Why small changes matter more than you think

Are you doing all the right training – long runs, strength work, proper fueling – but still not hitting the race times you want? Often, it’s not more training that’s missing, but one small change that can make a big difference. In this episode of Your Running Coach with GMacSpurr podcast, Coach G looks at how to improve running performance by uncovering the tiny details that may be holding you back.

Coach G shares a real-life story about a tiny oversight that derailed her podcast posting schedule – and how it mirrors what happens for many runners on race day. She breaks down the six most common “one small things” that hold runners back.

Whether you’re aiming for a sub-2 half marathon, a sub-4 marathon, or just want to finally feel confident on race day, this episode will help you spot the tiny details that can unlock your potential. Tune in and discover the small change that could transform your running results!

Listen to the episode right here, and then read on for some great journal prompts. These will help you uncover your own missing piece. And why not check out the Runner Mindset Workshop recording at the end of this blog. This will help you understand – and update – what you are telling yourself about you as a runner.

Enjoyed this episode? Share it with a running friend who needs encouragement, and don’t forget to subscribe to Your Running Coach with GMacSpurr podcast for more running mindset tips so that you don’t miss an episode.
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How to Improve Running Performance: Journal Prompts

Here are some powerful journal prompts. These will help you make small adjustments that lead to real performance gains without adding more stress or training volume:

• Start by looking at your training over the past month. What’s one thing you’ve been doing all the time that hasn’t been helping you hit your goals? Are there any easy runs, recovery days, or fueling strategies you’ve been skipping or rushing? How might doing them consistently change your results?
• Think about your mindset during training and racing. Where do you notice negative self-talk, doubt, or hesitation creeping in?
• Are you following a plan or group schedule that doesn’t actually fit your body, your goals, or your lifestyle?
• When you miss runs, do you adjust your expectations and pacing, or do you try to force everything back in? And have you noticed any niggles, fatigue, or illness that you’ve ignored or pushed through? How could paying attention to those signals change your training outcome?
• Take a few minutes to write down whatever comes to mind – there’s no “right” answer. The goal here is to notice patterns and spot the tiny adjustments that could make a big difference.

After you’ve used these prompts to delve deeper, come over to the Your Running Coach with GMacSpurr community to continue the conversation.

Here is a fantastic and free Runner Mindset Workshop to help you reclaim your runner story and spot the mindset stories that are holding you back.