Runner's Corner
Visualize Success
June 2008 Runner’s Corner
By Kitty A. Consolo, Ph.D.
“The Body Achieves What the Mind Believes”
Years ago, I read the above quote and decided it would be an important aspect of my training and racing. I discovered what many researchers have proven, is that the mind is a powerful ally if used in a positive way and can help us achieve success and happiness not only in sport, but in every aspect of our lives. Research has also shown that using the mind in negative ways, for instance, thinking fearful thoughts (fear = fantasized events appearing real) that we can depress our immune systems and have other negative affects on our bodies not to mention lead very unhappy lives.
How to Use the Mind Positively...
Pay attention to your thoughts
The first step in learning to use your mind in a positive way, is to start to pay attention to your thoughts. Think about an upcoming race you are planning to run and what comes to mind? What do you hear? You might be surprised to hear things like, “I wonder if I can finish?” “Maybe I will run slow.” “I could be last.”
Cancel negative thoughts, visualize the positive
If you notice any negative such thoughts, say “Cancel cancel.” Put yourself in a quiet beautiful place and start visualizing your perfect race. Begin with how you feel, see yourself strong and flowing. Think of key adjectives that describe running and feeling well for you.
Create a finish goal
Then begin to think of a goal for your race. If you are new to racing or have never run the race, just make finishing strong your goal. If you have lots of experience racing and have run the race before, try to imagine besides finishing, improving on your time slightly from the year before. Don’t go too many years back as age can become a factor and you want your goal to be realistic and within your physical capability.
Visualize every detail
Now that you have a goal in mind, back up to the warm up before the race and begin visualizing every detail, the warm up, your pre-race routine, the first mile, the water stops, the course etc. Once you get these details down and see yourself running great, begin to add some possible adverse conditions such as rain, or high heat and humidity. You will want to be realistic about re-adjusting your finish goal in these conditions but at the same time, if you have always dreaded running in rain or high heat, visualize yourself being able to cope and feel well despite these conditions. Also visualize taking precautions to minimize the negative effects such as wearing blister-free socks if your feet might get wet or taking in extra water for the high heat. Our life experiences are affected not so much by the conditions we face but our interpretation of our experiences. If we can use our mind to view adverse conditions as challenges rather than obstacles, we can help ourselves reach our full potential and be happier.
It really works!
I’d like to share a personal experience of how this works, I was training for the New York marathon and I kept a daily ritual of visualizing the race. I also had run the course before, my training was going well, and I asked my inner self, what time range should I shoot for and I heard 2:42. It felt so real, so possible even though my best was a 2:45 that I began seeing it. I wrote it out and every run I kept seeing it. The day of the race was very windy, my very worst running conditions. Halfway during the race, I had to stop and take out my contacts as there was so much dirt and debris flying around I could not see. Yet low and behold, my split at the half was 1:21.20 (double that and you get a 2:42.40). I kept running and saying “I can I will, I will I can,” even though I say several friends slowing down or dropping out. I reached Central park and headed for the finish line, finishing in 2:42.46, a new personal best and on a day when many others ran much slower due to the wind and thinking they could not succeed.
The other great think about visualizing the best outcome is it becomes a way of life for successes in all areas. Pay attention to your thoughts and cancel the negative ones. Take care not to spend a lot of time in the past being angry over what one can not change or control. And let the future be thought of as great happy opportunities rather than catastrophizing over what next disaster might befall you. If you think you can, you likely will succeed.
See you on the roads, enjoying your successes.
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