Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali.
In this episode, Coach Claire walks you through her exact visualization strategy, step-by-step.
This way, if you’ve never done it before, you have the perfect guide; and if you already employ visualization techniques, maybe you can pickup a tidbit or two you can implement.
Visualization turned my running career around and also allowed me to relax and enjoy the days leading up to big races - we hope it can do the same for you!
Guided Race Visualization for Runners
Most runners quickly learn that running is just as much mental as it is physical. You can train your body, but if you neglect to train your mind, you will never reach your full potential.
There are many mental techniques to train your mind for better running and racing. Some are best practiced outside of the run and some you’ll want to use during the run, right when things start to feel tough.
I recommend that you practice them just as faithfully as you practice your running for best results.
Today, I’d like to go over a mental technique that is a staple for elite and recreational runners called visualization. Alison Felix, Michael Jordan, Deena Kastor, and Mohammad Ali have all relied on visualization before big performances and you can use it too.
In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach.
The way visualization works is to imagine every detail of the race so that your brain feels like you’ve already experienced it. And even though visualization implies that you are only thinking of the visual, you want to imagine all the senses you will experience on race day for the most complete effects.
Now, I could just explain all the things you should do and include in your visualization, but I’d like to take this a step further. I want to make this bonus Run to the Top episode even more valuable to you, so I’ve created this guided race visualization just for runners.
Before we begin this guided race visualization, I want to remind you one more time, this is not meant to be done while you are running.
You can certainly practice visualizing all the race details that you want while you are running easy, but this guided visualization is meant to be done while you are relaxing.
Let’s begin. Lie down in a quiet place. Uncross your legs and your arms and rest comfortably.
Close your eyes.
Take a deep breath in, counting to 5. Hold for 5 seconds then exhale for 5 seconds.
Deep breath in, hold, exhale. We will repeat these deep breaths for a few more minutes until you are totally relaxed. (2.5 minutes)
As you breathe, imagine all your muscles getting very heavy as if your body were being slowly filled with warm water.
Continue to breathe deeply.
Starting at the top of your head, mentally scan your body for any tension. When you find an area that feels tight or tense, take a moment to contract the muscle for a few seconds and then completely release.
Continue to breathe deeply, while your entire body becomes heavier and more relaxed.
Now that you are completely relaxed, it’s time to visualize your race day.
Breathe normally for a few breaths.
Imagine waking up race morning. Where are you? What time does it say on the clock?
Imagine taking a nice stretch of your arms with a smile on your face. Today is the day you have been training for and you are excited and ready to go.
Imagine getting up, going to the bathroom, and brushing your teeth. You are getting ready for the day in the running gear that you have carefully laid out the night before. Imagine everything you will wear, from your shoes to your shirt to the race bib pinned on your chest.
What will you do next?
Picture what you will have for breakfast, what it tastes like, what it smells like. This is something you’ve had many times before and you are confident that it will fuel you and help you feel your best.
After your meal, what happens next? You’ll want to use the bathroom again and then head out the door.
Picture traveling to the race start, making sure you have plenty of time to arrive early and stay relaxed. How will you get there? What do you see? How do you feel?
If you are nervous, remind yourself that it’s normal. Your nerves are a sign that this is something that is important to you. You want to do well at this race and you are prepared to do your best. You will control what you can, and you’ll let everything else go.
Once you arrive at the race, visualize what it will look like. There may be crowds of people. There may be long lines for the restrooms. Will it be dark? What will the temperature be like? How will you feel? Will you eat or drink anything? What will it taste like?
Imagine yourself going through your warm up. You are jogging slowly and the motion helps soothe your nerves, while getting your blood flowing. Your warm up routine is so familiar to you from all the practice that you’ve done and you are feeling very good and relaxed.
Now it’s time to head to the starting line. Picture the crowd of runners, all of them as excited and nervous as you are. Feel the energy and see their smiles. Imagine that you can store up all that energy inside you so that you can use it later on in the race.
Hear the starting gun go off and feel your legs begin to run. Imagine yourself consciously controlling your pace so that you don’t go out too fast. This is your race, you are prepared, confident and strong.
As you continue to run, look at your surroundings. Notice the trees, people, spectators, buildings, every detail of the scenery.
Feel the breath in your lungs, the sweat starting to shine on your skin. Feel your feet gliding over the ground, your legs and arms in perfect alignment.
As the race continues, think about the challenges you might encounter and how you will overcome them while still remaining calm. Imagine your shoe coming untied, the laces slapping at your ankle every step. How will you overcome that?
Imagine your fueling and hydration plan going well. Taste the gel on your tongue and feel the cool water refreshing you.
Imagine the fatigue that will start to creep into your legs. How does that feel? Remember that you have felt fatigue in your training and you are prepared for this.
Negative thoughts will enter your mind when your effort starts to rise. Listen to that voice. What is it saying to you? How will you respond? Imagine yourself accepting that the negative talk will come, but you don’t have to be affected by it. You have practiced overcoming tough challenges and you will be even more prepared this time.
What kind of mantras will you say to yourself when these challenges come? Simple, positive phrases that are meaningful to you can push back even the strongest negative voice, so think about those now.
As the race unfolds, imagine your confidence growing as the effort gets harder. Yes, this is the toughest part of the race, but this is why you are here. You have trained for this both physically and mentally and it’s time to make yourself proud.
As you get closer to the finish line, imagine yourself smiling through the intense effort. Your breathing and your legs feel heavy, but you have plenty of power inside you to get to the finish line strong. Imagine that there is a very powerful magnet hidden in your race bib and one on the finish line clock. The harder you run, the more you are being pulled by an unseen force, propelling you forward.
See the time on the clock that you want to see. Hear the crowd roaring and the race announcer calling your name as you cross the line, strong, sweaty, and happy. You did everything you could today, no matter what the challenges, and you are grateful that your body gave you this experience.
And now, let’s slowly and gently come out of your visualization and return to full consciousness.
Deepen your breath with a long inhale, then slowly exhale.
With each breath, slowly become more aware of your surroundings.
Gently wiggle your fingers.
And then your toes.
Continue to breathe deeply for two more breaths.
And now, open your eyes. You should feel relaxed, calm, and better prepared for an amazing race day, no matter what happens.
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