Train Your Mind Before Race Day

The Role of Imagery and Mental Rehearsal in Endurance Training

What Is Imagery in Sport Psychology?

Many athletes want to learn more about imagery. You might have also heard it referred to as visualization. So, what exactly is imagery? Imagery is a mental skill requiring an athlete to incorporate all of their senses in creating a vivid mental rehearsal. Imagery sessions can be led by the athlete or through a guided script. The preference is determined by the athlete based on their comfort and experience levels. What’s cool about imagery is that the process creates muscle memory patterns similar to those made during actual training and performance! A misconception is that it can TAKE the place of training, which is not true. You still need to devote time to your physical training as well as your psychological skills training.

How Imagery Helps Endurance Athletes

There are numerous benefits for endurance athletes in implementing imagery. One benefit is that imagery assists athletes in focusing on their strengths and not giving much attention to their weaknesses. Imagery can help regulate emotions, especially anxiety, that an athlete usually experiences by helping rewire their vision in seeing themselves performing strong and confident. Another benefit is that imagery can enhance motivation throughout training seasons.  

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Why Imagery Can Feel Difficult at First

I’ve noticed that many athletes understand the concept of imagery and the benefits but find the implementation challenging. For example, the first few times I tried imagery, I struggled…BIG TIME! I didn’t know if the images were strong and realistic, I got distracted by my thoughts, and I was worried I was wasting my time and energy on a skill that might not work for me. So the truth is, the first few times you try it, you might not connect instantly…and that is okay! Give yourself grace throughout this process, and do your best not to judge yourself!  

How to Practice Imagery in Endurance Training

Here are the essential elements to include when implementing imagery:

1. Your imagery sessions must be vivid and specific. Paint the picture of the setting and environment! Be as critical as possible. If you’ve never been to the location or race, look it up online to find pictures and videos so you can set the scene!
2. Make sure to include ALL of your senses. Consider what you will hear, what you will smell, what you will taste, what you will feel and what you will see.  
3. Focus on the positive and only the positive. There’s a time and place to reflect on setbacks, training errors, etc., but the imagery is not that time. Keeping the sessions positive will help build confidence!
4. Make sure the images you’re visualizing are occurring in real time! Try your best not to reflect on the past or over think the future. It would be best if you aimed to see the moment through your mind’s eye.

Building Imagery Into Your Training Routine

When you’re ready to get started with imagery, make sure you’re in a relaxed environment and that you are not rushed. Your overall goal should be to develop quality images instead of focusing on quantity. There is no specific amount of time that you need to be practicing. For example, you could be successful with a 5-minute imagery session, or you might benefit from a 15-minute session. Whatever works for you is perfect! Keep your practice consistent. Really dig into the vividness of your senses and make them a strong component of this exercise. Imagery is not an overnight fix. Give yourself enough time to implement it appropriately into your training program. Most importantly, have fun with the process! You get to be creative and control your thoughts as an athlete!

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