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New research shows that motivational self-talk can counter brain drain.

Susanna Sullivan is no stranger to mental fatigue. From late August until early June, the 2:24 marathoner teaches pre-algebra to 104 sixth-graders—which, if you’ve ever dealt with middle schoolers, you’ll know can be exhausting.

“If a student asks, ‘Can I go to the office?’ I immediately have to make all these other considerations: Who else is out of the room? Do I trust the kid to go directly to the office? Are they distressed?” says Sullivan. “By the end of the day, my brain is toast.”

While her non-athletic colleagues may be able to go home and recharge after a long day, Sullivan needs to find a way to rally. Her coach, who is the head coach at George Mason University, holds practices in the evenings. Given that Sullivan is expected to make the American marathon team for the World Championships in August, these workouts matter... whether she’s mentally drained or not.

Much of the prevailing advice recommends doing your best to prevent mental fatigue. For runners like Sullivan, however, prevention isn’t a viable option. In that case, science suggests motivational self-talk might be the solution.

The Problem With Mental Fatigue

Anyone who has had a “long day” knows what mental fatigue feels like: you’re drained, you can’t concentrate, your self-regulation is trashed, and you probably have no interest in going for a run, never mind a hard workout. This comes from putting in the effort to pay attention to something while blocking out distractors—which research shows is tiring and kills your ability to self-regulate.

“There are a certain amount of effs you can give in a day. And if you give them all up, by the end of the day you’ve got none left to give,” says Shannon Baird, Ph.D., a certified mental performance consultant who works with the United States Army Special Forces.

Typically, Baird and others recommend finding ways to pause and recharge throughout the day to avoid creating a mental fatigue “deficit.” If you become mentally fatigued, the most common recommendations are to put off a hard workout or adjust your pace or intervals. Sometimes, however—as in Sullivan’s reality—mental fatigue is unavoidable, and you can’t reschedule. If you hit traffic on your way to a race, for instance, you can’t just move the race to a different day, and you probably don’t want to give up on your goals. In that case, according to a recent study published in the Journal of Applied Sport Psychology, try some motivational self-talk.

Why Motivation Is Important

According to Gleber Pereira, Ph.D., an associate professor in the physical education department at Universidade Federal do Paraná in Brazil and the lead author on the study, motivation is a key contributor to whether or not you’re willing to continue exercising, particularly at a given intensity.

“We have two reasons to explain how you stop or continue exercise: potential motivation, or your willingness to keep exerting yourself in exercise, and motivational intensity, which is how you perceive effort during the exercise,” he says. According to this model, a runner will slow down or stop when their perceived effort matches their level of willingness.

Mental fatigue has a double-whammy effect when it comes to potential motivation and motivational intensity:

First, researchers theorize that it may decrease your potential motivation before you ever start exercising. 

Second, it makes you perceive the effort as more difficult sooner than if you were mentally fresh.

Therefore, Pereira and his colleagues hypothesized that if they could manipulate athletes’ motivation levels, they could offset these performance-impairing effects of mental fatigue. They decided to test an intervention that is freely available to every athlete: self-talk.

Testing Motivational-Self Talk

The researchers took 12 men who typically exercised three to five days per week and had them perform three identical cycling tests to exhaustion several days apart. In the first two sessions, participants spent 30 minutes prior to the cycling test either relaxing in a comfortable chair (the control condition) or performing a mentally fatiguing activity called the Stroop task. 

During this task, participants identified the display color of words that appeared on a computer screen while ignoring the color that the letters spelled out. (So if the word “red” appeared in green ink, the participant was supposed to press the green button.) The researchers then used a brainwave-measurement technique called electroencephalography and asked participants to self-report their level of fatigue to confirm that, in the mental fatigue condition, they were in fact mentally fatigued.

In the third session, participants were trained how to perform motivational self-talk—essentially redirecting negative thoughts by using short motivational phrases such as “Let’s go!” and “You can do it!” They then performed their final cycling test, which used the same setup as the mental fatigue (Stroop task) condition; this time, however, they were instructed to use motivational self-talk cues whenever they had negative thoughts, felt tired, or otherwise wanted to stop.

It Works!

When the subjects were mentally fatigued, their endurance performance worsened (i.e., they quit sooner) by approximately 19 percent compared to the control condition. However, when the subjects were mentally fatigued and practiced self-talk during exercise, their endurance performance remained similar to the control condition—meaning that despite being mentally fatigued, they were able to maintain their effort for longer.

Pereira and his colleagues speculate that motivational self-talk works in two ways. First, it helps you maintain or increase your potential motivation, i.e., your willingness to exert yourself.

“Mental fatigue may decrease your potential motivation from before you exercise,” says Pereira. “But when you use motivational self-talk, you might increase your willingness to exert.”

Second, it affects your perception of effort. The researchers found that while mental fatigue increased participants’ ratings of perceived exertion (RPE) and feelings of displeasure at the outset of the test (compared to control), the participants reached their peak RPE and feelings of displeasure—which would lead to slowing down and stopping—later in the test when they used motivational self-talk than when they didn’t. 

Put another way, motivational self-talk helped them to delay feelings of maximal exertion (“This is so hard, I can’t keep going”) and displeasure (“I hate this, it isn’t worth it”), which improved their performance.

How to Develop Motivational Self-Talk

According to Baird, motivational self-talk is all about manipulating your internal environment.

“Your body is crying for attention because you’re pushing your body. But you don’t have to listen to the thoughts. You don’t have to board that train.” Instead, she says, “you want to facilitate your brain to be an asset, not a detriment.” One way to do that is through motivational-self-talk.

ID Your Negative Thoughts

To replace debilitating thoughts with ones that will enhance your performance, start by identifying the thoughts that are your most common detractors from performance. Maybe they have to do with physical sensations (“This hurts”), boredom (“When will this be over”), or despondency (“I’m a terrible runner; I’m never going to achieve my goal”). Wherever your brain tends to go, you want to be able to quickly recognize these thoughts when the arise.

Choose Motivational Phrases

Once you are prepared to recognize your negative thoughts, write down several motivational self-talk cues that resonate with you. Some examples from Pereira’s study include “Do your best,” “Go to your maximum,” and “Keep going.” He recommends keeping the sentences short and referring to yourself as “you” rather than “I.”

Sullivan finds her motivation in comparing the task at hand to other hard things. “You only have to run for two more minutes” or “Just make it up this hill” works because, as she says, “That seems so much more manageable than 104 sixth graders. A hill is nothing compared to them.”

Practice

Finally, it’s time to practice using your phrases. “Every time your thought goes to some wish to stop or decrease the pace—that’s when you need to use it,” says Pereira. “If you can do it in practice, you can be ready to do it in a race.” 

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.