The Secret Pre-Race Technique Used by Olympic Runners: A Step-by-Step Visualization Guide for Your Next Race

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.
This week’s show brought to you by… 
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