240. Can We Visualise Our Way To Improved Running Performance?

Today we dive into one of the most underused but powerful tools in performance; visualisation. Can we visualise our way to better performance? Today we unpack the affect of mental rehearsal on sporting performance.

Lydia explores the science behind visualisation, breaking down how the brain processes mental imagery and why rehearsing performance in your mind can translate to real-world improvements. Drawing on research and practical sport psychology frameworks, this episode explains how visualisation can influence pacing, fatigue tolerance, skill development, and overall race execution.

We also unpack the PETTLEP model, a structured and evidence-based approach to mental imagery, and walk through a practical step-by-step example of how runners and endurance athletes can implement visualisation into their training.

We cover:

• What visualisation actually is and how it influences performance
• The neuroscience behind mental rehearsal and motor learning
• Research showing improvements in pacing, fatigue management, and skill acquisition
• The psychological benefits including confidence, focus, and emotional regulation
• The PETTLEP model and how to structure effective visualisation sessions
• A practical imagery protocol runners can start using immediately

If you’ve ever felt like you’re physically prepared but struggle with execution, race nerves, or confidence, this episode will give you practical strategies to strengthen the mental side of performance. Whether you’re chasing a PB, preparing for your first race, or simply wanting to train smarter, visualisation is a tool worth exploring.

TIMESTAMPS:
00:00 Introduction to Visualisation for Performance
02:52 Understanding Visualisation and Its Impact
05:49 Research Insights on Visualisation Techniques
08:15 Types of Visualisation and Their Applications
09:44 Performance Outcomes from Visualisation Practices
12:43 Psychological Benefits of Visualisation
15:12 Practical Implementation of Visualisation Techniques
17:20 The PETTLEP Model Explained
19:57 Key Principles for Effective Visualisation
23:00 Creating a Visualisation Protocol
25:31 Conclusion and Final Thoughts on Visualisation

Mentioned References:

• https://members.believeperform.com/imagery-in-sport-elite-athlete-examples-and-the-pettlep-model/
• https://discobolulunefs.ro/media/September2020.4.pdf

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TSSP x