Self-Talk: The Impact of Positive Language on Running Performance

Introduction

“I can’t run anymore,” “My legs are so sore, I’m in bad shape today,” “I really can’t keep going”—how many times have you said these things to yourself during a run? These seemingly harmless inner monologues are quietly affecting every step you take. Self-talk is one of the most widely studied psychological techniques in sports psychology, and a growing body of evidence shows that what you say in your head directly affects the speed of your feet.

The Scientific Basis of Self-Talk

Self-talk is divided into two main types:

Positive Self-Talk: Encouraging, motivating statements, such as “I can do this,” “Keep this pace,” “Hold on a little longer.”

Negative Self-Talk: Critical, doubtful statements, such as “I’m in bad shape today,” “I haven’t trained enough,” “Maybe I’m not cut out for marathons.”

British researcher Antonis Hatzigeorgiadis has demonstrated across multiple studies that positive self-talk can:

• Improve endurance performance (one specific study showed an approximately 18% improvement in all-out cycling test results)
• Reduce the subjective perception of exertion (RPE) during exercise
• Maintain technical movement efficiency during high-intensity segments
• Strengthen mental resilience when facing pain and discomfort

The Four Functions of Self-Talk

Different running situations require different types of self-talk. Knowing when to use which type is a core skill of advanced mental training.

The Remarkable Effect of First-Person vs. Second-Person

Psychological research has revealed an interesting finding: under stressful conditions, using the second person (addressing yourself by name or using “you”) improves performance and emotional stability more than the first person (using “I”).

For example:

• First person: “I’m about to give out, I can’t hold on.”
• Second person: “A-Ming, you’ve run harder stretches than this before. You’ve got this.”

This technique is called “self-distancing.” By creating a slight psychological distance, it allows the runner to act more like a coach supporting themselves, rather than a victim trapped in self-doubt. Taiwanese runners can practice calling their own name at critical moments—the results are noticeably effective.

How to Build a Personalized Self-Talk System

Step One: Awareness Inventory
Over the next three training sessions, deliberately observe your inner monologue while running. After each session, write down the 5 most memorable self-talk statements and categorize them as positive or negative.

Step Two: Transform Negative Statements
For each negative self-talk statement, design a corresponding positive replacement:

• “I’m so tired, I can’t run anymore” → “My body is working hard; this feeling means I’m improving”
• “I’m in bad shape today” → “Today is a great opportunity for adversity adaptation training”

Step Three: Build a Keyword Bank
Choose 3 to 5 keywords that carry strong personal meaning (they can be names of people, places, or feeling words) to serve as mental anchors during fatigue. These words should be short, powerful, and easy to remember.

Step Four: Practice Deliberately in Training
During the last three kilometers of every long run, deliberately activate your self-talk system. Don’t wait until race day to use it for the first time—make it a reflexive action as ingrained as muscle memory.

Practical Tips

• After each training session, record one “good phrase used today” in your training log to gradually build your personal phrase bank
• Avoid judgmental language (“I’m terrible,” “I’m avoiding things”), and use descriptive language instead (“This segment was too fast, let’s adjust back”)
• When fatigued, prioritize rhythmic keywords, such as “ea—sy—run” every three steps, to help restore your running rhythm
• Swap “race mantras” with fellow runners—words they give you can sometimes carry more power than the ones you come up with yourself

Conclusion

When running, everyone is their own most important coach, and also their own toughest opponent. Self-talk training requires no special equipment or expensive courses—only the willingness to observe yourself and the determination to change your inner language. Starting today, say better things to yourself, and your legs will run better too.

Related Reading

• Self-Talk Techniques for Road Running: The Impact of Positive Internal Language on Performance
• Self-Talk Techniques: Designing and Practicing Positive Internal Language in Running
• Athletes’ Self-Talk Skills: Methods for Rebuilding Internal Language During Painful Moments in Competition
• The Power of Self-Talk: Transforming Negative Voices into Marathon Motivation