Make every run perfect

Every athlete in every sport makes mistakes - even the most elite. After all, we are fallible, imperfect creatures trying to do some really hard stuff consistently alongside a partner with their own agenda. Mistakes are going to happen.

I've talked about the ache of wishing for a "do-over" - a chance to correct our error and leave the ring victorious. Sometimes, those "simple" mistakes haunt us the most - because we know what we would do differently. And while I'm not one to wallow in the past, I do have a technique to help you move past that mistake: Revision.

Revision works pretty much as you'd expect. You take a moment that needs fixing and fix it with visualization. In other words, you take that run with the mistake and revise the memory to make your run perfect.

As I type, I can hear your protests (haha). Why bother? It's already happened, so what good is spending time on it? I thought I wasn't supposed to care about my past runs?! Let me try to convince you.

When we visualize, typically in the future, research says we are creating new memories (yes, even though we are thinking about the future). With the help of visualization, these new memories tell our brains that we've already done [the run] successfully, thereby improving our confidence and (hopefully) reducing our nerves.

Research has shown that our brains don't know the difference between these visualizations and our memories, and studies have even shown that the neurons that control muscle movement fire during visualization. Long story short, visualization is a powerful tool that can convince our brain that we are so capable that we've already done it successfully.

When we use the same tool for revising a run, we transform the negative memory into a positive one. We take that desire to have a do-over and put it to work, creating a mistake-free run for our memory bank. In this way, we create an experience we can tap into going forward. Not only do we fully learn from the error, we get clear on what we should have done - feedback at its best.

There are other benefits as well. For example, when we fix our mistake, we can see the run more accurately - as a whole - instead of hyper-fixating only on the negative. With this renewed perspective, we can celebrate other aspects of the run or particular process goals achieved. In a weird way, it's a more honest assessment. If you've ever been a member of the "Just One Thing" club, imagine how transformative this could be to your mindset and confidence.

Give revision a try the next time you long for a do-over or are stuck replaying your mistake. Just promise me you will give this practice as much effort as you do when visualizing the future.