Visualizing the negative for Race Day

I want to talk about a tactic that has worked wonders for me for races (and I don’t take credit for it, I was inspired by Serena Williams, Deena Kastor, Roger Federer and author Nir Eyal.)

It’s visualizing obstacles that may come your way in running, or really any life task.  

I think a mix up in the term “visualization” is the assumption that it means “manifestation” which is often a mystical kind of practice that is construed as thinking about something until it happens.

But visualization can truly help, if you’re using it the right way. 

What’s really interesting to me is that pro athletes aren’t visualizing standing up on the podium or kissing a trophy. A part of Deena Kastor’s Let Your Mind Run that really stuck with me was how she would visualize herself in times of minor distress while running, envisioning race day and cultivating grit to overcome potential future obstacles. While on training runs, she would visualize a runner in front of her, and then she would quicken her turnover to pass that runner. I’ve used that tactic in speed work runs since reading it in 2021. 

What’s also worked for me when I’m training for a race (and in my career, and with many other personal goals) is visualizing which parts may feel tough - the hill at mile 7, or the last 3 miles of a marathon. I think back to prior races and try to invoke that feeling while on my training runs, working up physical reactions like increased heart rate and a little bit of that “good anxiety” that gets you motivated to work harder. 

Visualizing your possible problems will force you to solve them prior to them actually arising, ie “visualizing” not getting enough sleep and how you will power through and stick to your plan for your PR. One personally daunting thought for me is losing a hairtie mid race. I visualize pushing through the discomfort of sweaty hair whipping me in the face while continuing to plod on.

Visualizing this stuff early in training helps guide your training. If you know hills are going to be tough, you start practicing hills the way you plan to show up in the race. If you know a certain mileage gets tough, you practice that distance, and maybe throw in a little speedwork at that specific mile marker so you know you’ll be well-equipped to handle it. 

When you visualize possible obstacles you may face, whether in regards to running, business, family or literally any other goal, you practice mental toughness and resiliency prior to needing it. Usually when you do this, things will often go a lot smoother than you anticipate. 

I want to put a little caveat here!!! If your mind tends to go toooo negative, it could be a problem (and one that I am obviously not equipped to solve.) But if you find yourself only thinking about things that could go wrong, to the point that you’re not excited for your race or meeting or solo concert or whatever your goal is, it may be beneficial for you to think about potential other positive or neutral outcomes to your situation. (Again, anxiety is most definitely not my area of expertise, but overall running for recreation should be fun and exciting - not a drain on your life.)

I hope this helps get rid of any pre-race jitters in this upcoming Spring half marathon/marathon season!!