By Tracy McBeth | Writer
Long runs can sometimes feel lonely, but training with others can make them more enjoyable.
“Group training is good for increasing accountability and building motivation,” says Beth.
High performing athletes use realistic self-talk to guide, motivate and reframe challenging thoughts and experiences.
7 minute read
Published 2 July 2026
When you sign up for a marathon or a half-marathon, it’s natural to focus on the physical demands. But completing a 12-week training program takes more than strong legs and cardiovascular fitness. It also takes a strong mind.
So, how do you build and maintain mental fitness?
A clear reason for training can make all the difference when motivation dips and mental fatigue sets in.
Coming back to that purpose can help you push through when times are tough.
“Research shows that those with a strong ‘why’ tend to experience greater enjoyment and better psychological health,” says Barry Sierra, Psychologist at Bupa Mindplace.
Your “why” doesn’t need to be big or dramatic. It might be wanting to feel stronger, improve your health, clear your head, or simply prove to yourself that you can stick with it.
Marathon training can feel daunting. But, setting smaller milestones can help reduce anxiety, says Beth Israelson, an Exercise Physiologist at Bupa Mindplace.
“Break down your training program into smaller, more manageable sections and try not to look too far ahead.”
Focus on your training week by week, or blocks of 2-4 weeks at a time.
Set short-term goals and review them regularly. For example, you might aim to run 4 times a week for the first few weeks before increasing your sessions.
Keep your goals realistic. You might ask yourself
Training rarely goes perfectly. You might miss a run, feel fatigued or struggle through a workout that’s normally manageable, and that’s ok.
“Rather than dwelling on one disappointing or missed session, try to view your training as a whole,” says Beth. “Missing or changing one or 2 sessions doesn't undo weeks of hard work.”
If life gets in the way of training, try:
Chatting to others about the commitment that’s been made and what’s already been achieved provides positive reinforcement and helps you to consistently commit to the training.
Mental fitness depends on recovery just as much as physical fitness does says Barry.
“Mental burnout often precedes physical burnout, so noticing the signs early and prioritising recovery can reduce the risk of injury and mental fatigue.”
Focus on mental recovery by:
When negative whispers creep in, chase them away. For example:
“Take time to recognise milestones along the way, whether that's completing your longest run yet or recovering well,” says Beth.
“Acknowledging progress can help build confidence and reinforce positive habits.”
Celebrate your progress by:
Training for a marathon can be physically and mentally demanding.
If you're struggling with motivation, feeling overwhelmed or finding training is affecting your wellbeing, consider reaching out to a coach, healthcare professional, training partner or trusted friend.
Support can make a significant difference and help keep your training experience positive.
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
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