As one of Team DB took on their first 100-miler of 2025 last weekend there was a lot of discussion about how you keep going during something like that.
Let’s dive into one of the most powerful tools in an endurance athlete’s mental toolkit: self-talk. What you say to yourself during those challenging moments can make the difference between pushing through and throwing in the towel.
Try this: Don’t think about pink elephants.
What happened? You immediately pictured a pink elephant, didn’t you? This isn’t just a quirky mind game – it demonstrates a fundamental truth about how our brains process information. When we encounter a negative command (“don’t”), our brains often struggle to process the negative aspect, instead focusing on the core image or concept.
Recent research in sports psychology has revealed that the structure of our self-talk significantly impacts our performance. When we use negative phrases, even with positive intentions, our brains focus on the very thing we’re trying to avoid:
“Don’t quit” becomes simply “quit” in our mental processing
“Don’t slow down” translates to “slow down”
“Don’t give up” emphasises “give up”
This cognitive mechanism can sabotage our best intentions, especially during the later stages of an endurance event when our mental defences are compromised by fatigue.
Studies have shown that focusing on the “how” of movement – what sports psychologists call process-oriented self-talk – can be remarkably effective.
While running might seem simple (just put one foot in front of the other, right?), we can break it down into specific, actionable focus points:
Arm position: Maintain 45-degree angles, drive upward, hands moving heart to hip
Upper body: Shoulders relaxed and down, head level, gaze forward
Footwork: Light, quick steps minimising ground contact time
Breathing: Rhythmic and controlled, matched to your cadence
Checkpoint-to-checkpoint thinking
Form maintenance during fatigue
Efficiency optimisation
Rhythm establishment
Instead of negative-based commands, transform your self-talk into positive, action-oriented statements:
“Don’t stop” → “Keep moving forward”
“Don’t slow down” → “Maintain this rhythm”
“Don’t quit” → “Stay strong”
“Don’t lose form” → “Run tall and smooth”
Pre-Run Preparation
Set specific process-focused mantras
Identify key form cues for different stages of your run
Prepare positive phrases for challenging moments
During the Run
Break the distance into manageable segments
Rotate through your form cues every few minutes
Use your prepared positive phrases when fatigue sets in
When Things Get Tough
Focus on immediate, achievable actions
Return to your breath and form cues
Use checkpoint-to-checkpoint thinking
The mind is a powerful ally in endurance sports, but it needs the right programming to work in your favor. By consciously shifting your self-talk from negative-based to positive, process-focused cues, you’re setting yourself up for stronger, more confident performances.