Spring marks the season when many runners and even non-runners are in the midst of training for various marathons across the UK and Europe. Proper nutrition and thorough preparation are absolutely essential for marathon success. You must take a critical approach to your nutritional strategy and develop an effective plan well before race day. Completing a marathon requires extensive practice and gradual stamina building over time. I recall my own journey began with the “Couch to 5K” app, which helped me develop foundational endurance before progressively taking on longer distances and eventually tackling full marathons.

Setting Meaningful Goals

The foundation of effective marathon training begins with setting goals that truly inspire you:

• Look beyond finish times to focus on personal growth, enjoying the journey, or raising money for a cause
• Implement the “GROW” method (Goal, Reality, Obstacle, Will) to maintain commitment
• Create specific targets that align with your personal values and aspirations

Physical Training

Getting the miles in is critical, but that’s just the beginning. A comprehensive approach includes:

1. Progressive distance building – gradually increasing your weekly mileage
2. Varied training sessions – incorporating speed work, hill training, and recovery runs
3. Tapering properly – reducing mileage in the final weeks to ensure peak performance

Nutrition Strategy

Proper fuelling is crucial to have enough energy to carry you through to the early afternoon on race day:

• Develop a nutrition plan and test it during training runs
• Experiment with different energy sources (gels, chews, whole foods)
• Practice your hydration strategy alongside your fuelling
• If one approach doesn’t work, try alternatives before race day

Overcoming “The Wall”

Many runners “hit the wall” around miles 18-20, when the final 6-8 miles suddenly feel insurmountable. This is when all your training and fuelling strategies become essential, but there’s another powerful tool that can help you push through Positive Psychology.

Positive psychology offers powerful techniques that build mental resilience, maintain motivation during tough moments, and help you find joy in the process.

Key Areas of Positive Psychology for Runners

Positive Psychology Strategies for Marathon Success

Use Positive Self-Talk

• Replace negative thoughts (“I can’t do this”) with empowering statements (“I am strong, and I will keep going”)
• Create a personal mantra like “One step at a time” or “I am unstoppable”

Practice Gratitude

• Focus on appreciating your ability to run, your supporters, and the journey itself
• Keep a gratitude journal to reflect on positive moments in training

Develop Mental Toughness

• Reframe challenges as opportunities for growth: “This hill is making me stronger”
• Visualise overcoming obstacles, like pushing through fatigue at mile 20

Find Flow in Running

• Set a challenging but attainable pace
• Focus on breathing, rhythm, and the present moment
• Run in scenic areas to enhance enjoyment

Use Social Support

• Train with a community, join a running group, or share progress with friends
• Draw motivation and accountability from encouragement by others

Celebrate Small Wins

• Acknowledge every milestone-completing a long run, hitting a pace goal, or simply getting out the door
• Reward yourself with something meaningful (a healthy treat, a rest day, or new gear)

Embrace the Journey

• Instead of fixating on race day, enjoy the process of training
• Take time to appreciate how your body adapts and grows stronger

Coaching Support Available

I understand firsthand the extraordinary challenges involved in rebuilding one’s life. At Phil Adderley Coaching, I help individuals not only achieve their running goals but also overcome significant life obstacles and rediscover normalcy through personalised coaching that addresses both mindfulness practices and employment challenges for anyone that has been through addiction and is now in recovery. My approach recognises that recovery requires holistic support, developing physical strength alongside mental resilience, rebuilding professional confidence, and establishing healthy routines that sustain long-term wellbeing.

I invite you to take that crucial first step toward positive change by booking a complimentary Zoom consultation.This initial meeting gives me the opportunity to understand your unique needs, challenges, and aspirations, allowing us to create a tailored coaching plan that addresses your specific circumstances.

Whether you’re seeking to improve your running performance, navigate recovery, enhance your mindfulness practice, or overcome employment hurdles, I’m committed to supporting you throughout your journey.

Send an email to Phil Adderley coaching today to schedule your free session and discover how we can work together toward meaningful transformation and lasting success.