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Running Mantras: Why They Work, What Elite Runners Use

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You’ve heard of yoga off the mat right? It’s the idea of taking the stillness, the breathing, working through the difficult spots and living your life that way.

Well guess what, it’s time for a new trend #RunOFFtheRoad — unfortunately I’m afraid this could trigger road rage or just get trail runners excited and that’s not exactly what I mean. So all you creative peeps, ponder this during your weekend runs…how can we share the message of running in our daily life.

You know what I mean – 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!Running Mantras 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?!}.

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.Lauren Oliver

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.

Your training is only as good as your thinking! #Running Mantras to try! Click To Tweet

In fact, I’ve even shared with you in a few articles the power of thoughts on healing or even preventing injuries!!

How To Use 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.
running mantras

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.

Running Mantras

Here are some additional runnings mantras, which work both during tough runs and tough moments in life.

  • This too shall pass.
  • I can. I will.
  • I am strong.
  • Fearless and free.
  • 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.
  • 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.

Use this process to create your own personal and perfect mantra >>

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.Gloria Balague, Ph.D., a sports psychologist

Elite Runner Mantras

Part of the reason that 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 mantras are personal to you and your goal.Running mantras used by elite runnersKara 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.

Mantras of the elite runners - see which one's work for you! #runchat Click To Tweet

good mantrasMore brain games:
Could your pain be all in your head?
You’re Injured: 7 Step Mental Recovery Plan
Overcoming negative thoughts while running
Why I Love a No Good, Very Bad Run

What’s your favorite mantra?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Sign Up to Receive a Weekly Newsletter with Top Running Tips

 

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Posted by amanda Categories: mental marathon training, Motivation, running coach

Reader Interactions

Comments

  1. Taylor Kiser says

    August 26, 2015 at 7:46 am

    This is such a great post! I currently don't really run, but when I get back into it, I will definitely be using these!

  2. Taylor says

    August 26, 2015 at 7:56 am

    I always tell myself, "you're stronger than you think. don't be weak. Keep pushing" pretty much over and over when I'm tired.
    My recent post 8 Present Day Fitness Fads That Aren’t Any Better Than Your Grandma’s

    • RunToTheFinish says

      August 26, 2015 at 10:11 am

      I figured yours was something like, "I'm going to kick your ass even harder later if you think about slowing down now." :)

  3. Elise says

    August 26, 2015 at 8:06 am

    I'm not very fast and have often felt disheartened when other runners overtake me, so my favourite mantra I repeat is "not a race, my pace." It helps me keep at a steady pace when I've been tempted to speed up and burn out when others overtake.

    • Kathleen says

      August 26, 2015 at 9:36 am

      I have a very similar mantra that I use especially during races: your race, your pace. Brings the focus back to me, my body, and my running journey when I start comparing myself to others.

    • RunToTheFinish says

      August 26, 2015 at 10:11 am

      Shoot we all get passed and that mantra would save a lot of people angst!! LOVE it!

  4. Sara T says

    August 26, 2015 at 8:08 am

    Oh I love this! I think my mantra changes based on the training cycle I'm in. During my last training my mantra was "earned not given" this time around it is "run the mile you are in" because I'm having trouble with getting ahead of myself!
    My recent post Track Love

    • RunToTheFinish says

      August 26, 2015 at 10:10 am

      OHHH earned not given, I really love that when pushing for a new PR!!

  5. Brie @ Lean, Clean, & Brie says

    August 26, 2015 at 8:37 am

    I love these mantras! During tough runs these always help me push through and stay focused on my goals.

  6. @suzlyfe says

    August 26, 2015 at 8:41 am

    As simple as it is, "you just gotta keep on going," and "girl, you got this" have worked for me in the past! I kind of chant them along with my breathing!
    My recent post Marathon Training Nutrition: Long Run Day

  7. PrettyLittleGrub says

    August 26, 2015 at 9:14 am

    Mantras absolutely make the difference. For me, during my last marathon I would just take it one mile at a time. At ever marker I would count down and say to myself, can you run 5 more miles…yes you can!
    My recent post How to Stay Consistent with Exercise

  8. Kimberly G says

    August 26, 2015 at 9:51 am

    I love these! I absolutley use running mantras when I'm struggling during a race. It really helps me

  9. Lauren says

    August 26, 2015 at 10:01 am

    I like Breathe it In, Run it Out! Mine is always breathe (obviously), lots of profanity and you've got this-type stuff, or Stronger than you know!
    My recent post Rock 'n' Blog #TrainingRockBox Reveal

    • RunToTheFinish says

      August 26, 2015 at 10:10 am

      a lot of profanity, OMG I'm dying!!!

  10. Ram says

    August 26, 2015 at 10:52 am

    Our business in life is not to get ahead of others but to get ahead of ourselves–to break our own records, to outstrip our yesterdays by our today, to do our work with more force than ever before.

  11. Erica @ erica finds says

    August 26, 2015 at 1:07 pm

    Love it! My racing mantra is "my kind of race… my kind of day" for favorable courses on good weather days. Or "be awesome." Mantras work. I also like to smile when it hurts. Smiling automatically makes us feel better – there is science to prove it!
    My recent post Wednesday Giveaway Round Up #33

    • RunToTheFinish says

      August 28, 2015 at 9:11 am

      I love that!!! getting away from focusing on those around us in a race is huge

  12. reh556s says

    August 26, 2015 at 3:22 pm

    These are great running mantras. I love reading/hearing what works for others… and the elite athletes! :)
    My recent post Weigh In Wednesday – Success!

  13. maryedooley says

    August 26, 2015 at 5:32 pm

    Hahahah I definitely also end up swearing a lot. or, on the footsteps, "just go, just go, just go…" particularly a hill.

    Also, I used to babysit a girl with autism (Asperger's Syndrome), and when we would play on the WiiFit, she would do the run and from the halfway point to the end she would say in this singsongy way over and over again "almost there, almost there, almost there…" so I do that often. From the halfway point on. It's silly, but it also makes me think of her and her fam which I like :)
    My recent post Living in a dream….

    • RunToTheFinish says

      August 28, 2015 at 9:11 am

      Anything that lets us tap in to emotion, i swear works wonders!!

  14. thisrunnersrecipes says

    August 26, 2015 at 8:46 pm

    All of these are such powerful mantras! Currently, my favorites are to tell myself that I've done harder things before and to just relax into the run.
    My recent post Best Cooking Resources + Recipe Suggestions from You!

  15. Kristen says

    August 26, 2015 at 10:05 pm

    I love this! These mantras are great, and I really like your personal favorite. One that I’ve used is “strong, smart, steady” reminding myself to run strong, run smart (like don’t go out too fast, etc), and run steady (especially in long runs).

  16. emjoseph94 says

    August 27, 2015 at 8:09 am

    Lately mine has just been "run happy" but for harder workouts it's "you can do hard things."
    My recent post It’s the Little Things…

  17. Krysten says

    August 27, 2015 at 10:07 am

    My mantra is "Have Pride in how far you have come. Have Faith in how far you can go"
    My recent post Let's Talk About Breastfeeding

  18. Laura says

    August 27, 2015 at 10:12 am

    I think with every year I learn more and more what a mental sport running is! I love the 'fit, fast, fierce'- I"m gonna try that one in a 5k.

  19. fruitionfitness says

    August 28, 2015 at 6:00 am

    Love, love mantras! These are all great, and I've probably used most at some point! I often use 'stay where you are' when I'm trying to not do more than I need to be doing.
    My recent post Bulu Box Review + Discount Code!

  20. Leonie Shuck says

    August 28, 2015 at 6:47 am

    Mine are: 'Relax, and breathe.' 'This is easy.' 'Technique over speed.' and if I'm climbing a hill 'Just float up the hill. You are a piece of thistledown.' I'm also a lazy breather, so I have to keep reminding myself that 'oxygen is free!' 'you can do anything, if you breathe hard enough'

    • RunToTheFinish says

      August 28, 2015 at 9:10 am

      oxygen is free, that's awesome!! I haven't heard that one before

  21. whostardis says

    August 28, 2015 at 4:02 pm

    your almost there! its a mantra and a little bit of a lie sometimes but it almost always keeps me going

  22. Kate @ Did that just happen blog says

    November 11, 2015 at 3:28 pm

    I just ran my first 5k and used “fast feet to finish” for the last bit!

  23. DHC says

    November 13, 2015 at 1:41 pm

    Run Easy, Run Smooth, Run Light, Run Fast!

    and,

    Relax, Smile, Enjoy!

    and,

    Persistence Run…

  24. Jana L White says

    February 23, 2017 at 12:19 pm

    My new one is “She persisted”

  25. Jaziel says

    July 24, 2017 at 10:04 pm

    I am a cancer survivor and I say ” Run because I couldn’t. Run because others can’t. Run because we won’t forever”. During the run I say “Don’t stop. Never quit.” This brings the tears to my eyes, makes me run faster, even if I am numb under my ankles. Never quit.

  26. Stephanie says

    October 15, 2017 at 3:43 pm

    strangely enough what works for me is a scene from Lord of the Rings – where Aragorn, Legolas and Gimli chase those Uruk-hai that have taken two of the Hobbits. And Gimli in all his heavy gear pumps after the other two, reminding himself “keep breathing – that’s the key – keep breathing”. Cheers me up no end, although sometimes I’m just glad I don’t have to run geared up like that….

  27. Samantha says

    December 6, 2017 at 8:26 pm

    Today I used the Deadpool-inspired, “MAXIMUM EFFORT!”

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
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At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
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I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
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✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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