Beginners: Your Simple Motivation Solution

When the running gets tough, the tough get motivated. Here’s how to train your brain to get you through

Fire-up phrases to give you a boost

ONE OF THE MOST COMMON pieces of advice I hear new runners give each other is that they should ‘zone out’ while on a run. The logic goes like this: whether it’s through music or simply letting go of your thoughts, as long as you’re not thinking about the fact that you’re running, then you’re better off.

That’s bad advice. Our brain uses two operating systems to manage running – the ancient, subconscious part (aka the reflex brain, located in the brain stem), and our much smaller, conscious section (the prefrontal cortex, housed in the frontal lobe). When we run while zoned out, the reflex brain comes to the fore and stress builds from exertion, heat or even starting too fast. That stress can trigger a surge in the hormone cortisol, which lowers your motivation to keep going. And the higher the stress, the more miserable you’re likely to feel.

The point isn’t to obsessively focus on running. But simply thinking of fire-up phrases or keeping a specific game plan in mind (and a realistic pace, of course) can trigger the prefrontal cortex to take over and temper the flow of cortisol. This way, you control your motivation, even if you do encounter stress. I personally make sure I have a few words ready for use – phrases that remind me of proper form or times I overcame common running challenges (such as a slow pace or a lack of confidence). Check out my go-to phrases (right) to help me through sticky situations.