The Words We Use Matter: How Your Running Mindset Shapes Your Progress

My daughter's anxiety recently reminded me of a valuable lesson - one I tend to forget all too easily.

Words matter. 

Not just in terms of proper grammar or sentence structure, but in the energy they carry and the beliefs they reinforce. 

My eldest daughter struggles with anxiety, which can spiral into restless nights and even physical symptoms. It's hard to watch, but with regular visits to a psychologist, she's learning to recognize the patterns behind her anxiety.

After a particularly rough few days last week, her session with the psychologist was more than welcome - for both of us. At the end of their conversation, the psychologist gently reminded my daughter to pay attention to the words she tells herself. Words, she explained, hold more weight than we often realize.

In the middle of the night, during an anxiety episode, my daughter says things like, "I am incapable of having a good night's sleep" or "I won't sleep at all tonight - something is wrong with me." The more she repeats these thoughts, the more they solidify as her reality.

Hearing this made me reflect on how I used to talk about myself. For years, I labeled myself: 

• "I'm not athletic."
• "I can never be a REAL runner."
• "I like watching sports, but I'm not good enough to participate" (I have to admit I still struggle with this one).

Sound familiar? Have you ever caught yourself saying, "I'm not a real runner - I'm too slow," or "Running is not for people like me."

The words we use - whether spoken out loud or running through our minds - shape how we see ourselves. When we downplay our achievements or reinforce limiting beliefs, we hold ourselves back. But by shifting the way we talk about running, we can build confidence, stay motivated, and enjoy the journey more.

In this post, we’ll explore some of the most common phrases beginner runners use, how they might be undermining your progress, and what to say instead to embrace your achievements. 

And if you’re just starting your running journey, my free guide—What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask)—can help you move past self-doubt and start running with confidence.

1. “I’m Not a Runner” vs. “I Run”

One of the most damaging phrases a beginner can say is, “I’m not a runner.” This statement reinforces self-doubt and makes it harder to see yourself as capable.

The truth? If you run—even just for a minute—you are a runner. You don’t have to be fast or cover long distances. The simple act of lacing up and moving forward makes you part of the running community.

Try This Instead:

 “I run.”

 “I’m becoming a runner.”

A 2021 study found that people who identify as exercisers are more likely to stick to their fitness routine long-term. By calling yourself a runner, you reinforce the habit and boost motivation.

2. “I Have to Go for a Run” vs. “I Get to Run”

The way we frame running in our minds directly impacts our motivation. Saying “I have to go for a run” makes it sound like a chore. But shifting to “I get to run” helps us focus on the benefits—like fresh air, stress relief, and a stronger body.

Running is a privilege, not a punishment. Whether you’re squeezing in a short jog or training for a race, remembering why you started can make each run more rewarding.

Try This Instead:

 “I get to move my body today.”

 “I’m looking forward to feeling good after this run.”

Want more mindset shifts like this? Check out my post on how running lets me be competitive (without racing others).

3. “I Run, But I’m a Slow Runner” vs. “I Run at My Own Pace”

Many runners add disclaimers like “but I’m slow” when talking about their runs. But comparing yourself to others only takes away from your personal progress.

Speed is relative, and what matters is that you’re running—at your pace. In fact, studies show that most runners who stick with the sport long-term aren’t the fastest, but rather those who focus on consistency and enjoyment.

Try This Instead:

 “I run at a pace that feels good for me.”

 “Every step forward is progress.”

If you’ve ever felt self-conscious about your pace, my post on why pace doesn’t define your running journey might be exactly what you need.

4. “I Just Ran a Little 5K” vs. “I Ran 5K!”

Minimizing achievements is another common habit, especially for beginners. Saying “I just ran a little 5K” dismisses the effort it took to complete that run.

A 5K (3.1 miles) is a huge accomplishment! Many people dream of running that distance but never take the first step. Instead of downplaying it, celebrate it.

As I have increased the distances I cover, I have definitely been guilty of this. In my training for my first 50k ultra marathon it was common to run a 9-10km first thing in the morning and when talking about my running I would sometimes catch myself saying "I just ran a little 10km today." A little 10k, who am I kidding?! There's no such thing as a little 10km!

Try This Instead:

 “I ran 5K today!”

 “I’m proud of the distance I covered.”

Need help setting your next goal? My post on how to plan your next running milestone can guide you.

The Science Behind Positive Self-Talk in Running

Research shows that the words we use directly impact our athletic performance. Studies have found that:

 Positive self-talk can improve endurance by 18%. (source)

 Athletes who use positive language experience lower perceived exertion, meaning runs feel easier. (source)

By choosing words that uplift and motivate you, you can build mental resilience, stay consistent, and actually enjoy running more.

How to Reframe Your Running Mindset

Here are some practical ways to shift your language and build a stronger running mindset:

 Write Down Positive Affirmations – Try phrases like “I am strong and capable” before each run.

 Reflect on Your Progress – Keep a journal where you log what you accomplished, not what you didn’t do.

 Surround Yourself with Encouraging Voices – Engage with runners who support your growth (even if it’s just through reading inspiring stories).

And if you’re looking for structured support to build consistency, grab my beginner running guide or nutrition guide for runners to fuel your journey.

Final Thoughts

The way we talk about running shapes how we experience it. When you choose words that empower you—rather than limit you—you’ll feel more confident, capable, and motivated to keep going.

So next time you catch yourself saying, “I’m not a runner,” remember: if you run, you are a runner.

What language shift will you make today?