Visualization for Running:
How Mental Scripts Can Help (or Hurt) You
(**Part 1 of a 5-part series on thoughts, tips, and tricks for running a 5K race (but applicable to most any workout)).
One of my majors in college was psychology. I love the brain.
Even in exercise, psychology is key! The next time you go for a run or do a workout, I want you to pay attention to your thoughts. Are they negative? Full of criticism and doubt? Or are you thinking positive thoughts and imagining great success?
Mental Scripts
I used to HATE running. I wrote an entire post about it on my blog, so if you’re interested in my history with running, you can read all about it here.
But suffice to say – I was not a fan of running.
The one thing that helped me learn to love it involved focusing my mind. The body can handle pretty much anything. It’s almost always your mind that stops you.
Instead of repeating things like, “You’re so slow.” or “You’ll never be able to run that far,” I had to replace them with positive comments.
“Just put one foot in front of the other.”
“You’re building endurance, not speed today. It doesn’t matter how fast you’re going.”
And even sing-songy little cheers like, “I’m fit. I’m strong. I can run all day long.”
Even when it doesn’t feel like it at all, I just keep repeating that and somehow it helps.
Visualization
Beyond what you’re saying in your head, think about what you’re picturing in your mind as well. Perhaps you need to see your “why.” Are you doing this for a particular reason? To be healthy for your family?
Imagining the real race day with spectators all around helps me as well. I’d often run a race during the town festival where I used to teach. Anytime I heard a little 5th grade student yell, “Go Mrs. Miles!”, you can believe I’d get a surge of energy.
Another time, I distinctly remember hearing my aunt exclaim, “There she is!” as I made the last turn before the finish line.
Replaying those events in my mind and “seeing” those scenarios while I’m just out on my regular practice runs helps keep me motivated and moving!
My SECRET TIP for Becoming a Runner
Well, maybe it’s not THAT secret, but it was definitely something I didn’t know until I was studying to become a personal trainer.
Physiologically, your body needs 2-5 minutes to find a steady state once you start to exercise. (It really does make sense, when you think about it… As you begin to exercise, your cardiac output increases in order to deliver more blood to your active muscles. In order to meet this instantaneous need for more oxygen, your heart rate, stroke volume, breathing rate, etc. all increase dramatically. But it takes 2-5 minutes for your body to level out and find your aerobic zone (where your oxygen demands are met without gasping).
How many of you have ever started out on a jog and decided before 5 minutes was up that you just couldn’t do it? Or you just didn’t like it. Or you just aren’t a runner.
It happens to me every time. Those first 5 minutes are ALWAYS the hardest!
And now that I know there’s a SCIENTIFIC reason why… I can push through and know I’ll “find the zone” soon.
So….
Erase those negative statements, start seeing the success right in front of you, and know that the first 5 minutes are physically hard for (almost) everyone!
Live Well – Love Life!
What do you think when you run or exercise? What voices do you hear in your head?
Everyday Faith + Fitness 