5 Steps to Visualising your Running Goals

You deserve the chance to realise your running goals.

You can improve your chances of success by using a visualisation technique. Visualisation is the intentional creation of a mental image.


Step 1: Find a quiet spot where you will not be interrupted.

Step 2: Write down your running goal in one sentence.

[My current running goal is to run the Chelmsford Marathon in less than 3 hours.]

Step 3: Close your eyes.

Step 4: Consider what it would look like if you were watching a video of yourself pursuing your running goal.

[I imagine myself sprinting the last 100m of the upcoming Chelmsford Marathon, with the clock between 2 hours, 58 minutes and 2 hours, 59 minutes.]

Step 5: Take time to imagine every detail of the scene, such as the environment and your appearance.

[I imagine myself in my racing clothes with spectators lining my path to the finish line.]


Use your past experiences and knowledge to guide youI spend between 1 and 5 minutes most days using this visualisation technique.

Experiment with this technique to discover its effect on you.

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