In this episode of RUNWITHALLI LIVE, I sit down with sports psychologist Haley Perlus to explore the mental skills that help runners thrive both in training and on race day.
While many athletes search for the perfect workout, Dr. Perlus reminds us that lasting progress starts with mastering our mindset.
One of the biggest themes from this conversation? Patience.
As runners, we often expect immediate results from our training. We want the breakthrough workout, the PR, and the confidence boost now. But meaningful growth both physically and mentally takes time.
Dr. Perlus shares practical strategies for developing patience, building confidence, and learning to perform under pressure.
WHAT WE COVER:
00:00 – Introduction & Welcome
00:30 – Meet Dr. Haley Perlus: Sports Psychologist & Performance Expert
01:30 – Why Mental Performance Matters for Runners
03:45 – Dr. Perlus' Journey into Sports Psychology
05:15 – Managing Self-Doubt, Injuries & Performance Plateaus
06:25 – How to Build Confidence Through Action
07:15 – Developing Tolerance for Doubt
09:25 – Using Data Without Becoming Controlled by It
10:25 – Balancing Mental Toughness with Self-Compassion
12:40 – Giving Yourself Grace vs. Letting Yourself Off the Hook
14:40 – Why Recovery Runs Require Mental Strength
17:50 – Moving Beyond All-or-Nothing Thinking
19:40 – The Power of A, B & C Goals
22:00 – "Pressure Is Not the Enemy, It's the Invitation"
23:10 – What Does This Moment Need From Me?
24:55 – Understanding Different Types of Motivation
26:10 – The Mindset Skills Every Runner Should Practice
29:45 – The One-Minute Mindset Technique
31:20 – Focusing on What You Can Control
33:00 – Why You Need to Train Your Mind Before Race Day
35:40 – Final Advice for Runners & Closing Thoughts
Key Takeaways
Confidence is earned through action.
Every workout completed, every challenge faced, and every small goal achieved provides evidence that you can do hard things.
Patience is a performance skill.
Mental fitness develops the same way physical fitness does: through repetition, consistency, and practice over time.
Doubt doesn't disappear at higher levels of performance.
The goal isn't to eliminate fear or uncertainty. It’s to build the ability to move forward despite them.
Pressure is information, not an enemy.
Learning to interpret pressure as a sign that something matters can transform your race-day experience.
Progress isn't all-or-nothing.
Missing one goal doesn't erase everything you accomplished along the way.
Memorable Quote
"The work isn't about getting rid of doubt. The work is developing your tolerance for it." — Dr. Haley Perlus
Final Thoughts
Whether you're training for your first 5K, chasing a marathon PR, or navigating a setback, remember that both physical and mental growth require patience.
Keep showing up. Trust the process. Give yourself grace, but, don’t let yourself off the hook!
And remember, there’s no pace too slow!
Share this episode with a training partner who needs to hear it!
Connect with Haley Perlus:
And take ONE thing from this episode and apply it to your next run.
Thank you for being here. I appreciate you!
Support the show
The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.
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