Sometimes, success really is about how you see things.
A new study takes that idea literally, revealing that a simple visual trick can help runners pick up the pace without high-tech gadgets or extra training.
“The findings offer a low-cost and simple way to improve running performance — merely by adjusting how we direct our attention,” Dr. Shana Cole, an associate professor of psychology at Rutgers University and one of the study’s authors, said in a statement.
Eyes on the prize
The research draws on six studies, including surveys of both elite and casual runners to gauge their strategies.
They found that expert athletes and faster runners rely on what researchers call “attentional narrowing” far more often than newbies or the slower crowd.
That means focusing your visual attention on a single target ahead — like the finish line — instead of soaking in the surroundings, thereby minimizing distractions from your environment.
“Sharpening your attentional focus is a mental strategy and not just a reaction to battle fatigue,” said Dr. Emily Balcetis, associate professor of psychology at New York University and lead author of the study.
To back up the survey results, researchers put runners to the test, instructing them to either widen or narrow their visual focus while running 400 meters or a mile.
In two of the trials, runners kept their attention tight the whole way. In the third, they zeroed in more at the finish than at the start.
One experiment even tracked heart rates before and during the runs to see just how hard the athletes were working.
Across all three tests, runners who locked in their focus — especially near the end — ran faster than those who let their eyes wander.
Their heart rates stayed elevated for longer too, which suggests they were able to maintain greater physical effort compared to those who looked around.
“The studies show that narrowing attention isn’t just correlated with performance — it actively enhances it,” said Dr. Corey Guenther, a professor of psychological science at Creighton University and one of the study’s authors.
Walk like you mean it
Not a runner? Don’t worry — this trick works for strutting, too.
In a previous study, Balcetis found that walkers who fixed their gaze on a specific target, like a building a few blocks ahead, moved faster and perceived the distance as shorter compared to those who glanced around while strolling.
That shift in perception could make getting off the couch feel a little less daunting, especially for people who are overweight. Other research from Balcetis’ lab suggests they tend to see distances as farther compared to those of average build, particularly when motivation to exercise is low.
“It’s not ‘tunnel vision’ — it’s a tool that helps you push through tough moments,” Balcetis said. “Just changing where and how you look during a hard task can improve your effort and outcomes.”
A boost Americans need
Studies show only about half of US adults are meeting the CDC’s weekly recommendation of 150 minutes of moderate aerobic activity, and even fewer hit the strength-training goals.
That’s a bigger problem than you might think. Physical inactivity is a major contributor to the country’s obesity epidemic, which affects 2 in 5 adults as well as 1 in 5 children and adolescents.
Lack of movement has also been linked to higher rates of chronic illnesses, including heart disease, type 2 diabetes and some cancers.
Making walking and running feel more approachable could be just the nudge Americans need to get moving, researchers suggested.
“Attentional narrowing might help people exercise more effectively because it makes physical activity look easier,” Balcetis said back in 2014.
