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Research points to the importance of training your mind for the best race-day results.

If you’ve seen another runner with their eyes shut, focusing intently before a race, they may very well be practicing visualization.

The practice of visualization is essentially imagining how a certain event, like a race, is going to unfold in as much detail as possible. It involves mentally planning out how you’ll feel when you start running, how you’ll react to obstacles along the way, and how you’ll push through the temptation to give up so you make it across the line.

“The ability to persevere and summon the grit within is a vital skill for runners,” says sports psychiatrist Ulrich Vieux, D.O., director of child and adolescent psychiatry education and training at Hackensack University Medical Center in Hackensack, New Jersey. “Visualization is the ability to have a pre-performance rehearsal in which a player pictures the events unfolding in their imagination.” 

This, in turn, can be a strong complement to physical training that gives runners an edge. Here’s what you need to know about visualization techniques, including the benefits and how to get started.

4 Ways Visualization Techniques Can Improve Your Running

In a small 2021 study published in the Journal of Imagery Research in Sport and Physical Activity, non-runners who followed a functional imagery training routine—meaning they visualized how it would feel to achieve their goal—were five times more likely to complete an ultramarathon than those who spoke to a counselor about their motivation and didn’t visualize their success. 

While this study had a small population size, it builds upon other research illustrating the link between mental techniques, including visualization, and high-performing athletes. For example, a study published in Frontiers in Psychology, competitive athletes with a minimum of five years of training in the sport showed higher scores on mental imagery skills than non-athletes. Meanwhile, a research article in Frontiers in Public Health points to evidence that cognitive (mental) processes coincide with motor (physical) processes—and that the two have a dynamic, bidirectional influence on each other. 

When it comes to visualization, you don’t need to limit yourself to just one goal, either: In a 2016 study of 65 tennis players, published in the journal Basic and Applied Social Psychology, those who used an imagery exercise to pursue two achievement goals performed better than those who used it to pursue just one goal. 

Here are four more benefits of visualization for runners, according to experts in the field of sports psychology and psychiatry. 

1. It Builds Your Confidence

When you’ve seen yourself take on a race and move through obstacles that come your way, even if it’s through visualization, that feeling of accomplishment will translate into your physical training and racing. 

“Visualization can help runners to build confidence by imagining yourself running well with good, smooth form and a positive attitude,” says Shira Oretzky, Ph.D., a clinical and sport psychologist in Del Mar, California, and a sport psychology independent contractor for University of San Diego Athletics. 

Whether your goal is improving speed, running a longer distance, or achieving a new personal record, seeing yourself do so ahead of time in your mind helps you believe that it’s possible.

“With visualization, the runner has ‘run the course,’ so to speak, several times in their mind, reducing the likelihood of anxiety and helping them stay confident,” says Vieux. “Mental preparation that complements the physical preparation when training for an event or in pursuit of improving ability will help achieve the zenith of your potential.” 

2. It Helps You Mentally Prepare for Obstacles

Visualization isn’t just about seeing yourself win. It’s about watching yourself confidently navigate anything the race may throw your way and shaping a game plan for getting through it. For example, if you might face harsh weather during your marathon, you can visualize yourself running in a pack when facing headwinds or dealing with rain, and pushing through with speed and strength.

“The runner imagines the undesirable situation, then ‘sees’ themselves overcoming it,” says Vieux. “When such moments arise, they’re not surprised or thrown off because they’re mentally prepared for it and are better able to maintain focus.”

That said, in practicing visualization, it’s important not to hyperfocus on negative imagery. Thinking too much about potential mistakes or less desirable outcomes can cause worry and tension in your body (and decrease your confidence).

“If you notice yourself doing this as a runner, it’s important not to judge yourself for it, but to instead use it as an opportunity to mentally prepare for how you would want to recover from setbacks,” says Oretzky. “It can be an opportunity to visualize yourself practicing resilience.” 

3. It Keeps You Calm Under Pressure

When you incorporate visualization into your training or racing routine, you may find it helps you find calm before you start running. 

“It can really help runners manage nerves under pressure, give them a place to focus the mind, and provide a way of getting centered beforehand,” says Oretzky. 

You can practice visualization in the morning to set a positive tone for the day, before you start a training session or race, or even in the evening as a way to relax, unwind, and prepare for the next day’s event. 

“It can begin to integrate into the body as well,” says Oretzky. “Visualization can help runners to feel more at ease, to have a relaxed, smooth form, and to decrease tension in the body.”

4. It Can Help You Train (Even When You Physically Can’t)

If an injury is keeping you on the couch, visualization allows you to continue preparing for the race. 

“It gives you the ability to continue training mentally when training physically may not be possible because of injury or another impediment,” says Vieux.

Although it may not feel like you’re truly “training,” keep in mind that this mental component is what differentiates the best athletes from the rest. 

“As a sports psychiatrist who has worked with professional athletes, one of the most memorable remarks I have heard came from a mentor, who said that the key difference between a baseball player stuck in the minor leagues and a major league baseball player was how they prepared mentally,” adds Vieux. “Many of our most admired athletes have remarkable mental strength and an ability to overcome obstacles.”

How to Incorporate Visualization Techniques Into Your Training and Racing

Start with the basics when you begin your visualization practice (say, imagine yourself running a course), then gradually add more details to your imagery. 

“See and hear the spectators cheering each step of the way, imagine yourself keeping a certain pace and form, and see yourself reaching the final stretch,” says Vieux. “Add details like different types of weather, including heat and humidity or rain, and see yourself forging ahead while staying focused on your performance.” 

To practice this, get comfortable in a quiet place (you can also listen to relaxing or pump-up music, if you’d like)—and hone in more on the process of your training or race, rather than just the outcome (which can add unneeded pressure). 

The frequency and duration of your visualization will be individualized, just like physical training, but you can begin by practicing daily for five to 10 minutes. You can start at any point during your training, but keep in mind that consistent practice will increase the effectiveness. 

“Visualization is a skill that can be practiced and honed just like anything else,” says Oretzky. “Just as runners train their bodies for a race, they can train their minds for success as well.”

Here are three specific visualization techniques Oretzky recommends to get started. 

1. Imagine the Race in Detail

Visualize the race course of your next competition and see yourself running through it. Studying the course map beforehand and looking at photos or videos of the area can be helpful for this. 

This technique can help you feel more comfortable with the route, strategizing how you’ll approach different components of the race, like hills, and preparing mentally for how you’ll manage challenges that may come up, like when you start to feel fatigued toward the end. 

2. Replay a Best Performance

Recall or replay your PR in as much detail as possible. This will involve engaging your senses: What did you see? What sounds did you hear? What did your body feel like? How did it feel to cross the finish line? 

Imagine playing a highlight reel to get pumped up and excited about your performance. This visualization technique can help you feel energized for the next challenge you take on. 

3. Practice a Centering Visualization

This technique incorporates deep breathing to decrease tension in the body and helps to anchor the mind. As you slowly inhale and exhale, imagine yourself running with a relaxed posture, smooth strides, and controlled breathing. 

Next, integrate performance cue statements to center your mind, such as “stay strong,” “trust your preparation,” or “you’ve got this.” 

If you have a disappointing training session or race after visualizing, continue with both your mental and physical training, adds Vieux. Tell yourself: “This is not how I wanted it to turn out, but I have experienced similar situations in the past and have excelled.” 

With practice and patience, you’ll find your visualization muscles strengthening. 

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.

The true spirit of marathon running was beautifully displayed at the 2026 Mainova Frankfurt Marathon, where the celebration extended far beyond the elite athletes who crossed the finish line first. In a heartwarming tradition, the race's men's and women's champions waited inside the historic Festhalle Frankfurt to welcome the final finisher, reminding the world that every marathon journey deserves recognition.

As the final runner entered the magnificent venue, the atmosphere transformed into an unforgettable celebration. Confetti filled the air as music, dazzling lights and a red-carpet welcome created a moment usually associated with the sport's biggest stars. Standing alongside the champions, the last finisher received a hero's reception, demonstrating that the achievement of completing a marathon deserves to be celebrated regardless of finishing position.

Ethiopia's Jirata Lelisa Dinki, who won the men's race in an impressive 2:05:26, and compatriot Zeineba Yimer Worku, the women's champion in 2:19:45, were among those celebrating the final runner's remarkable achievement.

Their presence sent a powerful message about the values that make marathon running special. While elite athletes push the limits of human performance in pursuit of victory and fast times, thousands of other runners take on the same 42.195-kilometre challenge for deeply personal reasons. For some, the goal is to achieve a personal best; for others, it is to overcome adversity, fulfil a lifelong ambition or simply reach the finish line.

The final finisher's journey may have taken longer than that of the champions, but the determination required to keep moving forward deserves equal admiration. Every kilometre represents effort, sacrifice and perseverance, and crossing the finish line marks the successful completion of a challenge that demands both physical endurance and mental strength.

Frankfurt's special welcome captured an essential truth about distance running: a marathon is not only a race against the clock but also a personal battle against exhaustion, doubt and the temptation to give up. By waiting for the final runner, the champions helped ensure that the day's celebrations included someone whose achievement might otherwise have gone unnoticed.

In a sport often defined by world records, course records and podium finishes, this touching tradition offers a refreshing reminder that the value of a marathon cannot be measured by time alone. The fastest runners may make headlines for their performances, but every finisher has a story worth telling.

At the Mainova Frankfurt Marathon, the champions had already conquered their own challenges. Yet their decision to welcome the last runner created another memorable moment, showing that greatness in sport is measured not only by what athletes accomplish but also by the respect they show others.

Because when the final runner receives the same warmth, applause and celebration as the champions, the message is unmistakable: every runner matters, every finish line represents an achievement, and nobody should be left behind when it is time to celebrate.