The Voice in Your Head – How to Talk to Yourself During a Tough Run

If you’ve ever been in the middle of a run and suddenly thought, “This is too hard. I can’t do this,” you’re not alone. Even after years of running I often find myself on runs having those exact thoughts. "I can't do this." "Why am I even doing this?"

This kind of self-doubt doesn’t mean you’re doing something wrong. In fact, it’s incredibly common—especially for beginner runners. And while your legs may be moving, your mind is often the real battlefield.

That’s why learning how to use self-talk while running can make all the difference. When you understand and reshape the voice in your head, you go from doubting yourself to coaching yourself through. 

Why Self-Talk Matters for Beginner Runners

Your thoughts affect your performance—and your experience. When you constantly tell yourself you’re not good enough, too slow, or doing it wrong, running feels harder and more frustrating.

But when you talk to yourself like you would to a supportive friend, you start building:

• Mental strength

• Resilience

• Confidence

• The ability to keep going when it’s tough

This shift is a game-changer for anyone who wants to stick with running long term. 

What That “Quit Voice” Really Is

Let’s get one thing straight: the voice that tells you to stop isn’t trying to sabotage you. It’s your brain trying to protect you.

Your brain doesn’t like discomfort, effort, or uncertainty. So when you’re hot, tired, or even just nervous, your brain might say:

• “You should stop.”

• “You’re not cut out for this.”

• “This isn’t worth it.”

 The goal isn’t to silence that voice completely. The goal is to learn to respond with something stronger.

The Coach Voice: What Supportive Self-Talk Sounds Like

Here’s a simple way to start: create your “Coach Voice.”

This is the version of you that’s encouraging, grounded, and focused on growth—not perfection.

Use these phrases out loud or silently. You can even write them on your hand or repeat them like a mantra.

Quick Tip: Build Your “Run Talk Toolkit”

Pick 2–3 phrases that really resonate with you. Keep them in your back pocket for when things get tough.

Here are some beginner favorites:

• “Just get to that next tree.”

• “Strong body. Calm mind.”

• “This is the hard part—and I can do hard things.”

• “One minute at a time.”

You can even write them down on your hand or keep them on a piece of paper you carry with you on runs.

Self-Talk Isn’t About Being Fake

Some people resist positive self-talk because it feels fake. But this isn’t about pretending everything’s great when it’s not. It’s about choosing words that support your effort, not tear it down.

You’re not lying to yourself—you’re reminding yourself that you’re capable, even when it feels hard. 

Real Runner Example: From Doubt to Determined

On one of my recent hot-weather runs, I was just over a kilometer in and already debating whether to quit. My brain was yelling, “This is ridiculous. You’re not strong enough today.”

But I slowed down, took a breath, and told myself:

“This doesn’t have to be pretty. It just has to happen.” Then I used my car counting strategy. It's quite simple: I am not allowed to look at my watch until 20 cars have passed by me. And trust me at 6am it can take a while before this happens. 

And you know what? I finished the run. Not because I felt good—but because I gave myself permission to keep going anyway. 

Emotional Resilience Starts With Your Thoughts

Running is as much an emotional workout as a physical one. And when you learn to stay with yourself—mentally and emotionally—during hard moments, that carries over into life too.

You learn to:

• Sit with discomfort

• Keep moving through doubt

• Trust yourself to finish what you start

  Reflect & Apply: Your Personal Running Mantra

 Take a few minutes and write down: 

1. The negative thoughts you often have during runs

2. A few kind, helpful alternatives you can try saying instead

3. One mantra you want to remember next time it’s tough 

 What’s Your Self-Talk Secret?

Do you have a favorite phrase or mantra? Share it in the comments or message me on Instagram @nancyguillery. Your words might be exactly what someone else needs to hear. 

Want more beginner runner mindset support?

Download my free guide: What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask)