Visualization Is My Secret to Running a Successful Marathon
Your mind is a muscle, too. Train it like you do those quads of steel.
Lynk
Credit: Graphic: Bob Al-Greene / Photo: Hlib Shabashnyi (Shutterstock)
This is the second season of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs, and hill repeats leading up to race day on Sunday, Nov. 24. I’ll go over proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long run logic, and just generally reflect on what it takes to cross a marathon finish line.
More than 50,000 runners will be lining up for the 2024 TCS New York City Marathon this weekend. When I crossed that finish line for the first time last year, it was like a dream coming true—and that's more than just a figure of speech. After months of day dreaming and intentionally visualizing what that moment would feel like, running those 26.2 miles felt as familiar as a recurring dream.
When runners prepare for a marathon, we meticulously plan our physical training: logging miles, perfecting nutrition, and gradually building endurance. But there's a powerful, often overlooked component that can dramatically transform your race day performance: mental visualization.
Tips to visualize your race
Visualization isn't just some wishy-washy conceptual thing—it's a scientifically-backed training technique. By mentally rehearsing your race, you're essentially performing a dress rehearsal in your mind, preparing both your brain and body for the challenge ahead.
To truly be intentional about this, close your eyes and construct a precise mental image of your race day. You can even use guided meditation apps. Include every sensory detail: The morning's crisp temperature, the sounds of other runners warming up, the anticipation buzzing through the starting area.
Break the race into segments
It helps to be as specific as possible here. From my past races, I like to visualize specific stages in these chunks:
Early miles (miles 1-10)
Picture yourself maintaining a steady, comfortable pace
See yourself breathing rhythmically
Visualize running with controlled, efficient form
Middle miles (miles 11-20)
Imagine navigating potential challenging terrains
See yourself staying mentally strong during more demanding segments
Visualize positive self-talk during potential tough moments
Final miles (miles 21-26.2)
Picture yourself drawing on inner reserves of strength
Imagine pushing through potential fatigue
Visualize a strong, powerful finish with perfect running form
Anticipate and overcome challenges
Mental preparation isn't just about perfect scenarios. Explicitly visualize potential obstacles and your successful navigation of them:
Muscle fatigue
Unexpected weather conditions
Moments of self-doubt
Physical discomfort
For each potential challenge, create a clear mental image of yourself confidently pushing through it.
The finish line
This is by far the most motivating thing to visualize. If you don't intentionally imagine any of the above, at least picture this scene:
The final stretch approaching
Your increased heart rate
The crowd's energy
Your powerful, determined stride
The exhilarating moment of crossing the finish line
Feel the emotions: Pride, joy, and an unreal sense of accomplishment.
Final thoughts
Visualization is a powerful tool that transforms marathon training from a purely physical endeavor to a mind-body experience. By dedicating time to mental rehearsal, you're not just preparing to run a marathon—you're programming yourself for success. Your mind is a muscle, too. Train it like you do those quads of steel.
If you're running this weekend, make sure to avoid these race day mistakes. And if you're a spectator, here's a mile-by-mile breakdown for supporting your marathon runner.
Meredith Dietz
Senior Finance Writer
Meredith Dietz is Lifehacker’s Senior Finance Writer. She earned her bachelor’s degree in English and Communications from Northeastern University, where she graduated as valedictorian of her college. She grew up waitressing in her family restaurant in Wilmington, DE and worked at Hasbro Games, where she wrote rules for new games. Previously, she worked in the non-profit space as a Leadership Resident with the Harpswell Foundation in Phnom Penh, Cambodia; later, she was a travel coordinator for a study abroad program that traced the rise of fascist propaganda across Western Europe.
Since then, Meredith has been driven to make personal finance accessible and address taboos of talking openly about money, including debt, investing, and saving for retirement. Outside of finance writing, Meredith is a marathon runner and stand-up comedian who has been a regular contributor to The Onion and Reductress. Meredith lives in Brooklyn, NY.
