I signed up to run my first 26.2 at the Chicago Marathon because I wanted a new challenge, a deeper connection with the road racing community, and a way to celebrate a city I now call home. As a collegiate runner who loves middle distances and has covered the sport as a journalist for almost 10 years, I expected the training to throw me out of my comfort zone. And I was not disappointed.
During the buildup, there were more highs than lows, thankfully. I finished long workouts that I haven’t come close to running in years. And with each training day, I could feel my body and my mind getting stronger. After taking several years off from racing, I forgot how amazing that progress feels.
After experiencing such a positive training cycle, I couldn’t have anticipated ending my race at mile 25 in a medical tent. I collapsed on the race course due to severe dehydration on a day that crept into the high 70s with 70 percent humidity.
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Once I regained full consciousness in that medical tent, I talked through the nutrition I was consuming during the race and in training with the incredible doctors who were helping me out. They pointed out that my body needs a lot more water and electrolytes than I realize, especially when heat becomes a factor. That’s something I’m going to take a much closer look at for future races.
However, throughout the race, my mental game was strong and probably carried me a lot further than my body wanted to go, thanks to some tips I received. In the weeks leading up to the Chicago Marathon, I wanted to learn from fellow runners who have also done hard things they never expected of themselves, so I did some reporting.
I interviewed Olympic silver medalist Courtney Frerichs, mental performance coach and ultrarunner Addie Bracy, pro marathoner Matt Llano, 2016 Olympian Alexi Pappas, and Paralympian Lauren Parker about the mental tools that have helped propel them to new heights as athletes. Their advice was invaluable for the marathon and for life’s tough moments, which hit me all at once during the race.
Here are the mental tools, shared by Courtney, Addie, Lauren, Matt, and Alexi, that helped me take on the race—and they can help you too.
Set some mantras
When Courtney Frerichs wrapped up her 2021 season—which included an Olympic silver medal and an American record in the steeplechase—she shared some of the highs and lows that led to her best performances in an interview for which I’m very grateful. Not only did she open up about tough moments navigating debilitating anxiety, but she shared the life-changing process that went into her decision to seek out a therapist.
One of Frerichs’s favorite tools that she learned in therapy is setting mantras for training and racing. A mantra—a single word or short statement used to aid concentration or help accomplish an objective—is known to provide benefits to performance. According to a study in Medicine & Science in Sports and Exercise, motivational self-talk can reduce perception of effort and increase endurance, as reported by Runner’s World in this great story from 2018.
This track season, Frerichs’s go-to mantra was “belong”—commemorated with a temporary tattoo on her wrist during the final in Tokyo—which served as a reminder that the American record-holder belonged as a contender in every race, no matter who was competing next to her.
When I told Frerichs that I resonated with the practice of setting mantras, she suggested I hone in on several words or phrases to motivate myself through each section of the 26.2-mile race. I hoped to focus on running patiently for the first five miles, settle into a confident pace for miles 5 through 10, remain poised and present for the next five, dig into a courageous mindset through mile 20, and remember to have fun for the last 6.2. With energy gels to fuel and serve as a physical reminder during each segment, I picked “good as hell” for the first five miles of the distance, “fearless” for miles 5 through 10, “brave” for miles 10 through 15, “heart” for 15 through 20, and “joy” for 20 through 26.2.
Bracy added her perspective that comes with being a mental performance coach and athlete and suggested I use each mantra as “ammo” against negative thoughts that will help bring me back to my overall purpose and serve as a way to trick my brain into tackling the distance in a series of doable chunks.
“If you don’t break your race down and you’re just trying to run 26 miles, it can be kind of difficult for your brain to interpret that as something that’s sustainable,” Bracy said. When she races, she uses aid stations for this purpose. “It works really well to stay a little bit more present and not let yourself start straying ... It serves to break it down into more manageable pieces that are more achievable and realistic. And it can cut down on some of that panic, anxiety, or stress about the miles that are coming up.”
How I used it
On race day, I wrote my five mantras on my wrist, a nod to Frerichs’s recommendation. I made a plan to break the race into sections, with a mantra and a GU for each 5-mile segment. As my muscles tightened later on, I tried to focus on breaking the race down even further, making it to the next aid station or through the next mile, as Bracy advised.
Create the moment for yourself
Before Alexi Pappas made her 26.2 debut at the 2018 Chicago Marathon, I interviewed her and then-training partner Deena Kastor about how they prepared for the race in Mammoth, California. Three years later, the advice that Kastor shared with Pappas still sticks with me.
During her buildup, Pappas was tasked with completing a particularly tough workout at 9,000 feet of altitude: four 2-mile repeats at marathon goal pace. When she finished the third interval, Pappas was exhausted and started to doubt whether she could continue the workout. She said the fear of digging her body into a hole of fatigue overwhelmed her. When she expressed her concern to then-coach and Kastor’s husband Andrew, he suggested she rest for a moment and think about how she wanted to proceed.
As soon as he walked away, Kastor approached Pappas with some key words of advice. “Deena pulled me aside and said, ‘This is the difference between anything in marathon training. This rep is marathon training. Just get it in,’” Pappas recalled in her conversation with the American record-holder in the marathon. “She said, ‘You can do this, but this is where you get all the gains. [The interval] is in there and you’re going to create it by doing it.’”
Inspired by Kastor’s encouragement and tenacity that led her to an Olympic bronze medal in Athens, Pappas continued the workout and recalled feeling stronger on the fourth rep.
“I told [Pappas] after she finished that interval, ‘See, now you know that in the marathon, when you think you don’t have another mile in you, you do,’” Kastor said. “It’s really important to gain that tool, that mental and physical tool, because she took her body to a place that she didn’t think she could go. I think she has a huge gift going into the marathon.”
And if you can’t summon that belief in yourself in the moment, Bracy suggested having a “curious mind” to see what happens if you take a chance on yourself.
“You don’t get to have a great performance without coming to those crossroads,” Bracy said. “Good performances come when you decide to step through that door into having the race that you wanted.”
How I used it
When I reach a point of doubt on tough runs, I’ve tried to remember this sage advice from one of the all-time greats, believing that if I dig deep enough, I too can create the moment for myself and enjoy an opportunity for growth as a result. As Bracy reminded me, it’s helpful to perceive fatigue and tiredness as good feelings because “you can’t adapt and get stronger without adding stress.”
Manage distractions
A tactic that works well for Bracy is the practice of managing distractions on the course. Whether it’s weaving around people early in the race or managing rainy weather conditions, it’s important to recognize the distraction that is taking away your focus and attention, which are both limited resources, she said.
“[The more you] shift your focus or attention as far away from the type of attention that distraction requires, the more productive it is,” she said.
For example, if a runner is experiencing negative self-talk as a distraction and their reaction is to start repeating a mantra, the mental tool might be effective for a short period of time. However, because it’s a similar shift of internal focus and attention, it can be easier to stray back to the initial distraction. Instead of focusing internally for this situation, Bracy suggested focusing on external factors—a runner ahead of you or a landmark—to get as far away from the distraction as possible.
Now with two marathons under her belt and a personal best of 2:34, Pappas echoed this sentiment when I asked for her advice. As a more experienced marathoner, she has an even greater appreciation for the community aspect of racing 26.2.
“My favorite marathon strategy is to try and get distracted by all the good things around me: the crowd, the signs, the cheers for names that may not be yours but you pretend they are,” Pappas said. “And my biggest piece of advice is to think of the marathon as a team sport!”
How I used it
While I waited anxiously for the race to begin, two runners approached me and offered words of encouragement (it must've been obvious that I was new at this). After a few minutes of sharing past race stories and advice, I wasn’t feeling alone with my thoughts anymore. I was excited, remembering Pappas’s advice about the marathon being a team sport.
If I ever felt the pace accelerate or my legs begin to tire, I was diligent about following the advice Bracy shared. I remembered not to panic and focus on either internal positive self-talk or external distractions to move through the discomfort. Thinking of my pace group as a team and focusing on the many friends and family who came out to cheer also helped me feel like I wasn’t alone in the discomfort.
Embrace a ‘never give up’ attitude
When Australian triathlete Lauren Parker hit the grueling run portion of the 2021 Ironman 70.3 World Championships in St. George, Utah (after suffering from third-degree burns on her feet in the days leading up to the race), she faced a major setback on the final 10K loop. As the rain got heavier and her gloves started to slip from the wheels of her racing chair—pushing her backwards on the hilly course—the Paralympic silver medalist wondered whether she could make it to the finish. But in the middle of the mental and physical challenge, Parker received a much-needed reminder from her friend and trainer Brad Fernley.
“He was talking to me, giving me that extra positivity and saying, I need to be in control of myself and my mind because if you've got control of your mind, you can do anything,” she said. “If you’ve got that positive mindset and never give up attitude, then that gives you that extra strength to get anything done. And that’s just what I did.”
From there, Parker focused on one push at a time rather than the distance ahead of her. On September 18, she finished first in her division at the world championship four years after surviving a 2017 bike accident that left her paraplegic. For Parker, conquering the St. George course was just one of many challenges she's faced head-on and overcome thanks to her mental approach that inspired me during our post-race interview.
“It’s really tough, especially when you think that it's not possible, but when you change your mindset you know that anything is possible,” she said. “With a never give up attitude, you can do anything.”
Reflecting on this advice, Bracy recalled a quote that resonated with her from an obstacle course racer, who told her, “Your best is always accessible.”
“On any given day, you can always give your best, and maybe that’s not a personal lifetime record, but with things like weather, course conditions, there’s a lot of different things that can come into play that could impact the tangible literal outcome, but your best is always accessible.” Bracy said, adding that by shifting the goal towards effort, it can help you stay strong in the moment. “You’re always going to be proud of that no matter what the outcome is.”
How I used it during the marathon
When my breath grew heavy and my body was breaking down, I clung to Bracy’s advice that “your best is always accessible.” I knew that no matter what my finish looked like, my best was completing the race that day, and I had every intention of crossing that finish line.
I also remembered Parker’s “never give up” approach when I wondered if I could take another step. Looking back, my best was making it as far as I did before I collapsed. While it wasn’t the race I wanted, I know I left every ounce of energy and effort on the course, and I’m proud of that.
Remove ‘but’ from your vocabulary
After my conversation with Matt Llano, I decided the 2:11 marathoner is my go-to hype person for running and life. I shared that Chicago would be my first marathon, but that I’ve actually run 34 miles on one occasion on the Teton Crest Trail—at a much slower pace with several snack breaks—and therefore, it didn’t count as real experience to prepare me for this challenge. However, he was quick to correct me.
“Eliminate the ‘buts’ and you think to yourself, I’ve done this before. I’ve covered 34 miles in a day before. I can do this,” Llano said.
“What you’re doing there is you’re negotiating with yourself. … Eliminate all those ‘buts’ and say, I’ve done this before. I can do it again. And this time is going to be faster and this time it’s going to be on the roads of Chicago and it’s going to be a little bit different, but I’ve done it before,” he said. “You have to convince yourself that it’s already been done. It’s a slightly different context, but that’s okay because you’re capable.”
In processing his advice, I realized how powerful that word elimination exercise can be; I use “but” in many different contexts all the time without even thinking twice. He’s right in that sometimes we unknowingly use that word as a way of negotiating a reason why we may fall short. If we’re prepared, why not focus on all the reasons why we can be successful?
Bracy agreed with Llano’s recommendation and added an important context about brain function. “Your brain is never trying to sabotage you. It’s usually trying to protect you,” she said.
She pointed out that my initial rationalization of the marathon was probably made out of self preservation, but the thought can be flipped for a better approach. “When you can recognize that, you can call yourself out and say, okay brain, I see what you were trying to do there. And I understand that it was well-intentioned, but it’s actually not really that accurate and definitely isn’t serving me. You can kind of rewire that thinking process.”
Eliminating “but” is also helpful when runners think about hitting the “wall”—that intimidating barrier that blocks you from running as hard as you want in the later stages of the race—Llano pointed out. Instead of expecting it and ultimately turning the wall into a self-fulfilling prophecy, Llano recommended shifting expectations for a more positive outcome.
“I think if we turn [the wall] on its head and start to tell ourselves in training or in the weeks leading into the race, I’m going to be strong. My last mile is going to be my fastest mile … If we give ourselves the power to feel good late in the race instead of resigning to the fact that we’re going to feel bad, I think there’s real strength in that,” he said.
How I used it during the race
Early in the race, I kept Llano’s advice at the top of my mind: to anticipate feeling strong instead of waiting for the “wall” to hit in the later stages of the race.
Visualize yourself in the race
To gear up for a marathon, Llano sets mantras and visualizes himself tackling every portion of the course. He’ll rewatch full race broadcasts to connect with the course and recall specific visual cues—the notorious Newton Hills or the CITGO sign that serves as the final mile marker on the Boston Marathon course, for example—to plan out his strategy for each section of the race. After watching race replays, Llano works with his sports psychologist to practice visualizing himself hitting those spots and responding to the nuances of each course.
When choosing a race to watch, Llano usually picks a performance that inspires him. To prepare for his upcoming race at the New York City Marathon on November 7, he will rewatch Shalane Flanagan’s 2017 victory and try to emulate her strength in hard workouts and on race day.
“It’s a reminder of things that I want to focus on when it gets tough. Instead of thinking I'm tired, my form is breaking down, where's the next mile marker, I need water, the image that pops into my mind is the really strong running form of this powerful woman gliding across the streets of New York City,” Llano said. “I always find that that helps give me a little extra pep in my step. For everybody, that’ s going to be a little bit different ... but it has to evoke some kind of emotion for you.”
How I used it during the race
During my second to last workout before the Chicago Marathon, I thought of a runner that has inspired me on and off the track for many years: My former college teammate, Deborah Maier’s racing style—tenacious yet poised—is the ultimate level of confidence I have long admired. When I hit a tough part in that workout, I remembered her race at the 2012 Husky Classic in Seattle. While I cheered from the sidelines, she gave me a wink mid-race, right before she flew past her then-college rival Jordan Hasay, and shattered the school record in the indoor 5,000 meters.
What happened at mile 25 when I collapsed was a nightmare; I’ve never been so afraid and felt so out of control of my body. But I’m choosing to focus on the silver linings of my first marathon experience, and there is plenty to be grateful for.
I spent too many years letting bad races define my running career, and I refuse to do that now. I’m taking the training process—the long runs that surpassed my expectations, the great workouts, and the pride I felt when I saw that day-to-day progress—as growth. I used the marathon as an opportunity to fundraise for Girls on the Run, an initiative that became even more important during the pandemic.
For the majority of the race, I felt empowered and armored with mental tools to tackle this new challenge, thanks to some amazing pros. When the race got hard, I’m glad that I never gave up. My body had other plans, but my mind was still intent on finishing the race. That shows me I’m stronger than I realize.
I’m also grateful for the family and friends who showed up for me that day. One of my friends happened to be at the spot where I collapsed and was able to call the medics right away. I don’t know what would’ve happened to me if she hadn’t been there. These individuals remind me how blessed I am that running has brought this incredible support system into my life. This sport tests us, brings us to the brink, and provides lessons that transcend mileage and times, but none of those opportunities are meaningful without a team that will pick you up when you fall.
I don’t know when my next marathon will be, but I know that I’ll step up, be more aware of my body’s needs, and race another 26.2 someday. As Bracy shared, “You don’t get to have a great performance without coming to those crossroads and good performances come when you decide to step through that door into having the race that you wanted.”
Taylor Dutch is a writer and editor living in Austin, Texas, and a former NCAA track athlete who specializes in fitness, wellness, and endurance sports coverage. Her work has appeared in Runner’s World, SELF, Bicycling, Outside, and Podium Runner.
