175 replies to this topic

[blair]

I usually just tell myself how much further to go i.e. "c'mon, you're almost half-way" or "c'mon, only 2km to go" sort of thing

[smiley1981]

Towards the end of my marathons there are a lot of expletives!

"Just 6km to go, I can do this ... @#!*" ... " come on, keep moving *!#@" etc  

[Jason M]

It varies, but over the last 10km or this year's Australian Ironman I found myself running through the following phrases:
"use the pain"
"suck it up"
"it's meant to hurt, so keep it up"

[Olmy]

staypuff, on Mar 21 2008, 08:14 PM, said:

Run while you can
Walk if you need to
Crawl if you have to
but never ever give up

I like that one - thanks for sharing! Good for life as well as running.

[StellaBella]

Well I don't have a standard mantra but today it was "come on, you've told eveyone you're going to get a PB so you'd better bloody well do it!"... there was also some "You can breathe just fine so f**k the legs!"...

[pjw]

well if i remember that I'm actually running, 'just' running, then none of the other thoughts are as important as keeping my mind on just running. So to just run, and not consider my day or my schedule or my family or my job or my problems, would be the thing i hope i can achieve.

[Peterhorse]

RonnieRennen, on Mar 20 2008, 09:59 PM, said:

Chasing is great.

Yeah run tall is good advice.  

I was going to say something about "HTFU"  because it does have certain connotations associated with overworked pornstars and the girlfriends of dunken slobs.  So thank goodness it is written on a hat of person who is clearly referring to toughening up for their running.    Context is important yes?  I hope you never lose your hat.

Pedamorphic invective never works.    (PeterHorse I am practising pedantic pretentiousness).

Bit late to join this thread as all the great ideas have been penned already. These are three of the four i use, the remaining being morphed from Lance "pain is now, quitting is forever". (i think he says glory is forever but glory , when you will never find a race small enough to get a podium finish like me, is more about beating your own challenges than other people and a big challenge i like about distance running is the beating the urge to quit when you are/have given it your best.

Pedantic pretentiousness? not all all, this is a family show after all. Isn't the F word such a versatile beast?   HTFU (and it's approporiate context for runners) was something i first saw chalked on the road at the GC half ironman, just at the top of that annoying little hill positioned right after the bike transition...took me a while to work it out, but then it brought a smile. so i addedd it to the list of support services in one's head.

Ronnie - we have something in common i learned the other day... (will post that somewhere else so as to not hijack this valuable thread)

[StellaBella]

I wonder if anyone do HTFU merchandise?
Hats, t-shirts, badges etc...
How about "CR.....HTFU!" (sorry kinda off topic!)

[sammo86]

my best one when training at least is singing American Pie over and over (the bits i can remember anyway) and i get so caught up trying to remember the lyrics i dont even notice im running
if that fails i picture my gf waiting at the finish line with a supreme pizza and a jug of heineken for me!!! always speeds me up!

Edited by sammo86, 28 April 2008 - 12:06 AM.

[MissPinkyInSydney]

OK....so this one is a rather old thread but I really like it so I would like to "resurrect" it!

There are some awesome tips on here for making your mind connect to your legs!

"They" say that new runners tend to disassociate themselves from the activity while they are running and it is the exact opposite for more experienced runners.  ie. newbies will not focus on the activity but will try to distract themselves from the fact that they are running and more experienced runners focus on how their legs feel, their form, etc.

Although I have been running regularly for about 4 years now, 90% of the time I still run like a newbie.  I need to focus on everything else besides the running to get me through.  Some very odd things go through my mind.....my favourite thing to do is to mentally "plan" my outfits for the working week or plan my "schedule" for that evening or the following day.  I am a highly organised person so this sort of thinking gives me pleasure....sick I know!

I use music for most runs as a form of distraction and if I don't have music, I will sing songs in my head.

I focus alot on my surroundings and the people I am running past....wondering what their life is like, etc.

I also try to visualise women I find really attractive (such as Miranda Kerr) because obviously that is what I am going to look like once I finish my run!  LOL!!!  

When the going gets tough during races I just force myself to the next km marker and I end up finishing the whole thing this way.  Also, I always think "You will have to get to the finish line somehow to get home anyway so you may as well keep going".

[predator]

hi all,
also can't add much to this.
I do like things to be nice and tidy - and that's the same with my running. I just 'trick' myself - i will either check my kms on my watch and just think we'll i've run 7.6km I may as well make it a neat 8km. By the time i get to 8km i've usually got my second wind.

I also do this with time - so if i've run 46 mins, I'll think I may as well make it a nice, round 50mins. After that I think, "oh i'll go 55mins'' and when i get that i'll think may as well do the hour etc

So i suppose i am really just breaking it down into smaller, more managable goals - like others have suggested. I do find if i think too far ahead I will find it too daunting.

[Colsy]

I imagine Arnie yelling at me "Dont be a Girly Man!!!!"

I sometimes think about people who are or have done ten times what I am trying to do at that point. For instance the other day I got Whippet Man in to my head and his acheivements, it made me steam on. I have also, at times thought about Mawson and Scott and Amundsen and co. This really seems to help at times.

Also, I tell myself that I will be back home in half an hour or whatever time and then I can do whatever I want, guilt free, but until then I need to work for it.

[millymoo]

As a newbie I do not have a wealth of 'you've done it before' positives.  But my mantra has become

"I'm better than ussed to be, better than I used to be"

That and "youve had 5 kids how painful can this be HTFU"

[Madrunner]

I imagine that I am running into the finish of the olympics or similar and am doing the last lap infront of the huge crowd cheering me on, I just have to finish and usually can get a bit of a kick going towards the end.

But I thought everyone did that..........

Well it works for me

[lauraaa111]

Fantastic thread! Through my head normally runs..

"You couldn't run for 2 minutes now you can run for 2 hours, you weighed 106kg now you weigh 60"

"Nothing good comes easy in life" or a similar "It hurts because it's worthwhile"

Lance Armstrongs "Pain is temporary, quitting lasts forever"

Or when I'm really struggling "What the f**k are you doing? You can do this, you've done it MANY times before, you don't give up."

Then towards the end of the run I start thinking about what food I'll eat to refuel  

[Loco66]

YOUVE DONE THE TRAINING NJOY THE RACE....will be written on my forearm when i do my first half in 12 days  time!

[TFive]

Loco66, on Sep 9 2008, 01:48 PM, said:

YOUVE DONE THE TRAINING NJOY THE RACE....will be written on my forearm when i do my first half in 12 days  time!

That's great. All the best with your first half  

[Pink Lady]

Earlier this year when I was struggling to build up the km after several months of virtually no running I had a bad tendency to have a but if a walk - for no particular reason. So I started to repeat to myself 'I can keep running for 20 minutes'. That one as certainly worked becaus just last weekend I suddenly realised that I had run for over half and hour and hadn't even thought about stopping.
Another one is when I feel a bit of a twinge, sore, ache, in my legs - I say 'well I'll just keep going for a km or so and see how it feels then'. Almost all of the time the twinge has gone.
And of course there is always the positive self talk such as 'going well', 'did that hill well today', ...

[Whippet gal]

Almost ashamed to admit this one - but it works for me...   During really tough training runs, I admit to creating a commentary in my head. Sometimes it's Monners, sometimes Bruce Mac giving step by step commentary as I run. It's a way of making myself keep going 'cos noone wants to hear Monners yelling at you (in your head) for quitting!!

[M12]

Ever since I read John Buchanan's book (actually I haven't finished it, I've read half of it). There's a quote in it, that is also the title of the book. If better is possible... I just keep questioning myself, if better is possible.

The last three weeks or so i've done away with the ipod, and feel I am running faster and stronger.

I have tendency sometimes to  think of a specific word or phrase and keep saying the word till it sounds weird. Like the other day, I was running through an area that this time last year swooped me many times while riding and for some reason kept saying 'more often than not will not swoop' and i dont know why i thought that but it just sounded really weird as i kepts saying it. Kinda lame I know.

[KittysArea51]

Sounds like a plan     - when things get going I think to myself " you've done this before, so you know you can do it, stop being a baby"  

also - I remember previous runs, when its been really hard & before you know it you have your second win..... you just have to get by in between.

sharon1, on Mar 20 2008, 02:56 PM, said:

I think if I did that I would just turn around, go home and cry while eating a family size block of chocolate...

[runningdreamer]

I'm glad this thread got given new life!  I'm pretty good on talking myself out of things, so i try to distract myself when training- i start counting backwards from 200.  when i realise i've lost my place i start again.  don't think i've ever made it to 0!  Once i'm through the worst of it i can start concentrating on how good i'm going to feel when i've finished.
In races i'm too busy soaking up the atmosphere to be having negative thoughts!

[sunny1]

Mmmm .... there are some new goodies here! I'm going to try that commentary one, and the refueling reward food!

[ican]

MissPinkyInSydney, on Sep 2 2008, 02:56 PM, said:

OK....so this one is a rather old thread but I really like it so I would like to "resurrect" it!

There are some awesome tips on here for making your mind connect to your legs!

"They" say that new runners tend to disassociate themselves from the activity while they are running and it is the exact opposite for more experienced runners. ie. newbies will not focus on the activity but will try to distract themselves from the fact that they are running and more experienced runners focus on how their legs feel, their form, etc.

BUMP**I am recruiting mantras for the upcoming Melbourne Marathon.

I also wondered about this connection thing the yesterday during my run.  I am focusing more now of the fluidity of my running body, but due to injury and I want to make sure I'm using my "lazy bum" and not relying too much on any one particular muscle group.  But this takes some concentraing.  Any comments on this.....?

[Ron1]

Jason M said. It varies, but over the last 10km or this year's Australian Ironman I found myself running through the following phrases:
"use the pain"
"suck it up"
"it's meant to hurt, so keep it up"

This is positive and the psychology is fine.  I’ve read that it best to give these instructions as if you were a friend cheering another.   “Come on Jason use the pain”.

Stella Bella said:  Well I don't have a standard mantra but today it was "come on, you've told eveyone you're going to get a PB so you'd better bloody well do it!"... there was also some "You can breathe just fine so f**k the legs!"...

This could be better.  Its motive is negative (what others think). It can put you in a subservient role to an external force.  Far better to f**k what everyone else will think if you fail or succeed and just do your best for your own self fulfilment.  Better to encourage your legs than ignore them.  "Come on you can do this.  Come on legs you can hurt more -lets go."

Colsy said:  

Quote

I imagine Arnie yelling at me "Dont be a Girly Man!!!!"

Colsy the word "don't" is a negative word.  It implies that you feel like there is an aspect of  "girliness" about you ( I assume you mean weakness. I think given the quality of women runners these days maybe Arnie should yell "be a girlie man").  It may be politically correct if you're a misogynist to see negativity in females but it is crook psychology if you want motivation to feel stronger and faster.   Far better, I think, to leave any negativity aside and remain totally positive and have Arnie  yelling: "You are strong.  You are a winner. Go Colsy go."

Millymoo said:  

Quote

"youve had 5 kids how painful can this be HTFU"

HTFU suggests that you are soft and need hardening.  Instead try: "I am hard.  I will do this. Let's go Milly."  Your manta is a classic example of someone who acknowledges that they have endured the hardening process and then undoes it all with that silly HTFU statement which implies that there is still weakness there.   I'll concede that it may be okay in training but never in a race.  The training process is the hardening process and when you front up for a race you are as hard as you can possibly be on the day.  Honour that and your past experiences. HTFU is negative in that it unconsciously suggests that you have failed in preparation or are "soft" in character. Acknowledge  your training and strength that you've developed and use it to your advantage.  

Lauraaa11 said:

Quote

Fantastic thread! Through my head normally runs..

"You couldn't run for 2 minutes now you can run for 2 hours, you weighed 106kg now you weigh 60"

"Nothing good comes easy in life" or a similar "It hurts because it's worthwhile"

Lance Armstrongs "Pain is temporary, quitting lasts forever"

Or when I'm really struggling "What the f**k are you doing? You can do this, you've done it MANY times before, you don't give up."

Then towards the end of the run I start thinking about what food I'll eat to refuel

All of this, I think is good affirmative talk until the  "What the f**k are you doing...." sentence.   Self criticism is negative.  Instead do you think "Come on.  You can lift.  You can keep going.  Come on - let's go. " ?  When you say “you don’t give up”,   it allows the possibility of giving up to enter your mind.  It's a subtle negative thought.  Rather than saying " don't give up"  better to say:  "You can push on,  come on, push it".  Cast all negative words like " don't" ,"give up",  etc.  from your race-day/plan lexicon.

KittysArea51 said:

Quote

Sounds like a plan  - when things get going I think to myself " you've done this before, so you know you can do it, stop being a baby"

If you know you can do it, why are you telling yourself to stop being a baby?  If  you really believe it, you wouldn't  add that negative phrase "stop being a baby" which undermines the validations that you've just posited.  Better to say: "you've done this before (validation), so you know you can do it (further validation), so let's get going and  do it (logical affirmation)".

Just another way of looking at it (I just couldn't hold my tongue any longer - hope it helps).  In the end  its each to their own.

Edited by Ron1, 26 September 2008 - 11:06 AM.

[rachinaus]

This is all great and I love the idea of it being positive not negative - though it might be hard to change some old habits. When I am running up hills I usually just think...'what goes up must come down...' (well its useful sometimes

[serena]

I think this is golden advice Ron.
sj

[running sweetlee]

Thanks for your pearls of wisdom Ron1 - excellent stuff

I am off to put together some positive phrases to use when running my first half at MM on the 12th Oct!!

[lightbulb]

ican, on Sep 25 2008, 10:02 PM, said:

BUMP**I am recruiting mantras for the upcoming Melbourne Marathon.

I also wondered about this connection thing the yesterday during my run.  I am focusing more now of the fluidity of my running body, but due to injury and I want to make sure I'm using my "lazy bum" and not relying too much on any one particular muscle group.  But this takes some concentraing.  Any comments on this.....?

I try to focus on certain parts of my body, specifically when hitting a hill and need to find that bit extra. For me it is a part of the visualisation that Sports Psychs (and my Pilates instructor) talk about - as well as a reminder to ensure I hold some sort of form when my body gets tired.
If it is a good steep climb I picture and focus on my glutes 'pushing' me up that hill. They become my drivers - taking the emphasis off hammies and hips. It is not clenching them though - as that can reduce my stride's fluency.
Similarly if my mind is wondering and I begin to thinking about how much my thighs or calves are tiring - I focus on my core region. Again - I get a mental image of these muscles 'picking up' my legs for each stride and doing the work that my upper quads / flexors are doing. This also helps me focus on maintaining a straight body each stride  - reducing the impact on my ITBs.

Disclaimer: This all may be absolute garbage and have no impact at all on my ability to run, improve my output or be helping my body. But in my very limited running experience it has helped me.

have a good day
J

[SpartaJen]

Great post Ron  

I am constantly amazed that runners undermine their hours & hours of hard training by their (negative) self-talk.

[Gronk]

Mine's pretty simple: Tired ≠ exhaustion. HTFU wimp !

[tonedbutt]

When I was at the gym yesterdAY  all i could say to myself was HTFU, at least 30 times an hour.  And I said it in the work place, when I didn't think I could put up with any more crap.  So HTFU and enjoy it.

[ican]

Ron1, on Sep 26 2008, 10:51 AM, said:

Just another way of looking at it (I just couldn't hold my tongue any longer - hope it helps). In the end its each to their own.

I'm glad you didn't hold your tongue.  This is really useful for me, thanks.  I think this is one aspect of my first marathon I haven't addressed.  I want to take some positive stuff into the marathon for 2 reasons: 1. to help get me through and 2. make those tough times memorable in a positive way

Thanks Ron1

[Kazads]

I do a couple of things depending on how I am feeling at the time, or how long my run is:

First, I start counting in an attempt to take my mind away from the pain or struggle at any given moment. Sometimes I get into the hundreds before I realise how far I have gone!

If that does'nt work I also talk positively to myself, things such as "cmon Karen, you can do it", or "you've run longer distances then this, cmon".

I am normally pretty determined and so do not give up easily.

[twosheds]

If Im struggling- I try to say over and over "i actually feel quite good" - you start to believe it.  

[20thCenturyBoy]

Interesting.  

I've ran 13 races so far this year and although each has been tough in their own way, I've never given up in any of them. It's just not an option! I think I would only give up if I was physically sick or injured. I mean, it's supposed to be tough, it is a race after all. I kind of switch into "grim determination" mode. One phrase I do use is something like "well I've broken the back of it" after passing half-way, meaning the majority is over and I'm in the home run.

Of course, training is a different kettle of fish!

[susan]

ooops! didn't mean to post this one.

Edited by susan, 29 September 2008 - 05:11 PM.

[brewer]

I think about what excuses for giving up I could use, by the time I decide on a good one, review, think about it some more, try to remeber if I or anyone else has used it recently, will it bear close scrutiny and generally over analyse the whole thing the race is done.

[susan]

This is such a great thread.
I have used some or most of the ideas that have been so generously shared, with varying success.

But Ron's post clarified for me why some have worked well and some less well. I've always assumed it was me not trying hard enough on certain days.

The days when the self talked has worked are the “you are doing really well...." (Even when I'm not!!) and “you’re making good progress.... not long to go now.....keep it up". I think is makes me more relaxed and get back into a rhythm.  I make a point of encouraging other people (even when they look as bad as I feel) and strangely, that helps too. Mind you, they might just want to kill me at this point. But I like to feel there is certain camaraderie at the BOP.

The other one I use all the time is "don't stop, don't stop, and don’t stop" and it makes me REALLY want to stop.

So it is worthwhile to work out what works and why. So thanks Ron.

[Ellie80]

i like this thread

personally I like to reframe when i get into 'i'm so slow' moments to think that actually i'm running faster and further than 90% of the general population.

first marathon is coming up also and I am in the market for some useful thoughts to be having - think I will have to write some of the ones above on my arms in texta!!

[ican]

In training today and yesterday (when I really wanted to stop, walk, finish early) I kept saying, "this is the run that will make the difference"  "you won't get another chance to do this particular run".  I kept thinking that if I kept going when I felt my body had had enough I might reinjure myself so I kept saying "your injury site feels strong and you are!"  this really helped.

I'm still looking for mantra's that I can take to the marathon that will get me through the 'wall'.  I think the positive affirmation stuff is good.  I might use "feeling strong, doing well"

[KJade]

wombatoutofhell, on Mar 20 2008, 09:14 PM, said:

Last time I had a song pop in my head it was the theme from top gear-gets bloody annoying on a 20km run!
I'm like grey beard-I focus on CR caps and try to catch them.  Grey beards is often the one I'm focused on.  If I find someone to chat with that takes my mind off things a bit and I go a little better.
Recently I've written "HTFU" (harden the f*** up) under the peak of my CR cap so I can read it as I'm running.  Just as a reminder.  As it happens I cant really read it as it's too close to my eyes, but I can see it and thats enough.
Concentrating on breathing and remembering to stand tall have also been useful.  I tend to stoop when I get tired.

I'm a bit late getting onto this thread but your "HTFU" motto is the same way I motivate myself to keep pushing. That will be going on my arm band! Great idea!

[runningdreamer]

Oh, I've just realised that the H in HTFU is for harden... I always read it as Hurry!
I've just recently started to think of a new motivational saying that i get into my head towards the end of the run- I keep telling myself "There IS a finish line".  I use it when i start to think i need to walk... i need to keep reminding myself that i've already decided on the place that i can stop!

[run to the hills]

runningdreamer, on Oct 6 2008, 07:56 PM, said:

Oh, I've just realised that the H in HTFU is for harden... I always read it as Hurry!

Hurry or Harden. Multiple uses. The F is the important part.

[Eckyb]

For me, singing in my head or counting, talking to my dog  

If I'm feeling really bad at the start of the run, I just have to push myself to break the first km, then I've found my rythym and I'm alright.

Unfortunately in races, I always seem to find myself all by myself with no one around so I can't rely on the chasing trick!!

[Nellielonglegs]

Firstly....Sharon, I am so glad you have asked this question!!  I see other runners sprinting along looking like they are enjoying it a little too much for my liking!!  It's only as I come down the home stretch I start to feel like I've actually achieved something!!

My running partner Yondi is a machine and separates her pain from her brain....she's my inspiration!!!  

Ocarla0.....you sound like HEAPS of fun, I LOVE the idea of singing and dancing along the way - that's definitely more my style!

[jbrad]

I like this thread allot!

Especially, "You chose to do this, choose to enjoy it".
I also used the metaphor of the hand last weekend on a long run and it seemed to help.  

I also like:

Running is a big question mark that's there each and every day. It asks you, 'Are you
going to be a wimp or are you going to be strong today?

- Maher, Peter

[maryclaire]

susan, on Sep 29 2008, 05:09 PM, said:

The other one I use all the time is "don't stop, don't stop, and don't stop" and it makes me REALLY want to stop.

So it is worthwhile to work out what works and why. So thanks Ron.

I recall being told at a motivational NLP-type seimnar that the brain can only "hear" positive statements (I do not mean affirmative when I say "positive").  Therefore, when telling yourself "don't stop", the brain only hears the word "stop".  This is why when selecting a "mantra' or "anchor" (in NLP terminology) you have to be very careful about the wording you choose.  (disclaimer: I have only dabbled in NLP so am by no means any sort of authority!).

Ron's post about positive vs. negative self-talk is brilliant - yet I personally find there are times when the more negaitvely-motivated phrases work for me (carrot vs stick approach).  HTFU is not the exact phrase I might use, but the basic gist of it certainly can get results when used at the right time in the right way.

In most of my races, when starting out, I find myself having to calm myself down and remind myself that this (ie. running) is what I enjoy; one of the great loves of my life.  This takes a huge amount of pressure off and allows me to just soak up the atmosphere, the other runners' energy, and to really gun it.

[monnsqueak]

Heh, well when I do my intervals and I'm just pushing toward the end of that 400m mad squeaky dash I'm generally chanting "come on come on come ON!!!" at myself. *grin*

I also give myself little pep talks on the long runs, go along the lines of "I can't believe I can actually do this, I've come so far since last year, watch your form, strong core, step light, yep that's it, oooh here comes another second wind! Yes! I'd be about half way through by now (ie through the run)" etc etc.

When I'm not actually talking at myself, I think about work, mull that stuff over and let it go (counsellor, good to have running as my personal debriefing ritual), look for birds, practice mindful awareness (really good stuff), dream my daydreams.

*happy sigh* Feels good. I second the "I love this thread" comment.

Squeak/

[gorlaz]

Thanks for all the great suggestions guys

I'm a bit of a worrier, so at the starting line for first C2S and my first half mara I had doubts gnawing at me. So first thing was a quick visualisation; running up a massive hill, struggling terribly, great big black stormclouds behind me; whatever is worrying me is in big capital letters on the cloud. I get to the top of the hill and it's a cliff with a plank to another cliff, gap in between. I cross to the other side then kick the plank down; doubts/fears/uncertainty stay on the other side and I'm light and free to run my race that I've been looking forward to. I can't say how or why I chose this visualisation - just popped into my head before C2S and left me feeling very strong and ready. Whatever floats ur boat

When running - cmon, cmon, cmon. You did it in training, can do it now.

My legs were a mess in the HM, had to constantly visualise myself undoing the knots in my quads and relaxing them.

I also very lamely lie to myself about the mathematics of the course - 9km is NOT halfway in a HM, but geez it can make the diff

'Home straight' is also another good one.

+ the obligatory; 'keep going, only x km's to go'