10 mental tips to help you not slow down at the end of a marathon
Mark Green
🧠 The last 10K of a marathon is where everything gets real. You’ve trained hard, paced yourself well, but now the fatigue hits — and your brain starts trying to talk you out of pushing.
Here are 10 mental strategies that can help you hold your pace, stay focused, and finish strong — even when your legs want to give up.
🏁 1. The 6-month rule (my personal favourite)
When things get tough towards the end of a hard race, I ask myself:
“What will feel worse — 6 months of regret if I back off now so it doesn’t hurt as much … or 45 minutes of pain if I give it everything I’ve got?”
I would much much rather suck up the pain now! That mindset shift gets me through a lot of tough finishes.
⏱ 2. Break It down
Don’t think about the full 10K. Just get to the next aid station. Or the next kilometre. Or the next 5 minutes.
Small chunks keep your brain focused and prevent overwhelm. Get one small chunk done, and then work on the next one.
👀 3. Focus forward
Shift your attention away from how uncomfortable you feel. Look ahead. Focus on your form, your cadence, or a runner just in front of you. Keep your energy moving forward.
🔁 4. Use a mantra
Have a phrase ready. Something short and strong like:
“Strong and steady.”
“I’ve trained for this.”
“One step closer.”
Repeat it when the doubts creep in. It will distract you from the outcome and help you focus on the process.
🌊 5. Don’t fight the pain
Pain is part of marathon running. Instead of resisting it, run with it. Accept it. Let it be there — and keep going anyway. Everyone around you will also be suffering – imagine that you are the best at it.
🎯 6. Visualise the finish
Picture the finish line. The crowd. The feeling of strength. The relief.
Lock that image in and return to it when you need a mental boost.
🏃♂️ 7. Use other runners
Pick someone ahead and focus on holding pace with them — or reeling them in gradually. Racing other people, even silently, keeps your brain alert and competitive.
🔥 8. Flip the script
Tell yourself: “This is what I came for.”
This is the test. This is the challenge. This is where it counts.
Remind yourself that you’re supposed to be uncomfortable now — that’s why this means something. If it was easy, everyone would do it.
❤️ 9. Make the last 16 weeks count
All those early mornings, early nights, and missed social events have been building towards something bigger. Every session, every small decision to prioritise your training matters now more than ever. Stay focused and committed — the effort you put in during these final few kilometres will be the difference between simply finishing and finishing proud, strong, and with no regrets.
🧠 10. Don’t believe everything you think
Your brain will try to convince you to slow down.
“It’s okay to ease up.”
“You’ve done enough.”
Expect those thoughts. Don’t trust them. Your body is more capable than your brain lets on.
💬 Final word
The final 10km of a marathon is where races are made — or lost. The bigger the goal, the more meaning it has… and the more pride you’ll feel when you give it everything.
You didn’t sign up for this because it was easy — you signed up for the challenge, the effort, the growth. So when the pain hits, don’t back off. Lean into your why.
You’ll carry that finish-line feeling with you for a long time — make it one you’re proud of.
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