Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.
Step 1: Find a Quiet Space
Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.
Step 2: Close Your Eyes and Breathe
Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.
Step 3: Relax and Clear Your Mind
Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.
Step 4: Set Your Intention
Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.
Step 5: Picture the Details
Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.
Step 6: Focus on Key Moments
See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.
Step 7: Imagine Positive Emotions
Feel the positive emotions that come with running - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.
Step 8: Plan for Challenges
Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.
Step 9: Repeat Your Visualization
Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.
Step 10: End with a Positive Affirmation
Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will." This helps reinforce confidence and strengthens your mental focus.
Major milestone:
I completed my first marathon and managed to qualify for the Boston Marathon 2026. I ran the Chevron Houston Marathon on January 19, 2025 finishing 4th in my age group with a time of 3:10.
What is the secret to your success?
I think this app helped me achieve this goal. Earlier this summer, I registered to run an 18 mile trail race in Colorado. I didn’t follow a plan and basically just tried to get in as many miles as possible. I ended overtraining and injuring myself unable to compete in that race. So I decided this time I would follow a plan.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.
What is the most rewarding part of training?
The most rewarding part is the feeling of getting stronger and faster. Running feels easier when you are in better shape.
What advice would you give to other members of the Runcoach community?
Just follow the plan. Be consistent and don’t worry too much about what everyone else is doing. I found myself comparing my workouts to what everyone else was doing but in I decided to trust in the plan Runcoach assigned to me.
Anything else you would like to share?
In the beginning, I had no idea what time I was capable of. I had originally predicted 4 hours for a marathon. I had never run that far and had no clue. Based off a 5k and my data, the app predicted I’d run a 3:15 and I thought no way. I finished with a 3:10. I am still shocked and happy.
1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.
2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.
3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!
4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.
5-Don’t skimp on sleep! Rest is essential for your health.
6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.
7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.
8-Spend time outside getting fresh air on a daily basis.
9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.
10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!
Originally Written by; Neely Gracey 2020
Major milestone:
My milestone is ongoing. Keeping up with the schedule and staying as healthy as possible. 
What is the secret to your success?
I would say my secret to success is I don’t give up easy. There is also determination, positive attitude and support from my family, especially my husband.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.
What is the most rewarding part of training?
Most rewarding part of training is finishing a run, keeping blood pressure and weight under control.
What advice would you give to other members of the Runcoach community?
Keep trying! It usually takes me about 3 weeks to see progress. Of course, that is sticking to the schedule more often than not.
It is okay to take a day off once in a while, especially if you don’t feel well or need sleep.
There are also different kinds of workouts, like bike, swim, yoga, pilates, strength training.
Anything else you would like to share?
I really like the quote “You get more compliments for working out than sleeping in!"
What feedback would you offer the Runcoach experience?
I really like the flexibility on the website. The schedule tells me what activity is scheduled, but I can also change it. It also lets me know if I am on track with mileage and XT workouts.
What are you reading?
9 Perfect Strangers by Liane Moriarty
What are you listening to?
My favorite music genre is “chill trance” according to Spotify (it sounds intense…but I find it very relaxing!). I’ve always liked Rufus du Sol and Deadmau5.
What are your non-running goals for 2025?
This year I’d love to see my family a little more as well as expand my cooking skills - maybe take a cookery class! I love oil painting also so I’d love to do more of this, if time allows.
Ok, but what about running?
One of my main goals this year is the Gold Coast marathon. I’d love to run some track 10ks too!
The days get shorter, temperatures drop, snow falls and your schedule is busy = winter is here! Do you have doubts about fitness upkeep throughout the long winter? We’ve got you covered! Here are some tips to maximize your training opportunities: Updated by Cally Macumber
Major milestone:
I had an injury, then covid struck, I was honestly beginning to worry about making it to the start line of Marine Corps Marathon! With the help of Coach Rosie keeping me on track, I had a 50 min. 16 second MCM PR! 
What is the secret to your success?
Trust your coach and trust the training, being willing to adjust and pivot, and don't be afraid to eat! I had to fuel my body more and know it's ok to actually run less and allow my body to recover. I would be ok!
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest obstacle was getting out of my head and believing that I needed to trust my body, even at the age of 53 I can do hard things while having FUN!
What is the most rewarding part of training?
For me the TRAINING IS FUN. I like the different assignments but also being willing to pivot and adjust. The communication between Coach Rosie and myself was always working together well.
What advice would you give to other members of the Runcoach community?
Have fun and enjoy the experience. It won't be perfect but if you're willing to pivot and adjust, trust your coach, everything will work out for your race!
Anything else you would like to share?
I've been with the program for years now. There's a reason. It works. Why change sometimes that works?
For the first time ever on U.S. soil, the World Athletics Road Running Championships is coming to San Diego from September 26-28, 2025. Don’t miss the chance to run with the best in the world!
As part of the Runcoach community, you’ll receive a 20% discount when you register using Promo Code: Runcoach.
Race Schedule:
With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend!
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San Diego is beautiful in September - secure your spot today and join this historic event!
Major milestone:
Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also, very first race over 10k that I did not walk a single step!
What is the secret to your success? 
Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!
What is the biggest obstacle to reaching your goals and how do you get over it?
I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!
What is the most rewarding part of training?
Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!
What advice would you give to other members of the Runcoach community?
Listen to your coach! They know what they are doing, and are amazing!
Anything else you would like to share?
I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.
What feedback would you offer on the Runcoach experience?
This is the best training program/coach I have ever had! Could not be more happy!
