Daily Tip #13: See Yourself in the Race

Advising you to think about your race may seem obvious—you’re probably thinking of little else at this point, perhaps even dreaming about it as well. But random thoughts are rarely useful. A better strategy is to intentionally create specific mental images of what you want to happen and then rehearse them. This tool, called visualization, can truly help you in your marathon, and should be on your agenda in the coming week.

You can visualize while you’re running or while you’re relaxing. Make a list of what you need to do to achieve your goal. The key is to picture yourself in the process of successfully negotiating the race course, not just finishing at your goal time. For most runners, a relaxed body, good running form, and an even pace are the keys to success.

No matter where you do your final runs—in Richmond or in Rocky Mount —give yourself the same mental rehearsal. While you’re running, imagine people cheering for you, and picture yourself supported by your running peers. “Keep focused on what you need to do,” recommends running coach Mike Keohane. “Keep a nice tall posture, swing your arms and elbows, and lift your heels and knees.” When dealing with hills, think of that effort as not so much pushing or forcing the inclines, but moving easily over them.

Picture specific points on the course. If you don’t have access to the course, you can still prepare by reviewing the course description from Don's description and the Richmond Marathon website. Identify landmarks, such as the James River, the Lee Bridge, The Richmond Braves Baseball Diamond, and others to help you break up the race into manageable chunks. Visualize yourself reaching these landmarks with your relaxed, efficient running form.

Imagine running through the tough spots. You can also use visualization to plan for less than ideal circumstances. Imagine your worst-case scenario, whether bad weather, falling, or hitting the “wall” at mile 20. You’re not actually in it yet, so use this time to put your disaster into perspective, and imagine yourself overcoming your obstacle and finishing strong.

Be aware of your thoughts on race day. On the morning of the race, take a few moments for meditation. Find a quiet space to sit and observe thoughts as they drift in and out of your mind. Release these thoughts without judgment or attachment as they arise.

Remember, the marathon is run one step at a time. Focus on passing the next mile and reaching the next landmark. Breaking the race down this way will ease the mental pressure of completing an entire 26.2—every moment brings you closer to the finish.