How to use mental imagery to improve your running

It has been well documented that our thoughts, then images, create neuromuscular impulses that bring about a response. Writers and philosophers have long exploited this connection; they know only too well that imagination creates physical responses in the body – it’s what DH Lawrence in “Lady Chatterley’s Lover” relied on to help sell books! It is what Dale Carnegie used to help people acquire positive work habits; “whether you think you can, or think you can’t, you're right!” The implications for runners are clear: since our bodies tend to do what they are told, all we need to decide is what to tell them.

How to use mental imagery
There are two distinct forms of mental imagery; internal and external and they can be used to develop many psychological skills. Internal imagery has been described as where the athlete “actually imagines and feels the sensations that might be expected when competing in a situation,” (Mahoney). External imagery is where the person “views themselves from the perspective of an external observer,” i.e. you see yourself running.

Mental imagery has been beneficial in helping athletes trying to learn a complex skill. It is not uncommon to see athletes competing at the highest level close their eyes before the start of their event. If you closely look at their body movements, you can almost see them executing their run, jump or throw even though they haven’t taken a step. These athletes are imagining themselves conquering the challenge before them and their muscles seem to twitch accordingly.

If the runner has identified a flaw in their running technique, they may use mental imagery to make the necessary correction. Using both internal and external techniques, the runners might picture themselves running the race with power, style, and relaxed effort (external imagery). It is as if you are watching a movie of yourself and what you see is what you want and wish for. The internal imagery will concentrate on picturing yourself actually doing the event, not watching it. You imagine yourself feeling confident and able to respond to the challenges of your rivals.

For several years I used external imagery techniques in my training. I always wanted to win the race easily and I thought that if I practiced hard enough, and imagined winning with a clear picture that would do it. But it seemed that every race that I imagined was a battle to the line with an equally determined rival. After a while I started to imagine races where I would see myself giving every ounce of effort and holding my form (technique) until the end. These were things that I could control and I felt that they gave me an edge in my performances.

Mastering emotions using mental imagery
Emotions can have a powerful effect on a runner’s performance. A lack of emotion may produce a flat performance, while excessive emotion may contribute to a lack of control over the skills that are needed to compete well. Mental imagery can be used to give the athlete the sense that they are controlling all aspects of their behaviour and performance. They may imagine themselves as calm, quietly confident, with complete focus on their task. Or, they might prefer – according to their style – to see themselves as brash, bold and intense.

Whatever your imagined outcome, repeated use of mental imagery will help you to acquire these skills. One of the advantages of using mental imagery training is that it can challenge your attitudes and perceptions of your abilities. If you are trying to break personal barriers, imagery can move you from pre-conceived ideas to new systems of self-belief.

Outcome expectancy – believing that you are capable of great things – is reinforced when you use these techniques. Will mental imagery work?

As Muhammed Ali once said:

"The man that has no imagination has no wings.”

Tips for practicing mental imagery

1. Practice in a quiet place for five to ten minutes
2. Try external imagery first. See yourself running with your current technique and level of fitness. Imagine things that you can control: your effort, the energy that you can bring to the run, an efficient technique.
3. Repeat this process every day for a week. Consider it a regular part of your overall training.  
4. Once you are in a mental training routine, identify some areas that you would like to improve. Maybe it is an improvement in your choice of race tactics; perhaps it is some aspect of emotional control.
5. Incorporate the desired change into your imagery and practice, regularly.
   
6. After two weeks of using external imagery, try to develop internal imagery techniques. In a ten minute session do five minutes of each technique. Increasing the amount of time spent practicing these skills can only help to reinforce the positive benefits.