I have been training to run my first race. Now, as the big day approaches, I am worried that I won't be mentally prepared for it all. What can I do?

You are very wise to be thinking about preparing your mind as well as your body for this wonderful challenge.

Most of all, you want this to be a positive experience -- staying in a confident state of mind will do wonders. Remind yourself of all the time and energy you have spent in the months preceding this event, and then try a few of these great mind-body strategies.

Before race day, anticipate what might bother you -- crowds, bridges, hills, fatigue -- and then imagine yourself getting through each barrier successfully. It's like a mental rehearsal for the race.

During the event, do a mental body check every once in a while: Are you still running tall? Is your jaw loose? Is your breathing even? How's the good, reliable machine functioning? Does your form look smooth?

It may also help to talk to yourself during the race. ''Hey, achy sore muscles, I knew you'd be here with me and I promise you a nice hot bath when I am done, but right now I can't worry about you. I've got a job to do.''

You can also try to visualize hooking a mental fishing line to someone in front of you and let them carry you along for a while.

Now, for a piece of mental magic: Pin a small piece of orange plastic to your clothing (similar to the plastic line tape that will usher all the finishers through). If you ever feel a little loss of confidence during your race, just rub the piece of tape and picture yourself at the finish area with a big smile on your face, exhilaration running through your whole body, and everyone congratulating you on getting to the end.

And when you are through, make sure you tell yourself, ''You've done great!'' There aren't too many times in our lives that we get to have such an enriching, tangible experience of achievement.

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