Mindset for runners

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

In this episode, I’m pulling back the curtain on the world’s first self-belief mental training program-it’s unlike anything else on the planet. It’s transforming the way I think, train, and run–and you’re getting an exclusive first look with me!  Created by my mindset coach, Claudine Chi–a high-performance mindset coach who has worked with Olympic athletes, world champions, and elite performers–this mental training program is the most transformational habit I’ve ever built, and it takes just 5 minutes a day. Our conversation is packed with insights, practical tools, and self-belief applications you can start using straight away. You won’t want to miss this one! Here's where to get The Athlete's Ultimate Self-Belief Journal: https://www.claudinechi.com/journal/  

Welcome to the Mindset for Runners podcast, where we explore the mental tools and mindsets that assist athletes in pushing through challenging moments in races. In this episode, Rob shares invaluable insights into handling the toughest parts of running by exploring the power of resilience over mere toughness. Drawing from a wealth of sports psychology resources and expert opinions, discover strategies to manage your inner "chimp brain," reframe your perception of effort, and utilize powerful self-talk. Whether you're tackling an ultra-marathon or improving your daily running routine, learn how to bend, adapt, and overcome mental hurdles. Embrace techniques from Leslie Patterson, Matt Fitzgerald, and more to redefine how you perceive pain and fatigue. Create your alter ego, shrink your world during trials, and draw on your purpose to keep moving forward. Join the community at robmasonruns.com.au for more empowering content and to connect with fellow mindset-focused runners. Enjoy this episode and harness the insights to enhance your racing mindset!

Join us in this captivating episode of the Mindset for Runners podcast - an enlightening conversation with the remarkable Kate Pippos. Discover how Kate blends the worlds of running and yoga to unlock true potential, find solace, and foster a deep sense of connection in life. From her early beginnings in cross-country racing to her profound experiences in yoga, Kate shares her journey of discipline, devotion, and the art of letting go. She talks about the intrinsic motivation to run, overcoming physical and mental challenges, and the invaluable lessons learned along the way. Kate also discusses her intriguing exploration of both the spiritual and physical aspects of running, offering insights that transcend the track. Whether you're a seasoned runner or new to the practice, this episode offers inspiration and practical advice to embrace the transformative power of running and yoga. Don't miss this opportunity to learn from Kate's unique perspective and her approach to mindfulness and presence in athletic pursuits.

Chris Beavon is one of ultra runnings most beautiful souls. Chris balances his training with working full-time and having a young family. In this episode Chris shares practical advice and lessons of how he improved his Coast to Kosci 2023 time by more than 7 hours in the following year.  You will learn how to work on your Nutrition, Training and Mindset as well as race preparation to improve and enjoy your running more.  I hope you enjoy this awesome interview with the amazing Chris Beavon.  

Mark Hoult is the first Australian to complete a double Everesting Challenge on foot. Mark is a father of 4 who takes on big challenges to test his limits and see what he can achieve. An accomplished ultra runner, Mark set this massive goal for many reasons, including raising $16,000 for The Cancer Council, a charity with deep meaning for Mark. He also inspired many people along the way, including me. This weekend (15th February 2025) Mark is going after another huge goal, taking on the Tarawera 100 mile race in New Zealand. In this interview you'll take a deep dive into Mark's mindset, training and philosophy. I know you'll find something in this interview to help you with your running and maybe even how you look at life. I hope you love this interview with the incredible Mark Hoult as much as I do. Link to the video about Mark's Double Everesting Challenge: https://www.youtube.com/watch?app=desktop&v=SQuwyVPBDVg Join our Community for just $8 per month: https://www.robmasonruns.com.au/community  

In this episode we learn how tension is the enemy of efficient running and how we can use our mindset to relax as we run, resulting in better running economy and above all, enjoying our running more. How to join our online community and get access to the workshop 'A Runner's Guide to Owning 2025' on January 16th: https://www.robmasonruns.com.au/community   Summary of the research paper mentioned in this episode: https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461   Lawrence van Lingen's website: https://www.lawrencevanlingen.com/

In the final episode for 2024 I take you through a series of questions to help you review your year of running and set up your 2025. Become a part of the Mindset For Runners Community for just $8 per month here: https://www.robmasonruns.com.au/community Once you join the community you'll get free access to our upcoming online workshop - 'A Runner's Guide to Owning Your 2025' on January 16th - plus you'll be a part of an amazing group of likeminded awesome people helping each other to achieve our goals.

I was lucky to be on the course doing the commentary for the recent 240km Coast to Kosciuscko ultra marathon.  This episode is a list of lessons and insights I have put together from watching the race so that you can learn and apply them to your next run.   Join our Rob Mason Runs Facebook Group: https://www.facebook.com/groups/1921857798263861   Follow me on Instagram: https://www.instagram.com/robmasonruns/   Facebook:  https://www.facebook.com/profile.php?id=100089043347091

I am thrilled to have Maree Connor on the podcast for the second time. Maree recently returned from running the iconic Spartathlon Ultramarathon - a 246km journey from Athens to Sparta along the route run by Pheidippides, an ancient Athenian long distance runner, who in 490 BC, before the battle of Marathon, was sent to Sparta to seek help in the war between the Greeks and the Persians. Maree has achieved so much in this sport in such a few short years, and has established herself as one of Australia’s best ultramarathon runners. A 2 x time Australian representative, Maree has a long list of achievements including 2 x wins at the Brisbane Trail Ultra 100 miler, 2 x wins at Coast to Kosciusko 240km, 3rd place Badwater 135 mile (including being the 10th faster female ever to finish Badwater) and so much more. Listen to the 1st interview with Maree here: https://podcasts.apple.com/au/podcast/mindset-for-runners/id1593071800?i=1000636354502 Follow Maree here: https://www.instagram.com/mareeconnor_/ Rob Mason Runs Facebook Group: https://www.facebook.com/groups/1921857798263861 Instagram: https://www.instagram.com/robmasonruns/

In this episode I unpack the events of a recent 100 mile (162km) race so you can apply the lessons and improve your mindset leading into your next race - whatever distance it may be. I ran the Hume and Hovell 100 Miler last weekend and will share the mindset strategies and techniques I drew on leading up to and during the race. Join me for a free live webinar on running mindset on 23rd October 2023. Simply email me at robmason.run@gmail.com to reserve a spot.   Join the Rob Mason Runs Facebook Group: https://www.facebook.com/groups/1921857798263861   Instagram: https://www.instagram.com/robmasonruns/   Facebook:  https://www.facebook.com/profile.php?id=100089043347091

Grant 'Gilesy' Giles is a highly respected and sought after high-performance coach. He brings a unique combination of technical coaching skills with a deep psychological and hypnotherapy aspect to help his athlete reach and maximise their potential. A former professional triathlete, Gilesy draws on his years of competitive triathlon experience and blend it with his studies in psychotherapy, hypnotherapy and profound wisdom.  I hope you love this interview with Gilesy as much as I loved spending this hour with him. It's an episode I will listen to many times. I highly recommend you follow Gilesy through his website, where you can sign up for his amazing, thought provoking articles, or follow him on Instagram or Facebook to get daily doses of his wisdom to help you with your training and life. www.grantgiles.com.au https://www.facebook.com/grantdavidgiles https://www.instagram.com/grantdavidgiles/

In this episode we delve into the essential elements that make up a successful running mindset plan. Whether you're a seasoned marathoner or just getting into running, having the right mental framework can make all the difference in achieving your goals and enjoying the journey. We'll break down the key components of a running mindset plan, including: Goal Setting Self-Talk Understanding Yourself Mental Imagery Emotional Management Routine and Consistency Resilience Building Bringing out your best running performance, and more.   To learn more about the Mindset for Runners Course and Community go here: https://www.robmasonruns.com.au/

Having a clear goal is a key step in mindset work for running. Having a personal running mission statement is the next level in linking your next run to a bigger purpose. In this episode we explore what a running mission statement is and how you can create one to understand the deeper meaning behind why you run.  It is another way that running can be the vehicle to unlock more of your potential and power and help those around you as well. Check out my new website: https://www.robmasonruns.com.au/