Forward is a Pace

It was during the early morning training hours of a long run before sunrise on a Saturday when my friend Caitlin looked at me and said, “I expect it to be hard, but if I’m moving forward, that’s the only pace that matters. Forward is a pace.”

Both of us had 100-kilometre trail races that year. Her words stuck with me. Forward is a pace. In running, we often define success by speed. But Caitlin’s philosophy suggested a deeper truth: progress is progress, no matter the pace. So why do we judge ourselves so harshly for moving slower than we expect?

This mindset doesn’t just apply to ultramarathons. In a world obsessed with speed—whether in training, work, or personal growth—it’s all too easy to push ourselves to levels of fatigue if we’re not having honest check-ins with ourselves, forgetting that sometimes, the best way to move faster in the long run is to slow down.

Whether you’re hitting the road, climbing a mountain of emotions, or just trying to put one foot in front of the other, one truth remains: progress isn’t always about speed—it’s about moving forward. Some days, that means sprinting toward your goals; other days, it’s simply showing up. Either way, you’re still in the race.

How to Embrace the Forward is a Pace Mindset in Running and Mental Health Small Steps, Big Gains – Healing, training, and growth
all follow the same principle: consistency beats intensity. Whether it’s logging a slow recovery run or choosing to take a deep breath instead of spiraling, every small action adds up.

Trust the Process and Show Up – Resilience is built over time. Research shows it takes over 60 days to form a habit, and running is no different. Some days will feel effortless, others will feel impossible—but if you keep showing up, you’ll get stronger, both mentally and physically.

Reframe Setbacks as Part of the Journey – A tough run or a bad mental health day doesn’t erase progress. Setbacks aren’t failures—they’re detours. Whether you’re overcoming injury, burnout, or personal challenges, the key is to reset, refocus, and keep moving.

Your Language Matters – How you talk to yourself matters. When the miles get tough or the weight of the day feels heavy, shift your self-talk from “I can’t do this” to “I am strong enough to get through this.” Your words shape your reality.

Visualize Success and Take Action – Mental endurance fuels physical endurance. Picture yourself crossing that finish line—whether it’s an actual race or just getting through a run. When you believe in your ability to keep going, your body and mind will follow.

Just as physical training strengthens muscles, the way we train our minds influences our resilience. Our thoughts shape our reality, and the patterns we repeat daily can either propel us forward or hold us back.

On average, humans have around 60,000 thoughts per day. What’s striking is that 75 per cent of these thoughts tend to be negative, and 95 per cent are repetitive. We all have familiar internal conversations, yet many of us overlook taking time to assess the quality of our self-talk. Without realizing it, ineffective and unhelpful self-communication can pull us in the exact opposite direction of our goals. However, by consciously improving our self-talk, we can significantly boost our ability to succeed.

I learned early on from my dad just how powerful self-talk can be in influencing outcomes. I remember opening his bathroom cabinet and seeing sticky notes on the inside of the door. There were never more than one or two, but he rotated them weekly with new “I” statements or quotes. One day, I asked him why he did this. His response was simple yet profound: “Because what I tell myself every day shapes what I believe and what I achieve.”

One of the notes that stuck with me read: “I am capable, prepared, and ready for any challenge that comes my way.” Those words weren’t just reminders—they were tools he used to train his mind to focus on progress instead of doubt.

How you communicate with yourself—through words of encouragement or words of defeat—can either work for you or against you. Positive self-talk can help you push through difficult moments, build resilience, and keep you moving forward. As runners, we know that mental strength is just as important as physical endurance.

No matter where you are in your journey—remember: forward is a pace. Keep moving, trust the process, and know that progress is measured in more than just speed. 

Excerpt from Reset with Resilience: A Guide to Greatness When Your Goals Go Sideways by Mandy Gill (Page Two Press, 2025).

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Five Powerful Mindset Prompts from Reset with Resilience

1. “If I create the right path for myself to succeed, no one can break my focus.”
   Prompt: What steps can I take today to create a clear, healthy path for my mental well-being in order to stay focused on my goals?
2. “Distractions are just an excuse to stay in my own way.”
   Prompt: What unhealthy distractions am I allowing to stand in my way. Am I self-sabbotaging without knowing it? If so, how can I remove them?
3. “It is in moments of discomfort, of stepping beyond what is comfortable, that the best experiences can present themselves.”
   Prompt: What uncomfortable emotions or situations can I face today that will help me grow stronger in my mental health journey?
4. “My power is in my response to setbacks.”
   Prompt: How can I shift my response to setbacks, using them as an opportunity for personal growth?
5. “It takes a lot of experience doing ‘the start’ the wrong way to accept how to do it the smart way.”
   Prompt: What past challenges can I reflect on, and how can I approach my mental health today in a healthier, more mindful way?

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Photography: Conor Radley

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