The Self-Talk Technique of Road Running: How Positive Internal Language Affects Performance

Introduction

Imagine two runners at the 35-kilometer mark, with identical physical condition. Runner A’s mind keeps repeating: “I can’t hold on, this pace is too fast, I might as well give up.” Runner B tells himself: “Almost there, my legs are strong, keep the rhythm.” Research results show that Runner B finishes on average 2–5 minutes faster than Runner A—simply because of the different things they say to themselves.

Self-talk is one of the most widely studied mental skills in sports psychology. In the training of elite runners in Taiwan, more and more coaches are incorporating self-talk techniques into their training plans, placing equal emphasis on mental and physical training. This article will take you through the scientific foundation and practical applications of this technique.

Types and Effects of Self-Talk

Three Main Types of Self-Talk

Negative self-talk (such as “I can’t do this” or “Too slow, how embarrassing”) has been consistently shown by research to:

• Prematurely trigger the brain’s “protective giving-up mechanism”
• Increase the perceived intensity of pain
• Reduce the willingness to sustain effort

Scientific Research Support

A landmark 2014 study from Bangor University in the UK found that cyclists who received two weeks of self-talk training extended their time to exhaustion by 18%, while their perceived exertion (RPE) significantly decreased. This study has been widely cited in subsequent running research, and multiple endurance-sports psychology studies in Taiwan have reached similar conclusions.

Another study on marathon runners showed that those using instructional self-talk (such as “light steps” or “relax your arms”) had significantly lower oxygen consumption at the same pace compared to the control group, confirming the impact of self-talk on running economy.

Building Your Personal Self-Talk System

Step 1: Identify Your Habitual Negative Self-Talk

After training, write down the “5 thoughts that appear most often” while you run. You might discover:

• “I’m not in good shape today” (labeling)
• “Everyone else is faster than me” (social comparison)
• “Still so long to go” (time anxiety)
• “Why are my legs so heavy” (physical magnification)
• “I’m just not cut out for marathons” (ability denial)

Identifying these habitual thought patterns is the first step toward change.

Step 2: Design Your “Personal Mantra Library”

Prepare corresponding self-talk statements for each negative situation:

Step 3: Practice in Actual Training

Self-talk requires deliberate practice—it’s not something you activate only on race day:

• In the latter half of long-distance training, deliberately use the statements you’ve designed
• Write the statements on the cover of your training log and read them aloud before each session
• Record your own voice saying the statements; hearing your own voice helps reinforce belief

Advanced Technique: Third-Person Self-Talk

Recent research has found that using third-person self-reference in self-talk (such as “Wei-han, you’ve got this” instead of “I’ve got this”) is more effective under stressful conditions. Psychologists believe that third-person dialogue creates a “bystander perspective,” allowing people to evaluate situations more rationally and reduce emotional breakdowns.

Taiwanese runners can try this: on the most difficult sections, call yourself by your own name and feel that peculiar sense of power.

Practical Recommendations

• Make a personal mantra card: Write your 3–5 most useful statements on a small card, review it before training, and stick it on the back of your hand during races (many ultramarathon runners do this)
• Pay attention to the assertiveness of your statements: “I am strong” is more effective than “I am not weak”—positive affirmations carry more power than negated statements
• Sync with your breathing rhythm: Align the syllables of your statements with your stride, such as “easy (inhale)—forward (exhale),” making the dialogue part of your body’s rhythm
• Avoid empty motivational phrases: “Keep going” works for some people, but for many it’s too vague—specific statements tailored to the current situation often carry more power
• Record effective statements after races: Immediately after finishing, write down “which statement helped you most today” to build a personalized self-talk database

Conclusion

Language shapes reality, and this principle holds true in running as well. Every word you say to yourself is quietly setting the boundaries of your body. By consciously designing and practicing a positive self-talk system, you’re not just changing the voice in your head—you’re rewriting the ceiling of your running ability. The next time you head out for a run, remember to bring your mantra—it’s your lightest piece of gear, yet perhaps your most powerful weapon.

Related Reading

• Self-Talk: The Impact of Positive Language on Running Performance
• Athletes’ Self-Talk Techniques: Methods for Rebuilding Internal Language During Painful Moments in Competition
• Self-Talk Techniques: Designing and Practicing Positive Internal Language in Running
• Self-Talk in Sports: How Positive Language Changes Performance