Game Time

Mind over marathon.

For even the most well-conditioned runners, a marathon inevitably comes down to a tug-of-war between brain and body, as each one tries to bend the other to its will.

The over-used phrase, "No pain, no gain," could have been invented to describe the last six miles of a marathon, when managing pain becomes paramount. The key, according to marathoner Justin Reid, is to arrive at that point in the proper frame of mind.

"There's a saying my coach likes to use, which is that 20 miles is halfway in terms of effort, and you have got to reach it feeling relaxed and composed," said Reid, who finished 83rd out of more than 30,000 runners in the 1999 New York City Marathon in two hours and 34 minutes.

There are many methods for managing pain and fatigue during the latter stages of a marathon. But the groundwork can be laid early in the race, specifically by remembering not to follow the pack and go out too fast at the start.

"Early in the race, you should try to relax and not get caught up in worrying about how fast you are running," Reid said. "You are almost looking for distractions; you notice the crowd. Also, if you go out evenly, you will inevitably pass people in the later stages, and that will give you a boost."

Most marathon runners, and particularly first-timers, will admit that support from spectators can have an uplifting effect. Recognizing friends in the crowd can be especially encouraging.

Once pain and fatigue begin to set in, here are some suggestions for coping:

• View it as a positive development: tell yourself it represents how hard you are working.

• Concentrate on your form: it is usually the first thing to go, and can result in inefficient energy expenditure.

• Remind yourself why you are putting yourself through this discomfort; think back to one of your hardest training sessions and how you got through it.

• Visualize the finish and how good you will feel when you cross the line.

First-time marathon runners may actually have an advantage over runners who are experienced at shorter distances like ten or 20 kilometers, according to Reid, who said he has seen seasoned runners occasionally crash and burn during marathons because they did not train properly for the race. Novices tend to run more cautiously, as their goals are to finish the race in one piece and in a reasonable time range.

Nevertheless, there is no substitute for experience when it comes to surmounting the mental challenge of the marathon.

"The first time you run a marathon, you go out cautiously in the first 15 miles because you don't know how you're going to feel for the last six or eight miles," Reid said. "By your second, you know what's ahead and you've gotten over the fear of the last six miles."

For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.