Rob's Cork City Marathon Blog Week 3 - How a post-it note can be your most valued training item

I hope your training for the Irish Examiner Cork City Marathon is going really well.

However, I imagine there will be some of you that are struggling to advance after the initial high of the first few weeks.

There’s always a slump after those first few runs because your body is adjusting to your new regime and the mind isn’t quite tuned into it just yet.

Welcome to the battlefield!

The never-ending argument between what your brain wants you to do and what your body will cooperate with begins here.

Get used to it, because you will need to conquer your mind over your matter if you’re going to succeed.

In order to do this, you’ll need a little help to make sure you’re sending the right signals to yourself.

I’m not a great proponent of all the hyped up ‘just do it’ and ‘believe and you shall receive’ motivational techniques that you see on Youtube or on the shelves of book shops.

Most of it is empty nonsense and, as a result, self-help is a book genre that gets a bad rap.

There is a lot of sloganised bluster out there and you have to sift through a lot of crap to get decent, usable techniques that transfer to the real world.

The first and most simple thing you should do is: write down your goals.

Put on paper things like; how hard you will train, how fit you’ll be, what time you want to finish the race in and how great you’ll feel after it.

If you want to add a bit more emotion to it, write about the charity you’re running for, the loved one you are remembering, or even just the feeling you’ll have when you see your family after the race.

It doesn’t have to be a novel, just a couple of short bullet points that act as a reminder to you every single day about why you are undertaking this mammoth task.

Stick on on a post-it note, put it on the fridge door, make a reminder on your phone; put it everywhere and anywhere that it can pop up in your everyday life.

These affirmations are exactly what’s needed to keep your mind positive and focused on the process. It keeps your training interesting and makes you feel good about yourself.

We all need a little pick-me-up now and again.

You might also want to alter the language that you’re using about your training, ever so slightly, in order to make it more positive.

Instead of thinking that ‘I have to’ go for a run, why not change it to ‘I get to’ go for a run?

It seems kooky but a tiny little bit of positivity and gratitude can take you a long, long way.

There will be days when you hate running because it's not always easy but there are so many people out there who would love to be able to do a 10k, half-marathon or marathon but they can’t.

You’re lucky enough to be in the position where you can.

It sounds twee but running really is a gift. I’ve been injured for a couple of months and that point has been rammed home to me when I drive past lucky sods who are out pounding the pavements on my way home from work - I have runner's envy.

Taking a moment to appreciate what you’re capable of makes the world of difference to your mindset.

ROB RECOMMENDS: If running is becoming a bit of a bore for you then you can always shake-up the training regime once a week. Go for a non-running cardio workout at your local Zumba class or a game of 5-a-side. Swimming is also a great alternative to running that will keep you just as fit and work out muscles not used when running. Strength exercises are good for your core and will be of great benefit to you on race day.

Follow and interact with @whatrobdidnext on Twitter and tweet your training pics to @IrishExaminer using the hashtag #IECorkMarathon