We’ve all been there.
I don’t care how long you’ve been a distance runner, cyclist, swimmer, gym goer, soccer player, hoops shooter or weekend warrior…at some point in your life you’ve hit THE WALL.
Sometimes you hit the wall in the middle of your training plan. Other times the wall appears in the middle of your race. Either way, using a motivational mantra can help you reach your goals.
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Sometimes workouts don’t go as planned. Maybe it’s a horribly humid day, or you haven’t worn good exercise shoes and are uncomfortable. Or perhaps you’ve been injured and are trying to get back into your exercise routine.
Sometimes The Wall appears in the middle of the big event you’ve been training for for ages. Or maybe you’re just not on your game.
And sometimes– hopefully not very often– sometimes you just don’t feel like exercising at all.
Several times when I was in a year-long training cycle in preparation for Comrades this May, I’ve seen The Wall appear. It’s not quite fully bricking me in (as I can tell it wants to do).
Because I know research shows positive self-talk is beneficial to athletes, I’ve developed three scripts to keep me going.
Developing motivational mantras for different scenarios in advance will help you stick to your training plan.
Scenario 1:
I’m exhausted. I slept like crap last night. I really want to take the day off and lie around on the couch.
Hey, Self.
Let’s take a few deep breaths. Think for just a second about all of the people who wish they could trade places with you and go for a nice long run. There are the folks who work in an office job and don’t have the flexibility you do. Think about the folks who work in a factory, with not much daylight and performing repetitive actions all day. What about the folks with disabilities for whom moving their body will never bring a sense of freedom and joy? Run because you can.
Motivational Mantra #1: Run with gratitude
Scenario 2:
This workout is so boring. Lifting weights is just not my thing. I’ve probably done enough for today. I think I’m done now.
Hey, Self.
Yeah, strength training isn’t your favorite. You knew that when you saw this workout on your calendar and when you started it, oh, four minutes ago. That’s why you chose Quick Strength for Runners as your cross-training plan!
But there was a reason you put this boring strength training workout on your calendar– you know that it will help you enjoy what you *do* like even more. Just like you tell the kids “every dinner can’t be your favorite, but we eat a variety of foods to stay healthy,” so, too, it is with your workouts. C’mon, now. One more set. Get through one more set, and then see how you feel.
Motivational Mantra #2: Remember your purpose.
Scenario 3:
I have how much time left in my workout? Oh, geez. I’m never going to be finished. What was I thinking when I started?
Hey, Self.
You’re doing great! So proud of you for keeping at it.
You’ve gotten to know yourself really well through this whole exercise thing. Who knew you’d be able to build this much endurance and strength?! Keep pushing. What’s another 30 minutes? It’s 1/48th of your day. That’s like (pause……quick math is hard on the run) barely 2% of your day. Two little percent! Your one body is worth so much more than that.
You deserve it. And, hey…the faster you run, the faster you’re done!
Motivational Mantra #3: The faster you run, the faster you’re done!
Knowing your weaknesses and how to overcome them even before they arise is key to overcoming them and sticking with your plan to work out and get results. That way, next time you don’t want to workout you’ll be ready to push through and get it done!
What does The Wall say to you?
Next time you’re in the middle of the workout, pay attention to the conversations you are having with yourself. They will give you great insight into the familiar scripts and scenarios you experience during a workout. See if you can notice a pattern of self-talk that makes you hit the wall.
Once you identify your frequent barriers, you’re ready to go. Develop a motivational mantra for whatever scenarios you encounter in your workouts when the wall often appears. It’s an easy way to develop greater resilience and perseverance.
Using a personal mantra to reach your goals is something every athlete should do. Check out how using motivational mantras got me to the finish line of the 90KM 2016 Comrades Marathon.
Share your motivational mantras that help you break through in the comments!
Karen Shopoff Rooff is a certified health coach. The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.
