Beat Any Challenge Using Positive Thinking 

Ever found yourself muttering under your breath during a particularly grueling hill climb or during the last stretch of a long trail run? I swear, you’re not losing it. In fact, you’re likely tapping into a powerful mental tool you didn’t know you had. Let’s unpack how the seemingly silly habit of talking to myself and positive thinking not only keeps me sane during those tough runs but actually makes me perform better as a runner, according to science. It works for all types of runs too, fast runs, long runs, hot runs, etc.

1. Why I Talk Myself Through the Tough Spots 

It started a long time ago, back in my early teens, but I kept inside my head then. That was when I thought only the weirdos and crazies talked to themselves. So I did it quietly, in my mind.  

It started with simple positive thinking, like encouraging myself, “Come on, you got this.” This isn’t just a quirky habit; it’s actually grounded in cognitive psychology. But before we get to the fun of science, let me tell you why I do it. 

I’ve found that the more I spent thinking or saying out loud positive thoughts about myself, I tended to exceed my thoughts and goals. It really was that simple. The times I had doubt creep in, were also some of my worst performances.  

I wasn’t ecstatic about my performance at my first backyard ultra marathon in December. And, other than a light training load the weeks leading into the race, I felt some negative thoughts during that race I couldn’t fully snap out of. It ended up being my shortest ultra-marathon to date. Yet, my first ultra-marathon was a huge leap to 52.5 miles. That run was really hard, but I said out loud and in my head thousands of times through that race how strong I was, and I finished, in the words of my wife “Better looking than she’s seen me finish any other race”. I was dead, but I was in a positive state of mind! AND I DID IT! 

2. The science 

Studies actually suggest that positive thinking and self-talk can help reduce perceived effort and increase endurance. By actively controlling my narrative during runs, I transform the challenge into something more manageable. It’s almost like telling my body, “Hey, we’ve got this under control.” It even helps to calm the nerves before races, so start early! 

Another thing that helps: smiling. Take this article in the “Psychology of Sport and Exercise” journal. It tried to examine the effects of smiling, frowning and relaxing while running. 24 trained runners had to do six-minute runs on a treadmill at, basically, an easy run pace. When smiling, they used less perceived effort and energy to go the same pace, translating to improved running economy of 2.2 percent over control and 2.8 percent over frowning. 

Every run is a testament to the power of positive thinking. Whether it’s pushing for a personal best or just pushing past the urge to stop, keeping an upbeat internal dialogue helps me stay resilient. Research from sports psychology indicates that athletes who engage in positive self-talk are more likely to perform better and recover quicker from setbacks. For me, it’s about maintaining this mindset consistently, which has transformed every run, no matter the goal. 

3. Prepping with Positivity 

Before I even lace up my shoes, I set the tone with a positive thought: “It’s just an easy run. No competition, just fun.” This mental framing is crucial. It’s actually a technique endorsed by psychologists to reduce anxiety and enhance performance by focusing on process over outcome. By diminishing the stakes, I free myself to enjoy the run and perform at my best without the crippling pressure. 

Recently, I did this in my Long Island Half Marathon. I was not properly trained for the race, but had some training in the legs. I figured, I would work hard just to break 2, but set a goal of 1:55. I told everyone how this was just a fun race to get some miles in my legs, so not too much speed for me. Then I finished in 1:47. I eclipsed my goal time, and even my reach goal of 1:50 which I decided to go for at mile 5. It is a testament of positive thoughts at work. 

4. A Real-World Test

During my 50-mile race (which turned out to be 52.2miles), after a painful ankle twist at mile 2, instead of spiraling into despair, I bolstered my resolve out loud. “Don’t let this get to you. You got this. Run your race. You’ll be fine.” This wasn’t just pep talk; it was pivotal. That day, my self-talk didn’t just help me manage pain; it helped me exceed my expectations. It’s a phenomenon known in sports science as ‘cognitive reappraisal’—altering the emotional impact of a situation by changing its meaning.

In an article published in November 2017, it tells us how cognitive reappraisal can lead to decreases in negative emotions and increases in positive, both in the short term. It helps you regulate the up or down shift of your emotions. In a race, you only need some short term emotional changes. In this case, my ankle hurt, but my spirit soared, powered by my words. 

Conclusion

The roads and trails are my therapist, and my positive self-dialogue, my therapy. Talking to myself might raise eyebrows among the uninitiated out there, but for those of us in the know, it’s a stride toward mental mastery and running excellence. So next time you hit a tough patch on your run, remember: a little positive self-talk might just be the nudge you need to keep going. After all, if you can change your thoughts, you can change your run.