There are plenty of moments throughout the day when we talk to ourselves, whether we're trying to solve a problem at work, doing the grocery shopping, or thinking over a decision we've made or want to make. Self-talk is a form of thinking we develop unconsciously or automatically, but it reflects how we interpret our circumstances and how we react to them. And when it comes to our running, this inner dialogue, or self-talk, is no exception.
If you train and run regularly, you're probably aware that you “talk” to yourself (inside your head) while you run. Phrases or expressions like “I feel light today”, “come on, keep going a little longer”, “control your breathing”, “I can't go on”, or “this running thing isn't for me” are some examples of messages that tend to pop up during runs, and they make up what sports psychology calls “athletic self-talk”. Becoming aware of the kind of messages we tell ourselves and when we repeat them is the first step toward using self-talk as a strategy that works in your favor in every area of life, and especially on the road to your running goals.
Positive inner dialogue has 6 simple features* that you can easily put into practice while you run: use short phrases and keep them specific, speak in the first person and in the present tense, build positive phrases, repeat the phrases with intention and attention, talk to yourself kindly, and repeat the phrases frequently.
However, changing your own inner dialogue, especially when it's on autopilot, isn't a simple task. First of all, as we pointed out, it requires becoming aware of your current dialogue. Second, it takes a deliberate effort to reframe our self-talk (adapting it to the guidelines we've just listed). And finally, it requires systematic practice. It's important to understand that if training to improve our runs, pace or distance takes effort, consistency, dedication and perseverance, training to improve the psychological side takes exactly the same before we see results. What's more, once we learn to use well-tuned self-talk for running, it can also come in really handy in other everyday situations.
These are messages aimed at boosting self-confidence, building a positive attitude, encouraging effort and self-worth. Some examples would be messages like: “come on, I can do this”, “you've got this”, “don't give up”. Scientific literature supports the idea that motivational self-talk is more effective for activities that require effort and endurance, because it generates positive emotions. That's why we put it into practice in our running workouts: it helps boost your performance while you run, fires up your motivation to push through pain during a race, and strengthens your persistence to fight the fatigue of the kilometers in long-distance or trail running.
These are messages aimed at improving technique or tactics: instructions such as “push off hard at the start”, “pump your arms more”, “lift your knees” or “control your breathing”. Instructional self-talk helps with tasks that call for precision and execution, so it will help you improve your running technique.
These are messages of criticism and self-reproach that work against achieving our goals. Some examples: “I'm so clumsy”, “I can't do it”, “I'll never run that fast”, “this isn't for me”. Without a doubt, these words will make you feel anxious, blocked, distrustful and unsure and, as a result, your performance will suffer.
* Mikes (1987)