Harness Your Own Cheerleader and Improve Your Running Performance!

Having your own cheerleader is the best way to cheer “you” while running! Only you know what you need to hear to push through fatigue, maintain focus, and overcome self-doubt during those challenging moments in a race or training run. And as it turns out, the “you” in cheering really matters, e.g. “you can do this,” “you got this,” and “you are a powerful runner.”

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Positive self-talk has long been recognized as a critical tool for athletes, particularly runners. However, there is growing evidence to support how you say things matter when it comes to perceived effort and endurance performance. Recent research suggests that using "you" in self-talk can significantly enhance your running performance compared to using "I." Hence, having your own cheerleader cheering you! Let’s explore why this subtle shift in language can make such a big difference.

The Science Behind “I” Versus “You”

When runners use "I" in self-talk, such as "I can do this" or "I am a strong runner," the statements are personal and self-referential. While this can be empowering, it may also reinforce any existing self-doubt or internal pressure. In contrast, using "you" in self-talk, as in "You can do this" or "You are strong," creates a slight psychological distance. This shift allows runners to cheer or coach themselves as they would encourage a friend or fellow runner, often resulting in more resilience and motivation.

Research-Backed Results

A study conducted at Bangor University found that participants who used "you" in self-talk during three 10-kilometer cycling time trials performed better than those who used "I." The researchers theorized that the use of "you" helped participants distance themselves from immediate stress and anxiety, allowing for more focus on the task at hand. This concept applies perfectly to running, where maintaining mental composure can be the difference between finishing strong with a personal best or a terrible run with a disappointing result.

When we speak to ourselves in the second person, it creates a self-distancing effect, putting space between ourselves and the experience, making it more tolerable, reducing perceived effort and enhancing performance. This space allows us to think clearer and make better choices.

As we mentally self-distance ourselves from the challenging experience, we are essentially observing ourselves from the perspective of a supportive fan, or our own cheerleader! When we say, “I can do this,” it can be more easily dismissed with, “I can’t do this.” However, “you can do this,” is a stronger, more direct and reassuring statement because it sounds like it’s coming from another person, our very own supportive cheerleader and motivator!

Our Own Cheerleader as Our Full-Time Coach

We can take this psychological strategy a step further by making our cheerleader someone real and meaningful to us. Visualize your cheerleader being with you all the time and give them an identity. You can make him/her/they whomever you want: a cute cartoon character, your partner, one of your parents, your favorite hero or artist, your best friend, a loving grandparent, etc.

This person, your own cheerleader, loves you unconditionally and has unwavering confidence in you. They know you are amazing, you are the best, you deserve the best, and they are always there cheering you on at whatever you do. They believe in you, and they want you to achieve your goals and to feel good always. Imagine having all this incredible support with you all the time. Having your own cheerleader feels awesome!

Imagine you are struggling during the final mile of a race. Your legs are heavy, and your breath is ragged. You begin to say to yourself, "I can't do this," but then you remember your cheerleader and you hear, “You are amazing. You can do this!" You instantly feel stronger, and you focus on finishing strong. It becomes so much easier to stay positive when you have a cheerleader!

What's Your Cheerleader's Song?

I really like this upbeat and uplifting song, "If You Believe" by Strive to Be, and my cheerleader repeats the following words of the song to me while running (it should start at 1:45). It puts me in a good headspace every time....

What song will you choose? Please share in the Comments below....

Preparing for a Race

Having your own cheerleader can also help you before a race. Get yourself mentally prepared for your next race by imagining your cheerleader giving you a pep talk. What would they say to you... “You know you can do this, you prepared well, you are strong…” Hearing all these positive things before you run will set you up for a successful run. Try it before your next race or run.

Self-talk that includes "you" statements feel like they are coming from an external source, like your own coach, your own cheerleader! This externalization reduces the pressure and self-judgment that comes with "I" statements. When a runner thinks the thought, "I have to keep going," it feels like a command or expectation, which adds pressure. On the other hand, having a cheerleader that says, "You can keep going" feels encouraging, makes it easier and more believable.

As you practice this cheerleader technique, you may find that it feels so good that you want to use it all the time. The result? A more resilient, focused, and motivated mindset that can translate to improved performance on the road, track, or trail.

Harness Your Own Cheerleader

Positive self-talk has been promoted and used by runners, amateurs and pros, for many years, but this cheerleader approach, could be a real gamechanger. Every advantage matters to runners and the simple shift from "I" to "you" in self-talk is an easy yet powerful way to enhance your performance and running experience. By harnessing your own cheerleader and the power of positive self-talk, you can push past your limits, achieve your running goals, and feel better while doing it! So, the next time you're out on a run, remember your cheerleader who will always tell you: “You can do this!” Give it a try and tell us about it in the comments below!

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