Busting Negative Self-Talk, Getting Back Into Training

Episode 72: Busting Negative Self-Talk, Getting Back Into Training & The “so close but not Sub-20” 5K

Okay first things first… yes, we know. The mic situation. 😅

Hayles jumps on at the start to confess to a full technical microphone fail which makes her a little tricky to hear. We debated binning the episode… but decided the convo was too important not to share. Thanks for sticking with us it will be fixed by next week, promise.

And can we just say… 72 episodes?! What is happening. We are so grateful you’re still here with us.

This Week’s Running Recap

Jussie:

• 12K long run in beautiful Coffs Harbour

• Spicy hill sessions (why do we do this to ourselves?)

Hayles:

• Camping weekend

• Ran the 5K leg of a team triathlon in hot, hilly conditions

• Our team placed 1st female + 2nd overall

Now… the drama.

Did Hayles run sub-20?

According to Strava… no According to Garmin… unclear. According to the course distance… questionable. Basically No!!!! as the course even though an official race was not (from what we can tell) was the full 5km so Hayley is not prepared to claim it.

The Reality: Getting Back Into Training Is Hard

Post-holidays slump is real. Jussie chats about struggling to find rhythm again while building toward the Ultra-Trail Australia 50.

Motivation dips. Hills get skipped. The inner critic gets loud.

Which leads us into the heart of this episode…

Busting Negative Self-Talk (Without Pretending It Doesn’t Exist)

We unpack the work of Ethan Kross and his books Chatter and Shift — and how his tools can actually help runners.

Because negative self-talk doesn’t just affect elite athletes. It shows up for:

• Mums returning to training

• Women chasing time goals

• Anyone comparing themselves on social media

• Anyone who has ever thought “I’m not good enough”

Sound familiar?

Tools We’re Trying (And You Can Too) 1️⃣ Distant Self-Talk

Instead of “I can’t do this,” try: “You’ve done hard things before, Hayley.”

Using “you” or your own name creates psychological distance and helps you coach yourself instead of criticise yourself.

2️⃣ Create Rituals

Small pre-run routines signal calm and control:

• Same playlist

• Same warm-up

• Same mantra

Rituals reduce anxiety and ground your nervous system.

3️⃣ WOOP Method

Wish Outcome Obstacle Plan

Example:

• Wish: Finish UTA strong

• Outcome: Feel proud crossing the line

• Obstacle: Skipping hills

• Plan: Tuesday = non-negotiable hill reps

Simple. Practical. Powerful.

4️⃣ Mental Time Travel

Fast-forward to the finish line. How will it feel?

Then time-travel backwards to your “ace in the hole” the toughest thing you’ve already conquered. You’ve survived worse. Your brain just needs reminding.

5️⃣ Reset Your Nervous System

• Look at photos of people who support you

• Spend 13 minutes in green space

• Engage your senses: scent, music, touch

Your body needs regulation before your mind can shift.

6️⃣ Be a “Chatter Advisor”

When a friend spirals:

• Listen

• Validate

• Share perspective

• Offer small practical help

• Add appropriate affection

Don’t judge. Don’t immediately fix. Just be with them.

(And practice doing that for yourself.)

Why This Matters

The shame spiral of self-criticism is heavy. And we know so many women carry it silently.

If this episode does one thing, we hope it helps you realise: You are not weak for having negative thoughts. You are human. And you can train your brain the same way you train your legs.

Thanks for being here for 72 episodes. We love this community more than you know.

Now we’re off to pick up our kids. 💛

Hayles & Jussie The Women’s Running Collective