The mental side of running is often joked about, but it’s truly a massive component of having a great training cycle and race day. There is a lot we can do during training to help with this, but one key tool is running mantras.
It can be as short as a single word or as long as a phrase.
What matters is that you FEEL it deeply and connect with it. Ideally you’ll start using it during some of your harder training runs from speed workouts to long runs, so that you’ve made that mental connection. But if you only start on race day, that’s ok.
We went DEEP on the mental stuff in Virtual Run Club and I was blown away by how much it shifted everyone’s runs. Suddenly that long run wasn’t so dreaded, the speed work wasn’t so scary and those race day nerves were ready to be used for a masterful performance.
But we can’t do a full class here, so let’s start with the easiest tool we all have access too right now! Finding your marathon mantras or 5K mantras or whenever you need to pull them out.
What Are Running Mantras?
It’s a specific set of words that you repeat during tough moments to help you find that inner strength to go on.
Once you’ve found the right mantra, you’ll repeat it over and over during that tough time. This is actually a calming thing for your brain and allows you to come back in to focus on the goal, rather than letting your mind wander in to thoughts of how hard this is.
You know the feeling that you can do anything, the pride of pushing through, the knowledge of caring for your body, the connection with others, the disconnection from shit that don’t matter!
The right mantra helps you tap in to this power even with the moment is HARD.
Coming from that space, let’s talk about good MANTRAS!! Not only do they work in running, but they work off the road too {out of the shoes?!}.
Lauren Oliver nailed it with this statement, “Running is a mental sport, more than anything else. You’re only as good as your training, and your training is only as good as your thinking.”
42 Running Mantras List
Here are some running mantras, which work both during tough runs and tough moments in life. Read through them and see if anything really hits home for you.
That’s your mantra.
I can do hard things.
This too shall pass.
I can. I will.
Just see what you can do.
I’m loving this challenge.
I am strong.
Fearless and free.
.
This is my race, no one else’s.
Today I can do this, one step at a time.
I’m in charge of how I feel, not my subconscious.
I love running and it loves me back.
I am a runner.
Forward is a Pace
Earn this.
Light and fast.
Just keep running {Nemo}
Breath it in. Run it out.
This will not kill you.
What if you can…
Quick feet.
I eat hills for breakfast.
Six pack abs – this worked when I was running near the elites 🙂
“Do or do not, there is no try.” -Master Yoda
Run Hard. Be Strong. Don’t Quit.
This race is my B*#ch
Breathe.
Relax and roll.
Right left, right left.
I trained for this.
Stronger and stronger with every mile.
My legs feel fresh and free.
.
It’s all temporary.
Embrace the Suck.
Strong. Focused. Relaxed.
Run the mile you’re in.
Don’t think. Just Run.
My race, my pace.
Running isn’t that serious.
8 Elite Runner Mantras
Part of the reason that running mantras are so powerful is that you start to use them during training, so that on race day you have an association with getting yourself through tough runs or hitting your goal pace.
The best race mantras are personal to you and your goal.
Kara Goucher’s favorite: Fighter
Shalane Flanagan: Run without any regrets
Ryan Hall: Doesn’t have a specific one, he focuses on following a plan instead
Meb Keflezighi: Besides “Boston Strong”, he prays
Desi Davila: Calm, Calm, Calm. Relax, Relax, Relax.
Bill Rodgers: Relentless.
Deena Kastor: Go Faster. Push Harder. Today, Define Yourself.
Amy Hastings: I breathe in strength. I breathe out weakness.
You’ve heard of yoga off the mat right? It’s the idea of taking the stillness, breathing, working through the difficult spots and living your life that way. Running mantras are your way of finding that moment while working hard.
How To Use Running Mantras
Your brain works incredibly fast taking in the approaching car, the barking dog and of course the pace on that watch!
It doesn’t have time for you to process the subconscious beliefs popping up that tell you “this is too fast for me“, “I’m probably tired after a week of hard work” and so forth.
Which means it’s YOUR job to give your subconscious NEW programming!
One of the fastest ways to do that is to find a mantra that resonates with you.
Each time you repeat it, your brain and body respond…the more you use it, the more it becomes so ingrained you’ll start thinking it without even knowing!
My long time personal favorite: Stronger and stronger by the mile. So we turned it in to a shirt that our Run To the Finish runners sport on those tough days!
Love RTTF Coach Stacey rocking hers everywhere!
The best way to use a mantra is to find the one that resonates most clearly with how you want to feel and then repeat it slowly and confidently.
Use this process to create your own personal and perfect mantra >>
As explained by Gloria Balague, Ph.D., a sports psychologist, “The words have to be right to draw the right response from inside of you. The wrong words will have no emotional echo, no emotional resonance. Self-awareness is an important psychological skill. You have to know what works best for you.”
Understanding How Your Words Influence Your Run
You’ve heard of the conscious and subconscious, but did you realize that you’re often being driven by the thoughts you aren’t aware of? Your conscious mind takes over while trying to decide how you’ll squeeze in a run around a last minute phone call, a plumbing issue and a strong desire to finally eat!
Meanwhile, your subconscious kicks in to remind you that “you’re lazy” or “you’re a runner”.
It all depends on the program that has been repeated over and over throughout the years.
Of course we wouldn’t intentionally say things to ourselves that might derail progress, but we pick it up from magazine covers, little comments from teachers and suddenly those words turn in to beliefs: something our mind holds to be true.
In fact, I’ve even shared with you in a few articles the power of thoughts on healing or even preventing injuries!!
What’s your favorite mantra?
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