Mindset for runners

Pressure is something every runner, athlete, and high-performer faces - but how we experience it and respond to it can make all the difference. In this episode, Rob breaks down what pressure really is, where it comes from, and why most of us unknowingly create it ourselves. You'll learn: The psychological roots of pressure and how your brain reacts to it Common ways athletes build pressure on themselves Practical strategies to work with pressure instead of letting it overwhelm you Mindset shifts that help you perform at your best, even in high-stakes situations Whether you're chasing a personal best, tackling an ultramarathon, or just feeling the weight of daily expectations, this episode will give you actionable tools to turn pressure into performance. Resources: Mindset For Runners Community– Join the community for support, coaching tips, and exclusive mindset content. Follow me on Instagram: @RobMasonRuns for daily insights on running and mindset. Time Stamps: 00:00 – Welcome & Introduction 02:15 – What pressure actually is 08:30 – How we create unnecessary pressure 14:45 – Strategies to work with pressure 22:10 – Mindset shifts for peak performance 28:00 – Closing thoughts

Have you ever wondered why your mind seems to turn against you right when you need it most — in the middle of a tough race, a big workout, or standing on the start line? In this episode, Rob breaks down the three parts of your brain — the Human, the Chimp, and the Computer — and shows you how understanding this simple model can completely change the way you think, feel, and perform as a runner. Drawing on Professor Steve Peters’ The Chimp Paradox and A Path Through the Jungle, plus The Brave Athlete by Lesley Paterson and Simon Marshall, you’ll learn how your “chimp brain” can hijack your thoughts, create chaos, and trigger self-sabotage — and how to calm it down when it does. This episode is all about practical mental skills you can use right away: tools to manage nerves, deal with negative self-talk, handle pressure, and find clarity when your emotions take over. In This Episode, You’ll Learn: The three parts of the brain — and which one is running your race How your chimp hijacks you before, during, and after a run What it means to “give the chimp a banana” (and how to do it effectively) Simple tools to get back into your Human brain when things feel out of control Practical strategies from The Brave Athlete to train your chimp and build calm confidence How to use the question “What’s the plan?” to stay focused and regain control Real examples of how elite runners manage their inner chaos Key Takeaway: You don’t need to silence your emotions — you just need to understand who’s driving your thoughts. Once you know how to recognise your chimp, manage it, and step back into your Human brain, running (and life) gets a whole lot simpler. Resources Mentioned: The Chimp Paradox by Professor Steve Peters A Path Through the Jungle by Professor Steve Peters The Brave Athlete by Dr Simon Marshall & Lesley Paterson Learn more about Rob and his course and community: https://www.robmasonruns.com.au/

With the 2025 Coast to Kosci ultramarathon just around the corner, I’m re-releasing one of my most meaningful conversations — recorded shortly after I won the 2022 Coast to Kosci 240km ultramarathon. In this interview with the amazing Bex Vandenburg, I share what was really going through my mind during the race — the mental tools, emotional shifts, and lessons that helped me push through fatigue, doubt, and pain to reach the finish line first. Whether you’re lining up for this year’s race, crewing a runner, or simply fascinated by what it takes to perform at your best in extreme conditions, this episode will give you: Practical mindset strategies for the toughest parts of the course Insights into managing fatigue and staying composed under pressure The importance of self-talk, presence, and purpose in long ultras How to reconnect with your “why” when things get hard I’m re-sharing this now to help this year’s runners and crews prepare mentally for the journey ahead — and to remind everyone that Coast to Kosci isn’t just a race… it’s a test of character, heart, and belief. Tune in before race week, take what resonates, and may it serve you out there on the road from the coast to the summit of Kosciuszko. Links to my mindset coach, Claudine Chi's, website and Instagram: www.claudinechi.com www.instagram.com/claudine.mindsetcoach/ A short movie about the 2013 Coast to Kosci made by the talented Filmmaker Pete Davies: https://www.youtube.com/watch?v=f8B0do3izqo  

Most runners start for personal reasons — fitness, freedom, challenge, or escape. But there’s a deeper, more powerful layer available to every runner: service. In this episode, Rob explores how your running can serve others — from the people closest to you, to your broader community, to causes that matter deeply. When you shift your focus from what running gives you to what it gives through you, everything changes: your motivation, your resilience, your sense of purpose. Rob shares stories from elite and everyday runners, practical ways to reframe your training, and reflections on meaning, gratitude, and connection. You’ll walk away seeing your running as more than a sport — it becomes a form of contribution. You’ll learn: How purpose and service transform your motivation and mindset Why chasing happiness is less fulfilling than pursuing meaning How to “own your gift” and express it through your running Stories of runners using their miles to create change Practical ways to dedicate runs, serve others, and run with gratitude The sacred shift from self to others — and how it changes everything Check out: https://www.robmasonruns.com.au/  

In this episode Rob dives deep into one of the most powerful — and underused — tools in running: reframing. When fatigue hits, when the mind wants to quit, or when a long run feels impossible, reframing lets you change the meaning of what’s happening — and that changes your experience. It’s not about pretending it’s easy; it’s about choosing a different lens to see it through. Rob breaks down how reframing works from both a brain and performance perspective, drawing from: Professor Steven Peters’ Chimp Paradox model — and why managing your “chimp” matters mid-race The science from Giles et al. (2018) showing how reframing reduced perceived effort during endurance exercise The link between the prefrontal cortex, oxygenation, and your ability to stay calm, logical, and focused And how to access the flow state — where running feels effortless and free — by “feeling more, thinking less.” Then, Rob shares a full toolkit of reframes inspired by NLP, coaching, and mindset research — simple phrases that can change everything when your mind is screaming to stop.   You’ll Learn: How the brain responds under pressure — and how to stay in the human brain, not the chimp Why reframing lowers perceived effort and keeps motivation high 10+ practical running reframes you can use instantly How to practice reframing in training so it’s automatic on race day A new way to think about pain, fatigue, and limits   Key Quotes: “Runners who reframed rated the same hard run as easier — nothing changed physically, only mentally.” “When fatigue says ‘I can’t,’ answer back with ‘I won’t quit.’ That flips control back to you.” “Reframing is about choice: the run is the same, but how you talk to yourself changes everything.” Learn more about Pete Shaw’s excellent NLP training (and more) here: https://www.scaryandexciting.com Read the full study from the episode here: https://pmc.ncbi.nlm.nih.gov/articles/PMC6232759/

Benn Coubrough is a top Australian ultra-trail runner, coach, and awesome human. In this interview, we learn about his journey from personal challenges and family influence to elite racing. Benn shares his ‘three Ds’ philosophy — desire, determination, discipline — plus insights on training, strength work, nutrition, and race-day mindset. Highlights include his 2024 Coast to Kosci victory, UTMB and Tarawera experiences, DNFs, and preparation for the Moab 240 mile in October 2025. Learn from Benn's practical advice on building consistency, adapting during races, strength training, and planning for ultra events. Follow Benn on Instagram here: bennycoubs_ultrarunner For more information on Benn's Coaching: www.strokenolimitscoaching.com

Your long run isn’t just about building fitness — it’s a masterclass in mental training. In this episode, Rob dives into the mindset tools that make your long runs more purposeful, manageable, and powerful. Here’s what you’ll learn: Why purpose matters (5:17) – discover how giving your long run an “intention” changes everything. The truth about fatigue (8:23) – it’s triggered mentally, not physically, and you can train for it. Chunking strategies (14:00) – how to break down a long run into achievable sections. Self-talk skills (16:58) – practical examples to keep you steady when it gets tough. Running as a test of self (32:36) – why every long run is more than just training. Rob also shares how the Mindset for Runners Community will now help shape the podcast  — so if you’re not yet part of it, now’s the time to jump in. Whether you’re training for a marathon, ultra, or just want to get more from your weekly long run, this episode gives you the mental tools to go further than you thought possible. Join the Mindset For Runners Course, the complete mental skills program designed for everyday runners who want to unlock their potential. As a podcast listener, use the discount code MFRPODCAST at checkout to save 10% on your enrolment. 👉 https://www.robmasonruns.com.au/course

Rob delves into the challenges of overcommitment and how it impacts athletes and their training. He shares personal insights and community experiences to explore why we often say 'yes' to too many tasks and commitments. Listeners will learn about the psychological underpinnings of overcommitment, including fear of missing out and the pressure to be reliable. Rob offers practical strategies to help identify when you're overcommitted and provides tools to manage your commitments effectively, ensuring alignment with personal values and goals. Discover how to implement circuit breakers, the 'Yes-Damn Effect,' and other techniques to maintain balance between training and life's other demands. Join Rob as he encourages listeners to reassess their commitments, make informed decisions, and create more time for intentional training and personal fulfilment. Whether you're juggling family, work, and training, or just seeking a more balanced approach to your passions, this episode offers invaluable insights and practical advice to achieve your true potential. Join the final cohort of the Mindset For Runners Course for 2025 here: https://www.robmasonruns.com.au/course

Claudine Chi, a high-performance mindset coach for Olympic athletes, brings her expertise in building self-belief to the conversation. They discuss the revolutionary self-belief journaling program that takes just 5 minutes daily. Listeners learn how overcoming limiting beliefs can transform both athletic performance and personal growth. Claudine also highlights the importance of community and consistent habits in nurturing self-confidence. Explore how challenging humility in ultra running can unlock greater potential and foster a strong sense of identity.

Explore the secrets to mastering resilience in running. Discover how to manage pain and fatigue using psychological techniques like third-person self-talk and creating an alter ego. Learn to embrace discomfort as part of the journey, transforming your mindset to enhance performance. Insights from sports psychology encourage you to adapt and overcome mental barriers, pushing beyond traditional toughness. Harness these strategies to redefine your approach to effort and keep moving forward in your running endeavors.