Here's a systematic look at different versions of runner self-talk:
Positive self-talk:
- Activation ("Stick with it")
- Self-confidence ("I feel good")
- Instruction ("Take small steps")
- Controlling fear and excitement ("Calm down")
- A resource trigger (Key word for ____")
Negative self-talk:
- Negatively worded instructions ("Don't hike up your shoulders")
- Worry ("I can't make it")
- Detachment ("I don't feel like it anymore")
- Physical fatigue ("My feet hurt")
Neutral self-talk:
- Irrelevant thoughts ("Later, I'm going to meet Kevin")
A client I've been working with for about 2 years had a 12 hour ultra coming up and he wanted to PR his distance.
We covered our bases the best we could, going over strategies that have worked for him in the past, going over positive self-talk and a mantra, and for when moving forward gets tough.
It was going to be a hot day, so we talked about cooling and preventing chaffing. We acknowledged that the heat was outside of his control, but that he wasn't going to let it worry him.
I taught him an EFT tapping meditation for anxiety that he could practice while in the sauna during training.
He made it fit his needs for the race.
His pacer was anxious about the heat, however, my client said that he felt at peace and still made the best of the day.
He didn't make it as far as he wanted, but he tried everything. I'm happy for him and what he learned.
I know he'll be back and try again because that's who he is.
It's okay to set an ambitious goal. Do your best preparing for it and enjoy the ride, like my client did.
Hope you found this helpful!