Blog article

How visualisation and goal setting can help you prepare for HBF Run for a Reason

By HBF

3 min

8 February 2026

You’ve got your training plan in motion, your diet (and carb loading opportunities) dialled but have you thought about your mental preparation leading up to HBF Run for a Reason? Goal setting and visualisation are a power couple when it comes to maximising motivation and developing habits you can carry through well beyond the finish line.

HBF Physio may be (mostly) about muscles but goal setting is also a big part of how they help runners get race ready. Before we dive into some HBF Physio-approved tips, let’s begin with an excerpt from Atomic Habits, a bestselling book by James Clear well worth a read if you’re looking for achievable strategies on building good habits (and breaking bad ones).

Make good habits obvious, attractive, easy, and satisfying.”

Goal setting that sticks

SMART Goals for runners:

Specific, Measurable, Achievable, Relevant, Time-bound.

Break down big goals: Your long-term goal in this case may be “Finish the Brooks Half Marathon in under two hours” from here you would break it down into short-term goals.
Short-term goals can look like: “run three times a week”, “increase long-run by 1 km every 2 weeks”, “include 1 interval session per week”, “stretch and strength once per week” etc.
Then, track your progress: This is where apps and/or journals can reinforce accountability and help turn your goal into a journey (and when you start hitting those goals, it’s a feeling worth running toward!)

HBF Physio pro tip:
Write your goals down and be specific, this may improve your commitment to the end goal and make that finish line all the more memorable.

How to complement your goals with a regular visualisation practice

Visualisation may help manage common race-day stressors including nerves, an unfamiliar course, large crowds, and weather. All of which can affect performance for recreational runners.

It can take some practise, but we believe in you!

First, set aside quiet times (e.g. before bed, after a run, or just after waking) to do a short mental rehearsal. Visualise in as much detail as possible: what you see (the start line, a hyped up crowd, the Swan River in glistening glory, a giant quokka mascot coming at you for a high five), what you hear (footsteps, your breath, cheering), how your body feels (breathing rhythm, foot strike, form), and lastly how you feel emotionally (energised, calm, strong, nervous).

HBF Physio pro tip:
Include more than just the “ideal run.” Also imagine handling difficulties: breathing heavy, hills, fatigue, maybe wind or heat — and mentally rehearse maintaining form or pushing through the discomfort.

Using visualisation to “practice the race” before the race

You can check out your distance course map prior to race day, which will help you visualise the course. It’s a great idea to mentally rehearse crossing the finish line, feeling strong, and even celebrating.

A heads up from Monique on the HBF Run for a Reason running courses
Monique has run the HBF Run for a Reason since day dot, and even did the CommBank 4km during her pregnancy, so her notes below come with a ‘pro’ stamp!

Specsavers 12km

The course kicks off with a downhill run along St Georges Terrace, so expect a short, quick cadence and be sure to watch your step as it's a busy start. Take it easy and be sure to pop yourself in the wave that most suited your predicted time. There is a steady little incline as you past the Perth Convention Centre on Mounts Bay Road, but then it’s downhill towards the Tunnel.
Hit the Northbridge tunnel – this is fun but it does get hot! Stop at the water station before heading in to hydrate, pace yourself and then enjoy the tunes and another cup of water as you head out the other end.
Expect a slow steady incline on the Graham Farmer Freeway and take in the views of Optus Stadium. You’ll also have some scenic views along the river here – nice and flat.
Next is up to the Causeway, over the river – you’re nearly at the finish line; there’s lots of music and entertainment to distract you here – time to dig deep, find a smile and head towards that finish line!
To finish, there’s a few steps to take you on the track, watch your step, it turns to gravel here – can be a little slippery, then hit that blue carpet to the finish line.

Brooks Half Marathon

Same notes as above plus some extras below:
Nice long flat section along Mounts Bay Road and Hacket Drive to settle into the course – give a cheer to those on the return and enjoy the music typically out on course here.
By the time you’ve gone out and back past the Old Swan Brewery – you’re 10km down!
It can get a little tight on the paths, but then you hit a little incline as you run past Perth Convention Centre and head onto the Mitchell Freeway to join the Specsavers 12km course.

Track progress and adjust goals as needed

Once your goals are in place, you can use them in tandem with your visualisations and alongside actual training sessions; don’t forget to monitor your performance, and when you meet a short-term goal, reward yourself (celebrate those small wins!)

Keeping overly rigid goals can be counterproductive and it’s important to be flexible: if something isn’t working and you’re finding you’re not hitting your training goals it may be time to adjust.

Goals = What you want.
Habits = How you get there.

So, with that in mind, let’s quickly touch on habit stacking and why it works. This is something HBF Physio Scott finds lots of runners like to chat about, and benefit from.

Habit stacking for runners

Habit stacking is a technique where you link a new habit to an existing one, making it easier to adopt because it’s anchored to something you already do consistently. Instead of starting from scratch, you “stack” the new behaviour onto a current routine. This approach leverages the power of established habits to create momentum and reduces the chance you’ll chuck it all in and try again next year.

Ideas for runners:

After brushing your teeth → put on running shoes.
After morning coffee → do a 5-minute dynamic stretch.

Why It Works:

Uses Established Cues¹
Your brain already recognises the trigger for an existing habit (e.g., making coffee in the morning). By attaching a new habit to that cue (e.g., doing 10 squats while the coffee brews), you reduce the need for extra willpower or decision-making.
Reduces Cognitive Load²Starting a new habit from scratch requires mental energy. Habit stacking piggybacks on routines that are already automatic, so the new behaviour feels less disruptive and more natural.
Creates a Chain Reaction³Stacking habits builds momentum. Completing one habit acts as a psychological “success marker,” which increases dopamine and motivation to perform the next habit.

Habits and goals are deeply connected because habits are the mechanism that turns goals into reality.

You’ve done the work and now it’s time to migrate to that City of Perth Start Line! Here’s Scott’s top three tips for race day.

Plan and pack the night before - lay out everything you need for the following morning the night before and know how you're getting to the start, so you don't forget anything or create unnecessary stress getting to the race.
Know your comfortable run pace - it's very easy to get over excited and go too hard at the start which can ruin your race.
Enjoy it - trust you've done the work and take any challenges on the day in your stride!

While physical training builds endurance, strength and technique, it’s mental preparation that trains your brain. And fun fact, the brain activates many of the same neural pathways during visualisation as it does during physical movement.

What this means is you can “practice” elements of the race (pace, form, rhythm, breathing, transitions) without the physical fatigue and (best of all) you can do this training horizontal in bed. Your counting sheep days are behind you, time to count those cheers!

Need a place to start? Pick one habit to stack, one visualisation exercise, and one goal today. *crowd cheering* You can do it!

Mother and daughter running along the beach together while laughing

Run to the HBF Physio Training Hub

HBF Run for a Reason is back Sunday 24 May – and the HBF Physio Training Hub is your go-to space for running resources, motivational training plans, and hot topics. We can’t wait to see you at the start line, stretched and ready to smash it.

Visit the Hub

This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

Sources:

¹Springer Nature Link – Research Article - Studying human habit formation through motor sequence learning

²APAPsychNet – Abstract - A critical review of habit learning and the basal ganglia.

³Harvard University – How cues and rewards shape behaviour and dopamine signals