Do You Use Visualizations When You Run?

January 8, 2009

As much as I like to run, not every run feels easy or good. And some are just downright hard. Sometimes I have to rely on my mind just as much as my body to get me through a tough run.

For example, tonight I ran one of my typical out and back routes. On the way back, I was confronted with what felt like a really strong headwind. So this is the visualization I used: “I am a knife.”

Okay, maybe that’s a bit odd, and it may even sound quite silly to you, but to me it means I can easily cut through any wind. It actually does help me feel stronger and hold my pace.

Here’s another one I like to use in races or during track workouts: I picture lassoing the person in front of me and pulling myself up to them. Again, maybe it’s kind of silly, but it does make it seem easier to pick up my pace.

Do you have any tricks/visualizations you use to make your hard runs seem easier? Leave it in the comments – maybe it will help me or someone else feel stronger during a race!

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{ 12 comments }

Daniel January 9, 2009 at 2:22 am

I’m using this only on Marathon races. What worked for me the last two races was that I tried to hide behind some other runners for the first half of the race. I always tell myself: “The runner in front of me takes all the brunt of the wind. I’ll use him as a wind-breaker and conserve my energy for later”. While I think it wont make a big difference especially if there is hardly any wind it still lowers my heart rate by about 5-8 beats. I suppose it is just a trick for my mind and body to relax.
In my last marathon I started with this tactic after about 8-9K. Analyzing the recorded running data at home it was clearly visible that it lowered my heartbeat. I also try to change the front runner every few kilometers to not offense the runner in front of me. Generally, on the second half of the marathon it does not work as well. Firstly, there are less runners around you and secondly, I usually can keep the pace or even slightly increase it. That’s why I usually must run the second half of my own.

kch Twitter: kchealy January 9, 2009 at 7:44 am

I like that one, Daniel. Whether it’s a physical trick or mental or both, it seems like it works really well!

Elisabeth January 9, 2009 at 8:10 am

I have a lot of difficult runs because I’m still trying to figure out a leg/calf/knee issue that I can’t quite kick. It’s getting better though. In any case, visualization is crucial in all of my runs.

For me, there are 2 main visualizations that I keep in my head. When I ran my first 5K back in 2003, I went back to my hometown to run it with my sister. I am from a small town, so I knew practically everyone in the race and all of the spectators. In the last 1/4 mile, there is a huge hill, then a straightaway to the finish. Standing at the top of that hill was my high school gym teacher, Miss Dunn. She was clapping and yelling my name, cheering me up the hill. I think that she’s the only reason why I continued running up that hill. When things get really rough for me on a run (especially on hills), I picture her at the top of that hill cheering me on.

Secondly, for some strange reason, visualizing a huge stop light in front of me lit with only the green light helps me pick up the pace.

I think I’ll try your lasso technique in my next race, that’s a good one!

kch Twitter: kchealy January 9, 2009 at 10:37 am: Elisabeth -

First of all, I hope your leg/calf/knee issue is resolved very soon. I know how frustrating it can be to have a lingering problem like that.

Second, thanks for telling us about your visualizations! I especially like the one about your high school gym teacher – it’s probably really powerful for you since it actually occurred in real life!

kara Twitter: runnerkara January 10, 2009 at 10:16 am

I pretend I’m on a treadmill – somehow it helps my legs turnover…
I like your idea about the lasso!

PS. Did you like Iron Man?

Fit Mommy Twitter: FitMom January 11, 2009 at 10:32 am

Yes, I have used visualizations a lot. Particularly in bike racing. Most memorable, is “they are slowing down!! for me”. I like the knife one too.

Denise January 12, 2009 at 7:45 am

I never thought of visualizing like that. I do anticipate the satisfaction of the end of a run and might imagine myself siting happily with a well deserved beer, but this seems like lots more fun. I love the knife visualization, as well as the lasso. I think visualizing running on rubber would help me pick my feet up…

kch Twitter: kchealy January 12, 2009 at 8:21 am: Visualizing a reward (mmm, beer) is a great idea. I like the ‘running on rubber’ idea too. Thanks, Denise, for the suggestions!

Tiffany January 12, 2009 at 3:14 pm

On the runs that I really am struggling with I either write blog entries in my mind or just focus on getting to the next tree, and once I get there I pick another spot to run to and keep going until I am done.

HealthNut January 15, 2009 at 2:44 pm

I set a target and aim for it – the next sign, the upcoming cluster of trees. When I reach it, I choose the next. I like the knife through the wind idea.

Terri Twitter: middlepackgirl January 17, 2009 at 9:00 pm

The last few times I’ve been out there when it’s been really cold, I visualize a really warm hot shower (in my newly renovated bathroom!) and it does help me to keep going and get home sooner.

Over this past summer, when marathon training, whenever I got to a hill, I visualized having balloons attached to both of my wrists and kept repeating “floating, floating” in my head, it definitely helped.

A coworker of mine visualized she was a football player, running to make some long touchdown, recently, and she said it really helped her to keep going!

kch Twitter: kchealy January 18, 2009 at 8:36 am