If you’ve ever caught yourself thinking, “I’m just not built for speed” or “I can’t keep up with runners younger than me,” you might be dealing with more than just self-doubt. These thoughts often come from deep-seated beliefs we don’t even realize we have. They shape how we see ourselves as athletes and, ultimately, how we perform.
This is where the Implicit Association Test (IAT) comes in. Originally designed to uncover unconscious biases about race, gender, and other social categories, the IAT also applies to running in ways that might surprise you. Whether it's about your own abilities, the competition, or the sport itself, these hidden biases could be influencing your training and race-day decisions more than you think.
How Implicit Bias Shows Up in Running
1. The Limits You Put on Yourself
Runners often label themselves in ways that shape their training and progress. “I’m not a fast runner,” “I’m too old to PR,” or “Hills aren’t my thing.” These beliefs feel like facts, but they’re actually just stories we tell ourselves. The problem is, your brain looks for evidence to confirm them. If you believe you’re slow, you’ll hesitate to push the pace. If you think you’ll never get stronger on hills, you’ll avoid hill work and never give yourself a chance to improve.
2. The Assumptions You Make About Others
We all do it. You size up the runners around you at a race or in your training group and make snap judgments. Maybe you assume the tall, lean runner in flashy racing shoes is going to blow past you. Or you underestimate someone in an oversized race shirt who looks more like a weekend warrior than a competitor. These biases can mess with your confidence and race strategy, whether you’re giving up before the race even starts or being thrown off when someone you overlooked passes you in the final miles.
3. Bias in Coaching and Training
If you’re a coach, mentor, or even just someone who gives running advice, unconscious bias might be influencing the way you support other runners. You might expect younger athletes to improve faster or assume that certain body types are naturally better at endurance or speed. Recognizing these biases helps create a more inclusive and effective coaching approach that meets every runner where they are.
4. The Bigger Picture: Inclusivity in Running
Running is often seen as an open and welcoming sport, but implicit bias can still shape the experience. Who gets sponsorships? Who gets featured in media coverage? Who feels truly welcome at the starting line? The more we examine our own biases, the more we can work toward a running community where everyone feels like they belong.
What Can You Do About It?
The good news is that implicit biases aren’t set in stone. Awareness is the first step. Pay attention to the thoughts that pop into your head about yourself and others. Challenge them. Instead of saying, “I’m not a fast runner,” ask yourself, “What would happen if I trained like I was?” Instead of assuming someone else is more capable, remind yourself that running performance isn’t always visible on the surface.
If you’re ready to break through the limits you’ve set for yourself, I can help. Whether you need a training plan that challenges your assumptions about your abilities or coaching that helps you see yourself in a new light, we’ll work together to shift your mindset and unlock your full potential. Reach out, and let’s get to work on building the runner you’re meant to be.