Using a Motto to Endure Your Endurance Event

Everyone needs a motto. The motivation to push through.

“Nobody puts Baby in a corner.” “I feel the need…the need for speed!” These are mottos I use during challenging training runs, cycling events, and triathlons. They may seem silly, but they work.

The Problem

When athletes become tired, experience pain, or fall behind their goal pace, negative self-talk emerges, making difficult tasks even harder and diminishing performance. That voice in your head starts saying things like “I can’t do this,” “I’m too slow,” or “Why did I sign up for this?”

The Solution: A Three-Step Approach

1. Identify Key Words or Phrases

Prepare motivational cues in advance to maintain or reclaim a positive mindset during difficult moments. Don’t wait until you’re struggling to figure out what to say to yourself—have your ammunition ready.

2. Find Your Personal Motto

Your motto should resonate with you personally. Examples include:

“Just keep swimming” (Finding Nemo)
“It’s just like riding a bike”
“GO”
“Just do it”
“I am strong / powerful / unstoppable”
“I rock!”

The best motto is one that makes you smile, gives you energy, or reconnects you with why you’re out there in the first place.

3. Attach Mental Imagery

Try to find a mental image that goes with your cue words and helps psych you up. I visualize Patrick Swayze delivering his famous line, capturing his conviction, courage, and resolve. You might imagine the Top Gun high-five scene during competition or picture yourself crossing the finish line while repeating “Keep going.”

A Practical Tip

Use the marker that writes your race number to write your keyword on your hand or arm, making it visible throughout the event. When you glance down and see your motto, it triggers both the words and the mental imagery you’ve associated with them.

Remember that mental training and preparation can be just as important as physical training for enhancing our performance and enjoyment of endurance sports. So, what’s your motto?