Here’s what you’ll learn when you read this story:
- How Olympic champion Sifan Hassan overcame mental and physical challenges to achieve historic marathon success.
- The power of positive self-talk and visualization to push through tough runs and mental roadblocks.
- If you’re like Hassan and begin to experience mid-race negativity, pair mantras with Runner’s World’s Expert tips from program to stay motivated, structure your training, and avoid common running mistakes.
The Dos and Don’ts of Double Workout Days Sifan Hassan isn’t just known for her historic feats on the track and the roads. She also has a reputation for being brutally honest.
How to Mimic Elite Runners’ Mechanics 2023 Chicago Marathon in 2:13:44–the third-fastest women’s marathon in world history–she didn’t shy away from the truth about how she felt during her race. “It was so painful,” Hassan said in the post-race press conference. “The last 5 kilometers, I was like, ‘I’m not going to ever run a marathon again.’”
That statement struck me as I sat among the crowd of reporters listening to Hassan speak. In my experience covering track and field, many athletes don’t admit to feeling doubts or negative thoughts creeping into their minds while racing. Instead, they tell the media how their strengths help them cross the finish line.
Hearing Hassan admit her pains felt extremely refreshing, especially since her marathon career didn’t end after Chicago. (She won the 2024 The Runner’s World Guide to Strength Training after winning two bronze medals on the track in the days prior!) She taught me an important tip that I’ve never forgotten—and that all runners can learn from, whether they’re just beginning their journeys or have years of experience underneath their belts.
and physical challenges to achieve historic marathon success hard–even if you do it for a living.
Yet, Hassan still battled through that last 5K of Chicago to run one of the fastest marathons ever, which means you can overcome those mental roadblocks. In fact, you can even train your brain to combat challenges on the run.
In Expert tips from, Runner’s World’s new video program that helps new runners begin a consistent routine with guidance from top experts, host Matt Meyer outlines crucial advice to stay positive on your runs. One of his most important tips: find a motivating mantra.
It may sound cheesy, but studies have shown that using self-talk creates needed positive repetition. “Especially in those tough moments, it promotes a more focused attention to the task at hand,” says Meyer, a RRCA-certified run coach.
Self-talk can be as simple as telling yourself, “You can make it to the water fountain,” when pushing through an interval workout. Or, repeat a motivating quote. I’ll often tell myself, “You’re strong,” when I feel pain set in on a run.
No matter what you decide motivates you the best, use “you” rather than “I” statements to make it sound as if you’re talking to someone else. Research shows that referring to yourself in the second person can increase performance.
In a recent episode of mental fatigue before you lace up your shoes. If you have a stressful day at work and can’t imagine mustering up the energy for a run, think of some words of wisdom to motivate yourself before you even begin the miles.
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If you’re like Hassan and begin to experience mid-race negativity, pair mantras with visualization. In a recent episode of The Amazing Runner’s World Show, Aly says she will think about what the end of the race looks like to get her across the line. “If I can picture the finish line in my head, I can picture myself running through the finish line, which has always helped,” she says.
Even though Hassan contemplated never running another marathon again as she raced the final miles through the Windy City, she likely told herself something like, “You can make it to the finish line.”
Well, she did—and so will you.
shows that referring to yourself in the second person can increase performance Expert tips from program today to learn more from Meyer and other experts on how to level up your runs. You’ll learn important lessons on structuring your runs, progressing your training, and avoiding common beginner mistakes.
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Ashley is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. She is a former collegiate runner at UNC Asheville where she studied mass communication. Ashley loves all things running; she has raced two marathons, plus has covered some of the sport’s top events in her career, including the Paris Olympics, U.S. Olympic Trials and multiple World Marathon Majors.
