You’ve put in the miles. Your body is ready—but is your mind? When race day arrives, success doesn’t just depend on physical preparation. It hinges on your ability to handle the mental side of running, and that’s where mental rehearsal becomes a game-changer.
Elite athletes swear by visualization. In fact, studies show that mental rehearsal activates the same neural pathways as actual physical practice, helping you sharpen skills, build confidence, and reduce anxiety. The best part? You don’t need to be an elite runner to benefit from this powerful tool.
Why Mental Rehearsal Works
Your brain doesn’t distinguish between real and vividly imagined experiences. When you mentally practice race scenarios, you’re essentially training your mind to respond with calm and confidence during the real thing.
Visualization helps in two key ways:
- Boosting Confidence: When you’ve already “seen” yourself succeed in your mind, you’re more likely to believe you can do it on race day.
- Improving Focus: By mentally rehearsing how to handle challenges—like fatigue, weather changes, or mid-race doubts—you’re better prepared to stay calm and keep moving forward.
How to Use Mental Rehearsal in Running
1. Visualize the Entire Race Experience
Find a quiet place, close your eyes, and take a few deep breaths. Picture yourself on race morning:
- Arriving at the starting line, feeling calm and ready.
- Running the first few miles at a steady pace.
- Staying strong during tough moments, using positive self-talk or a mantra.
- Crossing the finish line feeling proud and accomplished.
The key is to make it as vivid and detailed as possible—engage all your senses. What does the course look like? How does the air feel? Imagine yourself in control and performing your best.
2. Rehearse Specific Scenarios
While visualizing the perfect race is helpful, it’s equally important to mentally practice dealing with setbacks.
- Fatigue: Picture yourself hitting a tough patch around mile 20. Imagine slowing your breath, using your mantra, and regaining focus.
- Weather issues: If you’re worried about wind or heat, rehearse staying calm and adjusting your strategy.
- Unexpected events: Imagine staying composed if something unexpected happens, like needing to adjust your shoelaces or pace.
Your Visualization Routine
Start practicing mental rehearsal once or twice a week. It doesn’t have to take long—5 to 10 minutes is enough. By race day, your mind will already be familiar with the process, making it easier to stay calm, focused, and in control.
Your Next Step
Pick a quiet time this week to try a short visualization session before your next long run or key workout. Focus on feeling strong, confident, and ready. The more you practice this, the more natural it will feel on race day.
Ready to take your running to the next level? Whether you’re aiming for a new PR, training for your first race, or building mental resilience, having a coach can make all the difference. For a limited time, get 10% off our personalized coaching services and start achieving consistent elite performance.
👉 Book Now and claim your discount today!
Fast & Free Newsletter
Join the Fast & Free Newsletter for the latest tips to strengthen your mindset and gain a mental edge for your next race.
Nicholas is a Senior High-Performance Coach and PhD Candidate. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying performance psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
