From couch to ultra marathon: using functional imagery training to enhance motivation

Abstract

Objectives This study evaluates ultra-marathon runners’ use of goal-setting, self-talk, and imagery as strategies to help them through the challenge of long-distance running. Methods In stage one, thirty-one self-professed non-runners were recruited and received motivational interviewing (MI) in a group setting, examining their motivation to get healthy. In stage two, five months later, participants were asked if they would consider running an ultra-marathon, and fifteen (M age=39.47, SD=5.84) agreed. At this point participants were randomly split into an MI or Functional Imagery Training (FIT) group. FIT teaches participants how to master goal centred imagery by controlling attention and elaboration. Groups received similar contact hours and completed four measures that assess grit, resilience, self-efficacy, and imagery ability at baseline and after the race. Results We found no significant differences between measures for finishers and non-finishers or between groups or over time. However, the likelihood of completing the ultra-marathon was five times as likely in the FIT group, than in MI (RR=5.25). Grit and resilience scores were strongly correlated. By receiving FIT, there was a significant association (p=0.04) to complete the ultra-marathon. Conclusions FIT is a relatively cost-effective method to increase exercise adherence through multi-sensory elaboration of goal setting and overcoming barriers or challenges.

Applied imagery for motivation: a person-centred model

“…Functional imagery training (FIT; Rhodes et al, 2018Rhodes et al, , 2020Rhodes et al, , 2021Solbrig et al, 2019) trains effective use of self-elicited, personal motivational imagery, building motivation and selfefficacy to successfully work towards and to achieve intermediate and long-term goals. Detailed interviewing techniques aim to evoke change by first examining values, beliefs and experiences verbally, and then by imagining the key outcomes of this process.…”

“…Knowing that intrusive thoughts when elaborated upon can result in a drop or improvement in motivation, the FIT approach offers the individual the tools to control their imagery and restructure thinking, providing a choice in cognitions. Athletes report spontaneous negative imagery which may affect their performance (Williams & Cumming, 2016), so having a technique that can improve motivation and goal commitment is vital, especially when undertaking challenging tasks that may create unwanted self-talk or imagery, like when attempting an ultra-marathon (Rhodes et al, 2021).…”

“…Using FIT, we see the higher-order goal as the individual's life purpose, such as inspiring their grandchildren, then explore the lowerorder goals which add meaning to the process. Acknowledging that when working on long-term purposeful goals, individuals may struggle to use imagery for an abstract target thought, booster sessions, generally 15 minutes long (Turner et al, 2020), provide imagery support which enhances goal motivation during challenging tasks and promotes mental skill mastery (Rhodes et al, 2021). Sustained behaviour change towards, for example, a healthy lifestyle is a process of self-discovery through a series of supported changes and engaging in tasks that have tangible outcomes.…”

“…These psychological skills and strategies add to the overall application and improvement of imagery. Therefore, by controlling imagery, participants report that they can realign their self-talk from negative to positive (Rhodes et al, 2021), and likewise, learning to focus on positive personal affirmations can add to the vividness of images. We have adapted our motivational methods from Rogers (1942Rogers ( , 1951Rogers ( , 1980 person-centred counselling, MI, and FIT, for interdisciplinary practitioners who support athletes, to use as a template for imagery deployment.…”

“…Whilst existing motor imagery and other approaches are effective, we propose a hybrid method that is immediately useful for performance, intended to maintain performance and motivational increments over time. The model has been developed over the last few years and preliminary evaluations of its use have been published recently in professional (Rhodes et al, 2018(Rhodes et al, , 2020 and recreational adult sport (Rhodes et al, 2021), and healthcare (Turner et al, 2020). We bring this data together in the concluding sections, to provide directions for future research with the aspiration for AIM to be used by any interdisciplinary practitioner who supports an athlete.…”