Run faster, stronger, farther: No physical effort required!
If the mere mention of your summer marathon training makes you sweat with anxiety and conjures visions of a starting line fall or mid-race breakdown, it may be time to revamp your training--just in time for the Chicago Marathon. But don't worry, this new plan doesn't involve any sweaty lunch break workouts, no tricky free weight moves, not even a new gravity-defying yoga stretch. Sound appealing? Get comfy in the nearest armchair, close your eyes, and get ready to run the best "mental marathon" of your life.

BEFORE THE RACE

Practice, practice, practice

Mentally, that is. Running a "mental race" can seem like a waste of time when there are miles of actual pavement to be pounded in the weeks leading up to the marathon, but scientists and sports psychologists alike assert that this technique is a worthwhile addition to any training routine. Just like repeatedly running hill reps gets your muscles primed to haul up Boston's "Heartbreak Hill," mentally practicing your perfect start, flawless finish or ideal pacing strategy can prep you for optimum race day performance. Repeated visualization can create neural patterns in the brain as if you had physically performed that action. These neural patterns formed through "brain training" come in handy when it's time to teach our muscles to do the exact same thing.

To reap rewards from your mental run, focus on specific desirable aspects of your potential performance--perfect stride, flawless form, or a feeling of strength and confidence as you conquer a hilly course or cross the 20 mile mark. Conjure the image several times, focusing on the whole environment including the noisy race day crowds. Incorporate other runners into your visualization and practice competition strategies as well, such as passing other runners or sticking with the pace group. Loosen those laces, close your eyes, and get an "armchair workout" two to three times a week for maximum mental benefits.

Monitor your motivations

Focusing on that shiny "first place in age group" medal might get you to the start line, but it won't keep your focus during the race. A study of 41 Division I college athletes, including track and field participants, found that those who were motivated by a personal goal or a desire to develop their skills had sharper vision and quicker reaction times than those who did it for the dough or the victory.

Katie Snyder Bolling, 30, a coach for Vision Quest Coaching, says she is often motivated by the organizations for which she raises funds. At the Spirit of Racine Half Ironman this July, where Bolling placed first in her age group, she thought about World Vision, her charity of choice, which helps children in Africa. "My largest motivator is keeping those people in mind who I'm trying to help, and remembering the circumstances of these less fortunate people," says Bolling. "It really helps me to believe in my goal."

Generate Good Goals

When it comes to mental goal-setting for your race, it's best to keep it personal. "The best goal is one that means something to you as a runner," says Edumnd O'Connor, Ph.D., a sports psychologist in Grand Rapids, Mich. But not all goals are created equal-- "Negative goals, such as 'don't stop running' keep you focused on what you don't want to have happen and increase the likelihood that it will happen," says O'Connor. "A positive goal that focuses on what you will do, such as 'run the whole time,' provides focus and direction for your best performance."

But don't let race day goals get all the glory. "Make sure you have both short and long term goals," says David Shor, Ph.D., Counseling and Psychological Services liaison to the Northwestern University Athletic Department. "This provides a sense of accomplishment and pride throughout the training process rather than only on race day."

Revamp Your Routine

Put away those lucky socks (c'mon, they smell anyway): Depending on them can dampen your race day spirits if plans go awry. "These types of 'rituals' are superstitious and don't have anything to do with your performance," says O'Connor. Instead, create a pre-race routine that involves breathing exercises, visualizations and your usual warm-up to calm and focus your nervous mind. Doing a similar routine prior to each race can provide a familiarity that may decrease anxiety.

RACE DAY

Worry...

A little apprehension can be useful. "Every athlete needs to feel the adrenaline pump in order to achieve peak performance," says Shor. But it's important to learn how to worry the right way. In a 1986 study, a Stanford University psychologist compared "normal people" to successful athletes and found that, while most of us fret over things we can't control, the best athletes worried mainly about items and situations within their control. "My motto is 'plan your race and race your plan'," says Bolling. "If you focus on all the things you have control over and not let the things you don't have control over bug you, you can race your plan." Channel your anxiety into packing a fully stocked gear bag and planning out the race morning carpool--and leave worrying about the weather to someone else.

But not too much
Studies have shown that an increase in anxiety or tension is correlated with an increased oxygen cost, which makes your body less efficient while running. Start concentrating on the calm a few days before the race. "Go to the pre-race expo at a time when there won't be too many people," advises Bolling. "It'll keep you from getting too anxious too early." The best way to ensure that race day butterflies stay under control? Channel your inner Boy Scout and be prepared. "I sit down and literally write a checklist," says Bolling, who includes everything from her race day breakfast to her positive attitude on the list.

But if race day jitters are still in high gear at the start line, don't worry that nerves have forced your race day dreams down the drain--recent research has found that anxiety intensity levels were higher in athletes who saw their unease as "debilitative" compared to those who thought of their apprehension as "facilitative." Embrace your edginess and it will help, not hurt, your race.

Talk to Yourself

Don't worry, people won't think you're crazy (okay, no guarantees there), but positive, supportive "self-talk" has been shown to improve athletic ability. A 1992 study of Olympic gymnasts found that the more positive the self-talk, the easier it is for athletes to excel. Many sports psychologists suggest mini-mantras such as "feeling good" or "staying strong" to boost self-esteem. Turn off the chitchat if the self-talk goes sour--negative self-talk is worse than none at all. If you start to hear demons in your discourse, turn 'em off by counting breaths or strides instead.

AFTER THE RACE

Rewind and replay

Reviewing your "mental race" is just as important as studying your splits after the course is finished. Go over the course in your mind and remember what was going through your head during each section of the race. Did your warm up routine bring you to the start line feeling recharged and ready? Was the negative self-talk kept at a minimum? What thoughts kept you going, and which ones held you back? Did the race meet your expectations and, if not, why? Mental strategies are very personal, and effective ones can vary from one individual to the next, so reviewing your own successes and failures is key to creating the perfect mental marathon.

Banish the Blues

After months of determined distance runs and miles of meditative track time, reaching that 26.2 goal can be exhilarating, rewarding and, well, kind of disappointing. If you begin to miss the sounds of your 5 a.m. alarm and your training log starts to look awfully naked, you're not alone. "Post-race blues are very common," says Jodi Mulder, a Boston Marathon veteran and staff social worker at Northwestern University. "Talk with other marathoners about how you're feeling and slowly find ways to fill the time you previously spent training with other things you enjoy." Maybe spending time with non-running buds, picking up another hobby, or how about... next year's marathon?

Merritt Watts completed her first half marathon this summer and loved the armchair workouts she added to her training. Reach Merritt at m- watts-1@northwestern.edu.