Visualization: How to Train the Brain for a Race!

We often speak about training our body. We do long runs and speed workouts! We talk about AT work vs Vo2Max work. We figure out the right mileage and the right recovery, but how often do we train our brain to be ready to race??? My guess is not often and definitely not nearly enough. When I hear runners tell me "Coach I gave 100%" Its not that I don't believe them its that the human brain has a function called "Perceived Perspective". This means that based on how you train the brain you may think 100% is all you can give. Its not too different from having a huge lung capacity meaning you can breathe in tons of air but if you VO2Max is low you will use very little of that air or more importantly of the oxygen which is what you need to run fast. So it is true with the brain that X amount of effort may feel like 100% but a brain that is not trained will feel that at 85%. Once you train the brain and prepare yourself to know how to envision a race the pain associated with it you will find that extra gear or that extra effort to go what often we say is 110% but in reality its just getting closer to your true 100% ability. I have see runners with much more ability not race as well as runners with less ability but with great mental conditioning. So now the question is how do we use visualization to prepare for a race. 

How to use visualization

1. Focus and Relax - Choose a quiet dark place with no distractions, and begin by relaxing your entire body, from your head to your toes. Think of a beautiful, quiet place, this can be personal to you, a garden, the beach of a forest, for instance. Once your mind and body are at piece, begin the visualization.
2. Start of the Race - See the starting area with your minds eye. Feel the breeze on your skin, hear the noises of the crowd or the music in your headphones. Develop a mental picture involving all 5 senses before you begin the race.
3. Positive Feedback - Feel the doubts and nerves of the starting line but use positive language to overcome them. “I AM an athlete, I CAN do this, I AM supposed to be here.” Once the gun goes off and you begin the race in your mind focus on calming and relaxing, not starting too fast and establishing a solid rhythm. Visualize the pain of the race and with your mind’s eye look at the other runners around you, tell yourself that they are experiencing the same pain that you are.
4. See your success - Imagine the finishing time that you wish to achieve displayed on a giant clock above you as you soar across the finish line with arms outstretched, imagine the feeling of joy as all of your hard work pays off. Imagine your family and supporters rushing toward you, filled with pride. Even imagine that well-earned post-race beer!
5. Do it over and over again - Insert a different situation from your list of possible race details (different weather, different possible physical difficulties, etc…) and repeat the process. Make sure to visualize at least 1-2 nights each week in the month or two leading up to the big day.