You are a runner. Not because of your pace, the races you’ve run, or how many medals you’ve collected. You are a runner because you show up. Every step, every run, every time you choose yourself, to move your body is a declaration of who you are & who you are becoming.

Today, I want you to consider a simple but powerful question: Who do you want to be as a runner? 

If you’re new around here, hello, I’m Gillian or Coach G. I’m a running mindset coach – helping runners of all levels achieve their running goals. We do the training plan, the nutrition strategy, goal setting, race prep, but most importantly I dive in deep with mindset….because a lot of the time the body can do the things we want it to, it’s the mind that holds us back.

I release new running mindset podcast episodes every week, please subscribe so you don’t miss an episode.

Right, so we’re not talking about labels like the fastest, or the strongest, not the ones everyone admires. These are all external, I’m talking internal – the runner who moves with intention, confidence, and presence, even on the mentally or physically challenging days.

Let’s take a moment to reflect on the runner you used to be. 

The mileage you’ve run, the races you’ve completed, the struggles you’ve faced – mentally, physically, and emotionally – have all created the foundation for the runner you are today.

Every past finish line, every tough training cycle, every time you showed up despite doubt being present has created your strength, resilience, and self-awareness.

Are you grateful for every step your past self has taken? 

Are you thankful for what past you has faced, has overcome, has endured to get you to where you are today?

We often are so focused on the future – of where we’re going, what our next running goal is – that we forget to look back at all the steps we’ve taken to get to today.

So take a moment to recognise how amazing your past self was.

Feel free to stop me here if you want to journal out some thoughts. You could even consider writing your past-self a thank you letter.

Now, think about the runner you are becoming.

How do you want to feel before a run? Calm? Energized? Focused? 

How does your future self respond to discomfort, fatigue, or moments of self-doubt? 

How do you carry yourself on the road, the track, or the trail?

Maybe you’ve not considered where you’re going as a runner – you’ve likely thought about the races and goals, but maybe not who you are becoming.

One of the most powerful tools to step into that future runner identity is the use of “I am…” statements. Saying “I am the kind of runner who shows up for her goals” is more than a pep talk – it literally rewires your mind. Here’s why:

1. Clarity: Your brain doesn’t process “I am…” statements as a suggestion – it hears them as fact. This sharpens your focus on the behavior you want to embody.
   
2. Reinforcement: Repetition strengthens neural pathways. Every time you repeat the statement, you reinforce the identity you want to hold.
   
3. Alignment: “I am...” statements link your thoughts, emotions, and actions. When your mind, body, and heart are aligned, running feels easier and more purposeful.
   

What are your “I am…” statements? I’d recommend having a minimum of 1 – 3 would be a sweet spot, but if you want to have more, go for it. 

Top tip, keep them focused on what you want, and who you are becoming as a runner. So for example, let me use the one I gave previously “I am the kind of runner who shows up for her goals” – great, focusing on where you are going vs “I am the kind of runner who shows up for her goals even when she doesn’t feel like it”. Do you notice the difference there? The first is strong and completely forward focused. Where as the second is anticipating mental struggles, judging self some, opening the door for reasons – it also has a low energy to it. 

Focus on the version of you who doesn’t have those struggles.

Now, here’s a simple exercise to start embodying this identity:

• Begin your next run by placing attention on your posture. Lift your chest, relax your shoulders, and settle into a steady rhythm.
  
• As you take each breath, silently repeat an “I am…” statement that resonates with you: “I am the kind of runner who shows up for herself and her goals. I move with intention. I grow stronger with every step.”
  
• With each repetition, notice your body—how it responds, how your stride feels lighter, how tension begins to release. And notice the quality of your thoughts post-run.
  

To deepen the exercise, reflect on the shift from your past runner self to your current and future self. The runner you used to be isn’t erased – it’s the foundation. Mentally, you’ve learned lessons about pacing, focus, and perseverance. Physically, your muscles, lungs, and joints carry memory of those kilometers. Emotionally, every finish line, every disappointment, every triumph has shaped your resilience.

Take a moment during your next run to acknowledge that past runner. Whisper a quiet “thank you” for the foundation it’s given you. Then gently let that runner guide you toward the one you’re becoming.

Here are a few journal prompts you can explore before, during, or after your run:

Current Runner Identity:

• How do I describe myself as a runner right now?
  
• What are the strengths I’ve built from past runs?
  
• What challenges still hold me back mentally, physically, or emotionally?
  

Future Runner Identity:

• Who do I want to be as a runner in the next 3, 6, 12 months?
  
• How does that runner move, think, and feel?
  
• What small, deliberate choices can I make today to step closer to that identity?
  

Finally, remember this: identity is built in small, consistent steps. Every time you choose to start the run, pace yourself with intention, or repeat your “I am…” statement, you are voting for the runner you want to become. The more conscious your choices, the stronger your identity becomes.

Step out the door not to prove anything to anyone, but to practice being the runner you aspire to be. Every deliberate step, every mindful breath, every empowering thought is a building block. Your past laid the foundation. Today, you construct the runner you are becoming.

Thank you for listening, and if this episode sparked something in you, come join the Your Running Coach with GMacSpurr FB community. And if you want to chat about how I can support you in achieving your running goals, check out the link in the show notes on how to book a free consult call with me.