Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali.  In this episode, Coach Claire walks you through her exact visualization strategy, step-by-step.  This way, if you’ve never done it before, you have the perfect guide; and if you already employ visualization techniques, maybe you can pickup a tidbit or two you can implement.  Visualization turned my running career around and also allowed me to relax and enjoy the days leading up to big races - we hope it can do the same for you! Guided Race Visualization for Runners Most runners quickly learn that running is just as much mental as it is physical. You can train your body, but if you neglect to train your mind, you will never reach your full potential. There are many mental techniques to train your mind for better running and racing. Some are best practiced outside of the run and some you’ll want to use during the run, right when things start to feel tough. I recommend that you practice them just as faithfully as you practice your running for best results. Today, I’d like to go over a mental technique that is a staple for elite and recreational runners called visualization. Alison Felix, Michael Jordan, Deena Kastor, and Mohammad Ali have all relied on visualization before big performances and you can use it too. In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach. The way visualization works is to imagine every detail of the race so that your brain feels like you’ve already experienced it. And even though visualization implies that you are only thinking of the visual, you want to imagine all the senses you will experience on race day for the most complete effects. Now, I could just explain all the things you should do and include in your visualization, but I’d like to take this a step further. I want to make this bonus Run to the Top episode even more valuable to you, so I’ve created this guided race visualization just for runners. Before we begin this guided race visualization, I want to remind you one more time, this is not meant to be done while you are running.   You can certainly practice visualizing all the race details that you want while you are running easy, but this guided visualization is meant to be done while you are relaxing. Let’s begin. Lie down in a quiet place. Uncross your legs and your arms and rest comfortably. Close your eyes. Take a deep breath in, counting to 5. Hold for 5 seconds then exhale for 5 seconds.  Deep breath in, hold, exhale. We will repeat these deep breaths for a few more minutes until you are totally relaxed. (2.5 minutes) As you breathe, imagine all your muscles getting very heavy as if your body were being slowly filled with warm water. Continue to breathe deeply. Starting at the top of your head, mentally scan your body for any tension. When you find an area that feels tight or tense, take a moment to contract the muscle for a few seconds and then completely release. Continue to breathe deeply, while your entire body becomes heavier and more relaxed. Now that you are completely relaxed, it’s time to visualize your race day.   Breathe normally for a few breaths. Imagine waking up race morning. Where are you? What time does it say on the clock? Imagine taking a nice stretch of your arms with a smile on your face. Today is the day you have been training for and you are excited and ready to go. Imagine getting up, going to the bathroom, and brushing your teeth.  You are getting ready for the day in the running gear that you have carefully laid out the night before. Imagine everything you will wear, from your shoes to your shirt to the race bib pinned on your chest. What will you do next? Picture what you will have for breakfast, what it tastes like, what it smells like. This is something you’ve had many times before and yo