Running can make you feel on top of the world, but it can also bring out your doubts and struggles.
I know that feeling all too well—when my mind tells me I’m too slow or that I just can’t do it anymore.
I’ve had those days too—when my legs felt like concrete and all I could hear was that voice saying, “You’re not strong enough for this.”
The Bromo 50K ultra race was the game changer for me (I talked about it here).
By the second loop, I seriously thought, “I’m done.” My body just gave up on me, like it wasn’t even mine anymore.
The doubt crept in, pulling me down like a weight I couldn’t shake off. But you know what?
Those dark moments, when I felt like quitting, ended up pushing me forward. I kept moving, even though I didn’t have a clue what I was doing.
Let’s talk more about negative self talk and how you can tackle it without getting insane.
Understanding Negative Self-Talk
We’ve all been there—those moments when your mind floods you with doubts: “I’m too slow,” “I’ll never finish,” or “I’m not good enough.”
At first, those thoughts seem like small whispers, but trust me, they can wreck your run.
Negative self-talk isn’t just in your head—it affects your whole body, too.
It tightens you up, makes every step feel like a struggle, and suddenly, a simple jog feels impossible.
You can’t find your rhythm; instead, you’re fighting your own mind. No one enjoys running when both your mind and body are against you.
It used to stop me dead in my tracks, but now I catch myself before those thoughts take control.
They’re just walls, temporary ones, and I’ve realized I can break through them.
Why Negative Self-Talk Happens
So, why does this happen? Why do we let these negative thoughts sabotage our runs? It’s human nature, I guess. We’re wired for survival, and avoiding failure is built into us. Negative self-talk is just your brain trying to protect you from the pain—your mind’s way of saying, “Quit now, it’s easier.”
That negative voice always shows up when I’m drained or scared I might hurt myself. It’s like it starts saying, “I’m too tired for this” or “What if I hurt myself?” But over time, I’ve learned to differentiate between legitimate concerns and the lies my mind tries to feed me.
Of course, this is something easier said than done, but with practice – and a lot of patience – I believe it’s possible.
The Power of Positive Self-Talk
Here’s the good part: you can turn that around.
You’ve got the power to shut down those doubts and replace them with something that drives you forward. Positive self-talk can totally flip the switch when your mind tries to hold you back.
But here’s the key: you’ve got to catch those negative thoughts as soon as they pop up. Once they show up, you’ve got to kick them out with something that lifts you.
When I start thinking, “I’m too slow” or “I can’t do this,” I remind myself of all the hard stuff I’ve already pushed through. “I’ve been through tougher stuff. I can do this too.” It doesn’t always work right away, but I keep trying.
My experience over the last 10 years as a runner has taught me that self-doubt can hold you back, but self-criticism can help you grow.
Like when I catch myself thinking, “I need to slow down,” that’s actually useful. But when that voice says, “I can’t do this,” I don’t let it stick.
Mindful Running: How to Stay in the Moment
Mindfulness for me isn’t about sitting still—it’s about focusing on each step as I run.
It’s about staying focused on what’s right in front of me, instead of thinking about how far I still have to go. During tough runs, I’ve caught myself spiraling, thinking about how much farther I have to go or how tired I am.
And when that happens, I bring myself back to the present: my breath, my stride.
Focusing on something small—like the sound of my feet or my breathing—helps drown out the doubts. It works. I can feel the difference immediately. And breaking the run into smaller goals makes everything feel a lot more manageable.
Instead of thinking, “I’ve got 10 miles left,” I focus on the next mile marker, or even the next tree ahead. Small victories, one step at a time.
Managing the Inner Critic: Strategies for Every Runner
That inner critic can be relentless, but it doesn’t have to control your run. Here’s how I handle it:
- Name the Critic. I’ve got a name for mine—‘Lazy Davey.’ Sounds silly, but it helps me laugh it off and take control.
- Break the Run into Smaller Pieces. If the distance feels overwhelming, I break it down. Focus on the next mile, or even the next tree. It doesn’t have to be all at once.
- Visualize the Finish Line. When I’m feeling defeated, I picture crossing that finish line or finishing the next mile strong. That mental image keeps me going.
- Fuel and Hydrate. Sometimes, the inner critic is just a sign that I’m low on energy or dehydrated. When the negative thoughts hit, I check if I’ve eaten and drunk enough. Taking care of your body helps you manage your mind.
Research and Studies: The Science Behind Self-Talk and Mental Resilience
Negative self-talk is more than just a mental hurdle—it impacts your performance. Studies show that how we talk to ourselves has a real effect on our physical performance. One study found that athletes who practiced positive self-talk performed better and felt the effort was less intense.
Dr. Rachel Hallett’s research on mindfulness supports what I’ve experienced—athletes who stay focused on the present, paying attention to their breath and movements, are better able to reduce anxiety and negative thoughts. It’s not just about pushing through the discomfort, it’s about shifting your focus and taking control of your mind.
Dr. Gabrielle Wulf’s research further shows that focusing on things like your stride or breathing can reduce fatigue and improve performance. When you’re stuck in your head thinking about how far you have to go, the pain feels worse. But when you focus on small details, it becomes more manageable.
Final Thoughts: Harnessing Mental Resilience for Success
Negative self-talk doesn’t have to hold you back. With mindfulness, positive self-talk, and a shift in perspective, you can break through the mental barriers that come with running.
It’s not about silencing every doubt or forcing positivity when it feels impossible. It’s about recognizing those thoughts for what they are—temporary and manageable.
What sets the strongest runners apart is their ability to quiet the mental chatter and stay focused on the present moment. So, the next time doubt creeps in, remember—it’s just a thought, not the truth.
Keep moving, one step at a time.