosby.com

2. About Daniel
Married to Katrina and father to Charlotte (14 mos.). Huntsville
native recently returned. Baseball fanatic and mediocre guitar
player. Used to run five miles a day, recently re-discovered
running. Member of volunteer medical staff for 2012 Olympics.

3. Reflect on Past Victories
-What is the hardest challenge you’ve faced to date? How did
you overcome it?
- You are unlikely to face any new challenges on race day!

4. Visualize Success
-Run the race in your mind.
-- Review the course mentally, imagining yourself performing at
your peak and enjoying the experience.

5. Zone Out
-Monks – 300 miles in 30 hours by fixating on distant
peak/mantra
-- Focus on something outside the pain and discomfort
-- First 6 or so miles good for setting pace, begin disassociation
as pain and fatigue become an issue

6. Fake It
-Do you smile because you’re happy or are you happy because
you smile?
-- Do you wince because you’re in pain or are you in pain
because you wince?

7. Be Purpose
Driven
Why are you doing this crazy
thing? Purpose and “Flow.”
How can you package this
sentiment in a short,
repeatable way?
Develop your own marathon
“elevator pitch.”

8. Don’t Watch the Clock
-How many of you have specific time goals?
-- Loss of time is associated with “flow” – don’t impede getting
in the zone!

9. Mental Taper
-How many of you will run 20 miles the day before the race?
-- How many of you will overthink and obsess about the race?
- Mental Fatigue = 640 vs. 754 seconds to exhaustion

10. Have Fun!
-“Self-rewarding experience”
is part of what is necessary to
be in the zone
-- Look for fun and funny
parts of the race
-- Laugh, smile, enjoy the
scenery, revel in being here

11. GOOD LUCK!