Elated... one of the runners reaching the finish line at last year’s half marathon.

This year’s Malta Marathon and Half Marathon entry shows another record of participants.

So far, 600 have registered for the full, that is an increase of more than 100 from last year, and although the walkathon has decreased slightly, a good number have moved up to the half marathon.

With three weeks to go, tomorrow should also mark your longest run or walk.

However, training the mind and controlling emotions is just as important as training the body.

Recently, I came across one of my son’s boy story books and what caught my eye was the narrative account of a young Olympic champion who desperately wanted to win that gold medal.

She described emotions during her years of preparation to get to the podium and the contradictory way she felt before and during the race – the ‘fear, anticipation and her shaking body’ yet on the other hand ‘fit, ready and dangerous’.

What struck me most in this story was the fact that the emotions encountered by this athlete were very similar to mine.

In fact, going through these articles brought about memories of past marathons and the build-up to race days.

None of us here is an Olympic champion and, for many, the February 23 races would be a first over such distances.

Emotional swings prior and during an event are very normal and occur among the best, yet how one handles them is another matter.

The following is a case study which I had come across on the eve of one particular marathon and which helped me through and clock a personal best.

It was conducted among three long distance runners, all tense and anxious before the race got underway.

However, combined with this, the first athlete was confident, happy, alert and in control; the second showed signs of anger and aggression which she positively took as a motivational excuse to work harder.

Both performed well.

The third runner, on the other hand, was depressed and felt negative from the start. Needless to say, this attitude hindered a satisfactory performance.

So, how can we prepare ourselves to control our feelings during a race?

One way which most psychologists re-commend is the use of imagery.

You can practise this at home.

Find yourself a quiet place, close your eyes and breathe deeply until you feel relaxed.

Focus on your goal and imagine yourself in your competitive environment. Visualise yourself combating any tough obstacles you may meet along the way and how you can perform to the best of your ability.

This works well with most athletes but as a runner myself and having practised this method, I must admit that it did not always apply to me. What worked most was the actual experience derived from my training runs. Using positive self-talk is a major factor.

How did I react when I felt exhausted and irritable?

What did I do when the pain became unbearable?

What was my body telling me when I felt unbalanced and unfocused?

When tired, our inner voices can be cruel. Learn how to shift any negative thoughts into positive ones. The more you work on it, the easier it becomes.

We are all different, so, see what really works best for you.

Practising meditation daily for at least 10 minutes is another way to remain calm when under pressure. Similar to imagery, just let go of any thoughts and concentrate on your breathing. This is not easy and requires patience at first.

Be confident. Whatever your pace or your goals are, think like an Olympic champion, because once you cross the finish line at Sliema on Feb. 23, that medal will satisfy each participant within.