Engage Your Mind to Enrich Your Running Experience: How Visualization Enhances Running Performance

When it comes to running, most people think the work is done in the muscles. But seasoned runners know that what happens in the mind is equally as important. One mental strategy that’s backed by sports psychology research is visualization—a technique that elite athletes use to mentally rehearse races, overcome obstacles, and reach peak performance.

But what is visualization, and why does it work?

What Is Visualization?
Visualization (also called mental imagery or motor imagery) involves imagining yourself performing an activity—like running—without physically doing it. You might picture yourself lining up at the start of a race, powering up a hill, or crossing the finish line strong. The key is to engage your senses: see the course, feel your stride, hear your breath, hear your thoughts and even experience the emotions you want to bring to race day.

Why Visualization Works: The Science

1. Activates the Same Brain Regions as Physical Movement
   Research using functional MRI scans has shown that imagining a movement activates many of the same neural circuits as actually performing it (Guillot et al., 2009). For runners, this means that visualizing efficient form or successful performance can reinforce muscle memory and coordination—without putting stress on the body.

2. Enhances Motor Skill and Reaction Time

   A meta-analysis by Driskell et al. (1994) found that mental practice significantly improved performance across a range of tasks, especially those involving physical movement. Runners who mentally rehearse their stride, pacing, and transitions may see improvements in execution and responsiveness.

3. Builds Confidence and Focus
   Visualization helps athletes feel more prepared and in control. Studies have shown that imagery enhances self-confidence and reduces performance anxiety (Callow & Hardy, 2001). When runners visualize success—like maintaining form in the final miles or handling mid-race discomfort—they’re more likely to feel mentally strong when it counts.

4. Prepares You for Obstacles
   Running rarely goes perfectly. Visualization can help runners mentally prepare for challenges like fatigue, bad weather, or a faster competitor. Research in cognitive behavioral psychology shows that mentally rehearsing coping strategies increases resilience under pressure (Martin et al., 1999).

5. Improves Goal Commitment
   Visualization is often paired with goal setting. Studies on goal-setting theory (Locke & Latham, 2002) show that imagining the steps required to meet a goal increases motivation and adherence to training plans. Runners who regularly visualize their goals—like a personal best or marathon finish—are more likely to stay consistent and committed.

How to Start Visualizing as a Runner

• Be specific: Picture details like terrain, pacing, gear, and surroundings.
  

• Engage all senses: Include sounds, smells, physical sensations, and emotions.
  

• Visualize success and setbacks: Mentally rehearse both ideal scenarios and common challenges.
  

• Practice regularly: Like physical training, visualization gets stronger with repetition.

Final Thoughts

Visualization isn’t just for the pros. Incorporating mental imagery into your routine can give you a mental edge. As research consistently shows, your brain is a powerful training partner—so give it the reps it needs.

Ready to try? For those of you running the NYC Marathon this fall, my first of a series of 2025 NYC Marathon Visualization is available here.

References

• Guillot, A., Collet, C. (2009). Duration of mentally simulated movement: A review. Journal of Motor Behavior, 37(1), 10–20.
  

• Driskell, J. E., Copper, C., Moran, A. (1994). Does mental practice enhance performance? Journal of Applied Psychology, 79(4), 481–492.
  

• Callow, N., Hardy, L. (2001). Types of imagery associated with sport confidence in netball players of varying skill levels. Journal of Applied Sport Psychology, 13(1), 1–17.
  

• Martin, K. A., Moritz, S. E., Hall, C. R. (1999). Imagery use in sport: A literature review and applied model. The Sport Psychologist, 13(3), 245–268.
  

• Locke, E. A., Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.