Mindset for runners

Follow Holly at Western States this weekend 27-28 June 2026! Follow Holly on Instagram https://www.instagram.com/hollyrranson/ What does it take to become one of the best ultrarunners in the world? Talent? Genetics? Mental toughness? After spending months speaking with the people closest to Holly Ranson, I discovered a very different answer. In this special documentary episode, you'll hear from the people who have witnessed Holly's journey from the front row: • Nic – fiancé, training partner and crew chief • Mel – lifelong friend • Phil Gore – Backyard Ultra World Champion • Brent Ford – ultrarunner, commentator and podcast host • Shaun Kaesler – race director and ultrarunner Together, they reveal the person behind the performances. The woman who quietly went from working multiple jobs and battling injury after injury to becoming one of Australia's most accomplished ultrarunners, breaking Australian records and producing one of the greatest performances ever by an Australian woman at the 24-Hour World Championships in France. But this isn't really a story about running. It's a story about humility. Persistence. Sacrifice. Friendship. Character. And the relentless pursuit of what might be possible. As this episode is released, Holly is preparing to take on one of the most iconic races in the world – the Western States Endurance Run 100 miler in California. After hearing the stories in this documentary, you'll understand why so many people believe her best is still ahead of her. Whether you're a runner or not, I think you'll find something of yourself in Holly's story. Because at its heart, this documentary asks a question that applies to all of us: What if the best chapter of your story hasn't happened yet? Special thanks to Holly Ranson, Nic French, Mel Clark, Phil Gore, Brent Ford and Shaun Kaesler for generously sharing their stories and helping bring this documentary to life. Enjoy!

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/