With no session this week, and marathons fast approaching, I thought I would do a short blog about a phenomenon known as maranoia. Runner's World describes Maranoia as:
"Maranoia (n): Mental anxiety found in marathon runners, characterised by the irrational belief that last-minute disaster is imminent."Maranoia typically presents itself during the taper phase of your marathon preparation. You will get a slight sniffle and convince yourself that you have pneumonia. You may wake up with a slightly stiff ankle and believe that you have torn your achilles tendon. A slight tummy twinge and think you have Amoebic dysentery! You get the gist.
In addition to medical issues you will also start doubting yourself. This will normally manifest itself in terms of worry about not having trained enough, or not being quick enough, and starting to panic about the race day.
This is all perfectly normal.
So let's take a look at what you can do.
Injuries and illnesses are fairly straightforward. If you believe you may have an injury then rest it for 48 hours. Use that time to stretch, maybe get a massage and relax. 99/100 the injury will turn out to be nothing. If at the end of the 48 hours you are still suffering some discomfort then seek medical help; maybe see a physiotherapist or, if serious enough, your GP, and then follow their advice.
For illnesses prevention is the best remedy. Try and avoid people who are ill, use the antibacterial hand-gel, get plenty of sleep, drink plenty of fluids, ensure you have a stock of paracetamol and perhaps some first defence, just in case. I have spent a lot of time in the spare room in the run up to marathons, not so easy now I have kids! The self doubt is also easily dealt with. Here is where everything is totally within you control. Try and analyse what is causing you to doubt your ability to complete the marathon.
Most common is that you believe you are undertrained. Take a look back at your training, look at how many miles you have put in, how many long runs you have done. Think about the great sessions you have had, take a look at races you have participated in in the warm up and how well they went. You are ready. You can do this.
There are also race day concerns. This could be in the form of logistics of getting to the start line or home from the finish. It could be about kit, or about nutrition. These are all easily rectified.
- What time are you going to get up?
- When will you have breakfast and what will you eat? Think about the optimal time to have it...too close to the race and you will be too full, too early and you may be hungry before you start!
- What time do you need to leave to get to the race start? How will you get there? Try not to get there too early as you will spend ages pacing around waiting for the race to start. Too late and you will be in a rush and panicked!
- What will you wear to get to the start? I normally get some really old clothes from a charity shop which I wear until the start of the race, and then ditch just before I start running. (note; there are normally charities that collect these afterwards, so they go to a good home)
- Will you have a bag with you? If so where is the bag drop, how long should you leave to queue to drop it off? (note; London had no queues)
- Pre-race loo stops - you will need the loo, and queues are normally huge. Don't panic if you need a wee close to your race start time. Remember you are chipped timed...if you start slightly late it makes no difference what so ever! Better to go before than stopping 2 miles in and taking a chunk out of your time!
- Think about where your supporters will be. Be clear where they will be and on what side of the road. If possible recce these spots the day before. It reduces the chance of missing them. If you are certain you will see them, consider asking them to hold some supplies (gels, water etc) just in case...
- Consider where you are going to meet your supporters after the race. Some marathons have supporters areas for you to meet your friends and family at. Use these where possible, makes things a great deal easier.
- What clothes do you want your supporters to bring for you to wear? Regardless of how warm the day is you may feel cold at the end so I always have something warm waiting for me.
- What do you want to eat/drink afterwards? Have your supporters bring this along. If you are planning on going somewhere to eat...book in advance. Trust me...you don't want to be walking around looking for a restaurant that isn't already full
In terms of kit you should already have a good idea about what you want to wear. Treat this kit well. About a week before race day get it all out. Lay it out, try it on, then pack it. Don't ever wear new, unwashed kit on race day. Always make sure you have tried it on and washed it in advance. This will reduce the chance of chaffing and that anything is just uncomfortable.
You should have practiced your nutrition in your long runs, but if you haven't the golden rule is not to try anything new on race day. If you are using gels, buy more than you need. Give a couple to your spectators, in case you need them. Consider how you are going to carry them, don't get all excited and buy a shiny new gel belt a the Expo and try it for the first time on the day!!
Other things to consider:
- Ensure your watch is charged and that you take your charger!
- If you are carrying your phone, ensure it too is charged!
- If you are going to have earphones and listen to music then ensure you have a long enough playlist...you don't want to be faffing around selecting songs whilst on the run! And put the phone on airplane mode, so that calls about PPI don't come through whilst you are running!
- Pin your number low on your vest so that the pins don't rub against your nipple area (I learned this the hard way on a half marathon once, ouch!)
I hope this has been of some help.
Best of luck to Mikaela this weekend at the Brighton Marathon! I'm sure you will smash it!!
Happy running everyone
Coach James
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