Maximize Your Running Potential, Training and Times - with Mental Training
By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of
NeuroFrequency Programming™
A groundbreaking method that integrates multiple advanced & proven techniques - including hypnotic suggestion, NLP, visualization, and brainwave frequencies - to unlock deeper potential, dissolve limiting patterns, and rewire the mind’s natural automation for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →
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Are you a distance runner who trains well, but performs badly at track meets, marathons, or cross country races?
No problem. Running is a totally unique sport where the mind plays a particularly enormous role in your performance.
Runners instinctively understand that the mind is a secret weapon they possess over their competitors.
This is because, compared to other sports (where there is loads of equipment and other performance aids), it's basically just you, out there - your body and your thoughts, nothing else.
This means runners are often highly evolved in their general awareness - and are acutely aware of the mental side of their sport, compared to many other sports.
This is because it requires powerful mental resources - and the simple act of training regularly instills a high level of self-awareness about their own bodies, within most runners.
Why Are Training Times Faster?
When race times are slower than practice times, athletes quickly seem to understand the mental aspect is equally responsible, as the physical side of their performance - and this level of realization is at its highest in this sport.
A powerful body + a trained mind = Success
After many years we began to notice consistent patterns with most runners, and the challenges and issues they deal with.
Rhythm, breathing, remaining focused, injury niggles, worrying about competitors... most competitive runners seem to basically be concerned about all the same things.
Of course, the mind controls all these aspects, in one place - this is why the mental aspects are such a great way to bring everything together in your performance.
Mind mastery is no different to mastering physical skills - you have to work out at the inner gym.
Developing unbreakable belief, focus under pressure, the ability to pre-program performance in advance... the rewards are endless.
And today, I'll show you some powerful techniques which you can do from home. I will outline both traditional methods, as well as the latest fast-track techniques used by elite competitors, for accessing peak performance and overcoming barriers.
Here is a good cross section of the areas it strengthens for performance...
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Advantages / Uses:
* Belief and confidence under race pressure
* Overcome intimidation from other competitors
* Overcoming Nerves - before and during a race
* Energy and Endurance
* Overcoming Pain during the race
* Handling competitor's attempts to pass, or catching those out in front
* Staying consistently strong with good pace and stride throughout the run (and also on hills for cross country runners)
* Concentration during performance, in both practice and races
* Daily motivation to train
* Coming home hard at the finish of a race with a burst of acceleration
* Accessing your 'Zone' - the peak performance state
Mental training delivers results in all these areas fairly quickly, because the subconscious Your subconscious is the powerhouse of peak performance, controlling all bodily movement, storing your training experience and muscle memory, and guiding your body with effortless efficiency and precision. controls them all.
Almost without exception, those who train both their mind and their body seem to consistently Get Instant Accessstrong> over those who only train physically.
Mental toughness increases the power, smoothness and fluidity of performance.
This allows you to flow over the ground more instinctively, focus deeply, access your greatest stamina and acceleration, tap into your perfect stride and rhythm - and anticipate potential setbacks.
In general, it brings everything together so you can worry less.
For instance, having the belief in your fitness and endurance, feeling calm and in control, and remaining fully aware of your own form, energy levels, performance and general position in the race.
Having the awareness of pacing yourself, responding to your competitor’s moves, maintaining a strong steady pace and rhythm throughout uphill and downhill runs, achieving your goal times, maintaining your technique, and coming home hard with acceleration at the finish.
These are all mentally tough competitors. So what does mental training entail? At the very least, rehearsing your performance throughout your mind in the weeks leading up to your event, imagining your peak performance on the day.
To build further upon this, it would involve an efficient and regular relaxation exercise, to reduce stress and teach your mind and body how to remain in a calm relaxed state, no matter what is going on.
Once you become accomplished at visualizing (and I provide a wide range of different types of imagery you can work through, further below), this adds a whole new dimension to your performances.
There are also sports psychologists, mental trainers, hypnosis recordings (such as those below, on this page), and mental techniques such as meditation, which prepare your mind before performance, and coach your mind into shape in the leadup to your event.
The Zone
Another powerful benefit of mind training lies in accessing 'the Zone The Zone is the peak performance state where your body runs directly from the subconscious. Movements flow naturally, distractions fade, and effort feels effortless as you perform at your absolute best. ,' a recognized mental state allowing you to achieve your absolute peak performance with effortless flow.
In this state, your conscious mind steps aside, and your subconscious takes over, guiding your movements with instinctive precision. Runners often describe this feeling as if they are gliding - where every stride feels light, natural, and unstoppable.
'The Zone' is where time seems to slow down, distractions fade away, and your focus narrows completely on the rhythm of your breath, stride, and the path ahead.
It's a mental sweet spot that merges power, confidence, and clarity into a single unstoppable force.
Through consistent mental training techniques - such as visualization, relaxation, and pre-race mental rehearsals - you can program your mind to access this state more easily, even under high pressure.
This is where champions are made, not just through physical strength, but through a mental edge that elevates every step you take.
Champions Do Things Differently...
“Mental toughness separates the ordinary from the extraordinary.” – Abebe Bikila
“A focused mind can transcend the boundaries of physical ability.” – Haile Gebrselassie
“The mind is a reservoir of untapped potential waiting to be unleashed.” – Dennis Kiprutto Kimetto
“Often I visualize a quicker, almost ghost runner ahead of me... the cadence of that runner, which is actually me in the future, is quicker, and I follow.” – Gabe Jennings
“When the body is tired, it is the strength of the mind that propels us forward.” – Keninsa Bekele
“Mind is everything: muscle – pieces of rubber. All that I am, I am because of my mind.” – Paavo Nurmi
Implementing & Mastering These Techniques at Home
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For generations, athletes have relied on powerful techniques like visualization to gain a competitive edge. Now, with advancements in modern technology, these techniques have become even more sophisticated
I will outline some examples for you shortly, which you can practice at home (as effective do-it-yourself programs are what most people are asking for).
I have outlined the various options below to cater to different levels, so you can choose the best path you'd like to explore..
Training Options - For Different Standards, Levels & Skill Sets
Depending upon your level of experience and expertise, there are two distinct approaches to mental preparation - as below:
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Option 1: Mental Exercise Practice
Building Foundations – for New & Entry-Level Competitors
If you’re just beginning your journey - or have time to practice regularly - this approach helps you build a solid mental foundation through proven traditional techniques.
These methods offer gradual but powerful shifts in mindset, clarity, and confidence.
Focus Areas:
1. Creating Powerful New Beliefs
2. Visualization & Mental Rehearsal
3. Developing a Positive Mindset
For those who want faster results with less repetition, see the advanced option below.
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Option 2: Accelerated Techniques
Fast-Track Performance – For Intermediate & Advanced Competitors
Advanced competitors seek faster improvements with proven methods requiring less manual effort. This approach blends mental strategies with cutting-edge audio technology – delivered directly to your device.
Achieve results in 4–6 weeks that might otherwise take up to 12 months with traditional training.
If time is limited or you're ready to skip the manual work, explore the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.95.
These audios integrate everything below directly into your subconscious, so no manual repetition is needed.
And for the ultimate in personalized training...
Consider NeuroFrequency Programming - a system of customized theta-level Theta brainwaves (4–8Hz): Unlocks heightened creativity, mental clarity, and subconscious alignment - ideal for accelerated learning, focus, and peak performance. mental training recordings, personalized to your exact needs, training, schedule, mindset, and competition challenges - to deal with confidence, focus, resilience, and overcoming nerves or lack of belief, and up to 3 months of monitoring results.
Of course, if time is not an issue, you can always begin by doing the exercises manually - and if you are not satisfied, you can always progress to the next level - combining these and other techniques simultaneously, to accelerate results (see below).
And so for those committed to dedicating time to regular practice and reinforcement, I have provided a selection of options and info below you can work through, and explore further.
(if you have further questions - simply drop me an email)
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1. Embedding Positive Core Beliefs
This exercise, called a contemplation, embeds powerful new core beliefs within your subconscious, as these enormously influence performance.
Your beliefs - weak or strong - ultimately determine your results - and how far your potential can develop. They are the dominating force - more powerful than motivation, talent, ability, fitness, power, etc.
These are your 5 Core Beliefs list to instill, below. Focus on each point in the list for 30 seconds daily, thinking of positive thoughts related to the topic and reasons why it's true for you.
Do this until the reasons are true for you.
1. I have done the work. I have the ability, determination and endurance.
2. My training discipline will always take care of me when it counts most.
3. I am a resilient and unstoppable machine. I can push through anything and overcome all challenges.
4. I remain focused, powerful and in the present moment.
5. I enjoy the journey, as much as the destination.
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2. Visualization Exercises
Needless to say, the initial and primary visualization should be of yourself competing at your absolute peak of your performance - with as much, or as little, detail as you wish - while imagining experiencing great confidence and inner power while you are performing.
Do this each day, while in a relaxed state (directly before or after sleep are excellent times), and ensuring you use all your senses - ie. ensure the images are vivid, realistic, present-tense, positive, and without any external distractions.
While the results wont be as quick as using the audio recordings, slowly but surely this will bring about improvements, so be patient. As you progress in your development, consider integrating the following aspects to enhance your mind's capacity to visualize flawless performance.
As there are literally hundreds of different ways you can use imagery for various different purposes, I have included some options you can experiment with later on.
But for now, keep to the basics, and make sure you practice regularly.
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Mental Imagery Examples.....
- Visualize your breath - Picturing your breath as a steady rhythm can help regulate your breathing and improve your endurance.
- Reaching the finish line - Visualizing yourself crossing the finish line can motivate you to push through fatigue and reach your goal.
- Passing other runners - passing other runners can improve your mental strength and help you stay focused during races.
- Finishing a challenging workout - finishing a challenging workout can motivate you to complete tough runs and improve your mental toughness.
- Overcoming obstacles during a race - overcoming obstacles during a race can improve your mental toughness and help you push through challenges.
3. Affirmations for Performance
You can also manually recite a mantra over and over again silently in your mind, which is a manual auditory method which can be targeted towards specific uses - plus work great to drown out nagging negative thoughts during performance.
Note: Ensure you use a great deal more repetition to create the necessary reinforcement, seeing these will be recited at the conscious, rather than subconscious, level. A manual way to get around this can be reciting mantras in the shower, which relaxes the mind and body.
Some examples below.. ensure the statements are positive, present-tense, and with no hidden or reverse negatives.
"I am strong and resilient." - build mental toughness and reinforces the idea that you can overcome any challenges you face during your runs.
"My body is capable of achieving great things." - boost your confidence in your physical abilities and encourages you to push yourself to new heights.
"I am getting stronger and faster with every run." - reinforce the idea that consistent training leads to improvement over time.
The Neuroscience of Rewiring Your Brain for Peak Performance
This information now equips you with the tools to kickstart your own (manual) training - programming your mind's software to power your body's performance. It takes practice, so do not delay.
* Or - if you prefer the fast-track option for more advanced training, go with the accelerated approach.
Mind Training for Running
by Craig Townsend (Dip. Clin. Hyp)
Hypnosis / Visualization Program
for Accelerated ResultsMP3 Download
$29.95* Intro
* Mind Training / Visualization Track
Includes Bonus:
* Sleep Subliminal (value $30)
* Email Support / Professional Advice
* All standards / agesLifetime Access
1 Year Unconditional WarrantyPayPal / Stripe
⚡ Make Your Training Personal 🔥
Customized Hypnosis Recordings✨ Featuring the Multi-Track Transformation System™ ✨
(includes 5 bonus tracks - valued at $450)
[Learn More]
Accelerated Mental Training / Hypnosis Audios
by Craig Townsend
Mental Trainer / Clinical HypnotherapistTake it to the Next Level
"I've never felt better during the races and the rest of my training runs. Besides the usual aches and pains from running I felt incredible throughout the marathons. I stayed focused and mostly I had an upbeat and positive attitude the whole entire race. I know this was due to your program."
Discover the Key to Unlimited Improvement.
Listen....
* Audio - 'The Power of Visualization & Belief'
- Craig Townsend explains how these transform performance.Click the 'Play' symbol to start the audio.
* Audio - 'Pre-Performance Motivator'
- Get motivated before performance
with this 5 minute belief reinforcement.Click the 'Play' symbol to start the audio.
