If you don't feel like going for a run today, check out the trick Rafa Nadal or Serena Williams use to motivate themselves

Have you ever had one of those days when you feel mentally drained or exhausted and the idea of going for a run seems like an impossible mission? Don't worry, it's not just you. We've all been through similar situations, mainly in individual sports like running where you don't have the encouragement of a teammate to help you overcome that mental fatigue. But don't worry, there is a solution: talk to yourself. Want to know how it works? Read on!

The problem of mental fatigue

Mental fatigue is that feeling of exhaustion that you experience after a long day at work or a stressful day-to-day work or home-life. You feel drained, you don't feel like training, you can't concentrate and probably the last thing you feel like doing is going for a run, even though you know that after doing so you will feel better. This is because you've been putting effort into paying attention to something while blocking out distractions, which is exhausting and affects your ability to self-regulate.

The solution: encourage yourself by talking to yourself

When mental fatigue sets in, science suggests you try motivational self-talk. According to a recent study published in the Journal of Applied Sport Psychology, motivation is a key factor in determining whether you're willing to keep exercising, especially at a given intensity.

Essentially, motivational self-talk is redirecting negative thoughts by using short motivational phrases like "Let's go!" and "You can do it!" out loud, not just in your head. When you are having negative thoughts, feeling tired or just want to stop, these phrases can help you stay motivated and keep going.

How to develop motivational self-talk?

First of all, identify the negative thoughts that tend to affect your performance. They may be related to physical sensations ("This hurts"), boredom ("When will this end?") or hopelessness ("I'm a lousy runner; I'll never reach my goal").

Once you're ready to acknowledge your negative thoughts, write down several motivational self-talk phrases that you're going to put into practice. Some examples from the study include "Do the best you can," "You can do it," and "Keep going." It is recommended that you keep the phrases short and refer to yourself as "you" rather than "I."

Finally, practice using your phrases. Whenever your thinking strays to some desire to stop or slow down, that's when you need to use it. If you can do it during training, you'll be ready to do it in a race.

Motivational self-talk is a powerful tool that you can use at any time during your training or competitions, but it is especially useful in times of high physical or mental demand.

Here are some examples of when you could use it:

At the start of your training or race: Using motivational self-talk at the beginning can help you set a positive tone and mentally prepare yourself for the effort ahead.

During times of high intensity: Whether you're climbing a steep hill, speeding up for a final sprint, or just struggling through a particularly difficult part of your workout, cheering yourself on out loud can help you sustain your effort and push through the challenge.

When you're feeling tired or unmotivated: If you find yourself thinking about giving up or slowing down, motivational self-talk can be the boost you need to keep going.

After a setback: If you've fallen, gotten lost or had some other setback, motivational self-talk can help you get back on your feet and keep going.

A tool widely used by professional athletes

There are many athletes who use motivational self-talk in their competitions and training sessions. A great example is tennis player Rafael Nadal. The Spaniard is known for his intensity on the court and his ability to stay focused and motivated, even in the most difficult situations. He can often be seen talking to himself during matches, using his particular "vamos" ("come on") to stay in the game and overcome challenges.

Another example is Serena Williams, who has spoken openly about how she uses motivational self-talk to get through tough moments on the court. She has said that she often tells herself things like "You can do it, Serena" and "You're the best" to maintain her confidence and focus during matches.

So the next time you're feeling mentally drained, remember: You can do it! Don't let mental fatigue stop you. Use motivational self-talk to keep your motivation up and keep going.