April 20, 2024 ~ 4 min read
Picture this: It’s the night before your big race. Your stomach is turning, you are restless and you can’t seem to close your eyes. You’ve tried everything but you just can’t seem to sleep. Anxiety has taken over. You think to yourself, What if my shoe comes untied? What if I don’t finish? What if I cramp up?
Sound like you?
I’ve experienced many nights like those before a race. It’s never fun. And while I wish I was here to provide you with a quick fix to those pre-race nerves, I am not. However, I am here to tell you that you are not alone. It is okay to feel those feelings! Many runners suffer from pre-race anxiety. But by practicing visualization you truly prepare for the race ahead and transform some of those fearful thoughts into empowering, grateful ones.
Pre-race visualization is exactly what it sounds like: envisioning yourself succeeding during your upcoming race. Visualization is setting aside dedicated time to mentally take yourself through every part of your race. From envisioning your routine the night before all the way through the race and finishing the next day, this is a great opportunity to calm your nerves and strive towards success.
Consider these tips as you try visualization:
- Find a quiet, calm and relaxed environment, so do not do it while on a run!
- Be as specific as possible. Do not simply think to yourself: I am stretching. Think: As I stretch behind the start line, I feel the tension in my legs relax. I take deep breaths and smile as my muscles warm up. Another example is instead of simply thinking: then I cross the finish line. Think: I fly through the finish line, feeling the strength underneath my legs. The more specific, the more vivid your visualization will be and the more prepared you will feel the day of the race.
- Practice affirmations. Not only should you visualize running throughout the course, envision yourself succeeding! Think: I am strong, I am keeping a great pace. I am even smiling!
- Use your senses. Imagine the sights, sounds, feelings, smells and tastes you may encounter throughout your race day. This helps you truly encapsulate the race day feelings and emotions.
- If you are not familiar with the course you will be running on, that is alright! Just picture yourself on a route you have run before.
Watch this video to try it!
Visualization is particularly effective in easing the fear of the unknown that often accompanies pre-race anxiety. Remember, it is okay to feel fear! One of my favorite pieces of advice on this topic comes from Tuesdays with Morrie. Morrie says, “Turn on the faucet. Wash yourself with emotion. It won’t hurt you. It will only help. If you let the fear inside, if you pull it on like a familiar shirt, then you can say to yourself, ‘All right, it’s just fear, I don’t have to let it control me. I see it for what it is…. But now I’m going to put that […fear] aside and know that there are other emotions in the world, and I’m going to experience them as well,'” (Albom, 1997, p.105). By understanding that fear is a natural part of the training process and embracing it as an opportunity for growth, runners can then leverage visualization techniques to shift their mindset towards empowerment and control.
The more you visualize, the more you can pull on those nerves like a familiar t-shirt, seeing them for what they are. It is imperative to remember that all you can do is control what you can control. You can’t control the weather, you can’t control other runners, but you can control your mindset. You can prepare your mind for the race by repeatedly practicing visualization. Become familiar with each emotion you may experience, and you will be ready to tackle anything!
Ultimately as you visualize, practice a grateful mindset. Visualize the gift, joy and privilege you feel knowing that you can run this race! By grounding yourself in the knowledge that it is okay to be nervous, but trusting in your preparation through visualizing success and centering your attitude on gratitude… you can achieve race day radiance!
Still curious about visualization? Check out these podcasts to learn more!