Can Virtual Reality Mental Training Help Recreational Runners Race Smarter?

We’re glad to announce that our paper has just been published! 🎉 In this post, we share the key ideas and early findings from our newly published study exploring how virtual reality (VR) mental training—grounded in cognitive-behavioral (CB) techniques—may support long-distance recreational runners in adopting race strategies and strengthening motivation within a coaching context.

What happens when cognitive-behavioral (CB) techniques like imagery and self-talk meet virtual reality (VR) in a coaching context? An exploratory study of recreational long-distance runners provides intriguing early signals.

Why this study matters

VR has been used in sports settings to support skill learning and performance, but it’s still relatively uncommon to see VR paired directly with cognitive-behavioral mental training—especially practical tools like imagery and self-talk that many coaches and athletes already use. This study examined whether a VR-based mental training program could influence how recreational runners prepare for and execute a race.

The research question

Does CB-based VR mental training affect race preparation and race-day strategy (e.g., pacing and drafting) among recreational long-distance runners?

How the study was run

The researchers used a single-subject A–B–A design with six recreational runners. Each runner completed:

  • Race 1 (Baseline / A): No mental training intervention
  • VR mental training period (B): A series of VR sessions alongside normal physical training
  • Race 2 (Post / A): A second race after the VR training block

What the VR training looked like

Participants used a VR headset and an app that:

  • Provided strategy guidance (including pacing and drafting)
  • Targeted motivation with CB-based imagery and self-talk
  • Kept the experience fully virtual—no physical movement while navigating
  • Included background audio with participant-generated self-talk statements

What data we collected

  • VR session logs (captured via log files)
  • Emotional responses using the Emotional Stress Reaction Questionnaire (ESRQ)
  • Race outcomes via smartwatch metrics
  • Runner self-assessments (Likert ratings + open-ended reflections)

Key findings:

  • 1) More strategy use on race day
    After the CB-based VR training, most participants reported using pacing and drafting strategies more often in their second race compared to their first.
  • 2) Self-talk increased
    Participants reported an increase in self-talk frequency, aligning with the training emphasis on using their own statements as motivational cues.
  • 3) Motivation ratings improved
    Post-race questionnaires indicated higher motivation ratings following the VR training period.
  • 4) Some signs of steadier pacing
    Smartwatch data suggested moderately improved pacing consistency for some individuals compared to baseline—though effects varied runner to runner.

What this could mean for coaches and runners

Even as an exploratory study with a small sample, the results point to a practical possibility: VR mental training grounded in CB techniques may help runners “carry” strategy and self-talk into real races. In a coaching context, that’s valuable—because knowledge of pacing and drafting is one thing, but applying it under pressure is another.

Where research goes next

The authors suggest these outcomes can serve as preliminary reference points for future research on integrating VR tools into coaching—especially as complementary support alongside physical training.

Takeaway

CB-based VR mental training may help recreational runners adopt race strategies (like pacing and drafting) and use self-talk more consistently—potentially improving motivation and pacing consistency for some individuals. It’s early evidence, but promising for coaches exploring structured, technology-supported mental training.

How to cite the paper

Cardenas Hernandez FP, Schneider J, Nagler T, Parada-Cabaleiro E, Schiffner D, Dengel A and Drachsler H (2025). Miles with mind: an exploratory study of cognitive-behavioral-based VR training for strategy and motivation in long-distance running. Front. Sports Act. Living 7:1722120. doi: 10.3389/fspor.2025.1722120.