Can I do this? Is a question we’ve all asked ourselves at some point—whether pushing through mile 20 of a marathon, slogging through a warm humid morning jog or beginning a new walking or running journey. It doesn’t matter the level of experience quiet self-doubt can sneak in without warning, turning what should be a good walk or run into a mental battle.
There is a surprisingly simple technique that I found years ago that can reclaim control in those really tough moments: counting steps. This is a simple technique that anyone can implement when our minds try to tell us we can’t do this, it’s too hard, too hot or too uncomfortable. Start counting—1, 2, 3, 4…—in rhythm with your footfalls. The simplicity is deceptive. Counting engages the brains frontal lobe, the logical part of the brain, pulling focus away from the primitive “fight or flight” center that screams for you to quit.
Why It Works? According to experts, in those tough moments, your brain is looking for an exit. By counting, you quiet the emotional noise and regain a sense of control, and that mental shift changes everything. While I think this is one of the most effective ways to turn a bad run into a good one, it’s not the only strategy that works. Here are a few other ideas to help keep you going when the going gets tough.
Magic Words or Mantras such as, “I feel strong” or “Relax and glide”. Repeating positive phrases with each step puts your mind on auto pilot and can quickly shift your mental state.
Anchor Visually pick a target ahead—that mailbox, that street sign—and focus on just getting there. Repeat with new targets.
Smile (Even If You Don’t Feel Like It)
Smiling can trigger the release of feel-good chemicals and reduce perceived effort. It might feel silly—but it really works.
Check In with Gratitude
Take a moment to appreciate your body, the weather, or simply the ability to move. Gratitude has powerful performance benefits.
Embrace the Run-Walk Method Built-in walk breaks give your body and brain a chance to reset, especially when used strategically.
These tools go beyond survival—they will help you enjoy the process. And, if you enjoy the process that will help keep you both consistent and confident. The next time your mind starts whispering can I do this? Remember, yes, yes you can and let’s keep moving forward —together!
If you’d like to connect about anything walking or running I’m here for it. jojo@coastalraceproductions.com