Mental strategies

Race nerves are normal and even useful: the aim is not to get rid of them but to channel them.

• Before the start: slow breathing (in for 4 seconds, out for 6), a familiar routine, and focus on what you control: pace, fuel, form.
• Split the distance: blocks of 5 km, the next landmark, or ’just this kilometre’; never think about everything that’s left.
• Use a short mantra in rhythm with your stride, such as ’strong and smooth’: positive self-talk has been shown to improve endurance.
• When it hurts, relax your face, shoulders and hands. Fatigue can be pushed through; sharp or unusual pain means slow down or stop.

Rehearse in training: picture the hard moments and practise your mantra in tough sessions.