Menu

The Power of Positive Self-Talk: Rewiring Your Mental Game for Endurance Success

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.

The Pink Elephant Effect

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.

The Science Behind Self-Talk

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.

The Power of Process-Focused Self-Talk

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:

Physical Cues for Stronger Running

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

Strategic Focus Points

Checkpoint-to-checkpoint thinking

Form maintenance during fatigue

Efficiency optimisation

Rhythm establishment

Reframing Your Mental Dialogue

Instead of negative-based commands, transform your self-talk into positive, action-oriented statements:

Traditional Phrases Improved Alternatives

“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”

Practical Application for Your Next Long Run

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

Remember

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.

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.