Become a better runner with running mantras. Here's how:

By Marnie Kunz

Running mantras can help you step up your running performance, energizing your workouts and improving your race times. Mantras are a valuable mental training tool that Olympians, pro athletes, and amateur runners harness to strengthen their mindset and achieve indomitable performances.

Anyone who’s run a mile knows that running is as much a mental sport as a physical one. Your body can do so much more than your mind allows. If you can tap into the strength of your mind and send the “go” signal instead of the yellow or red light signal when you feel fatigued or doubtful, you’ll be an unstoppable running force. Running mantras will help you tap into this powerful mindset.

What Is A Mantra?

“Believe you can do it. Think no other way but ‘Yes you can.’ The human body is capable of considerably more physical endurance than most of us realize.”

— Paul Reese

Mantra is a Sanskrit word, with “man” meaning “mind” and “tra” meaning “release.” Mantras are simple phrases repeated in meditation to help the mind focus and block out unnecessary background noise.

Mantras can also be used outside of meditation in everyday life to focus the mind and reduce negative thought patterns.

Mantras for Athletes

Mantras have also become a tool for elite athletes to improve their performance. You can reap the rewards of using running mantras as well to become a stronger, faster runner. When you are running, at tough moments during your workout, repeat your running mantras in your mind. You can even say your mantras out loud if you’d like.

Most athletes automatically fall into negative thinking patterns when workouts get tough, and having your running mantras in your mind ahead of time will help you replace doubtful thoughts that question your abilities with positive, strong thinking.

High-Performing Athletes and Mantras

Many top-performing athletes use the power of mantras to help them achieve peak performance. Olympic medalist Courtney Frerichs credits mantras with helping her win a silver medal and shocking the world in her 3000-meter steeplechase performance at the Tokyo Olympics. Frerichs has used different mantras throughout her training, with some from her coaches including “Expect nothing. Achieve everything,” and “Let yourself run.” Olympian Chelsea Jaensch uses the mantra “On and Up,” before long jump performances.

Olympic and world champion runner Allyson Felix has retired from sprinting but still uses mantras in life, including "Be here now."

Running Mantras to Try

Running mantras can help you banish negative thinking on your runs and give your mind something positive and motivating to focus on, especially when workouts get tough. Whether you’re training for your first 5K or an ultra marathon, mantras are a valuable training tool.

Here are some running mantra suggestions you can use during your workouts and races:

“I am tough.”
“I can and I will.”
“I am strong.”
“I run hard.”
“I run long.”
“Yes I can.”
“I always win.”
“Light, fast, strong.”
“I finish strong.”
“I am resilient.”
“I always endure.”
“I will prevail.”

As you can see, mantras are simple, short phrases. They may even seem cheesy when you first start using them. Try mixing up your mantras and making up your own until you find a combination you’re comfortable with. And even if you feel silly repeating these phrases in your head during runs, stick with it, and I guarantee within a few weeks you will start to see an improvement in your running performance.

How to Use Running Mantras

I suggest writing out your running mantras and hanging them on your mirror, your fridge, or any place visible in your home. Say them every morning and repeat them when you are running. Pick just one or two mantras to start and as you get used to them, you can add in more as needed.

You may say your mantras to yourself and also out loud, during workouts and at home. The more you say your power words, the more they will help you.

You can also subscribe to our Wellness Wednesday newsletter to get a different workout mantra delivered to your inbox each week.

Meditation is also a great time to practice using your running mantras. When you are in a relaxed, meditative state, repeat your mantras in your mind. Practice your mantra when you do running visualization exercises for maximum effectiveness.

Benefits of Running Mantras

Running mantras offer many benefits. If you practice them regularly, you will see an improvement in your focus as you run, and you will feel more confident and relaxed. Running mantras also help improve self-awareness, reduce stress, and add more positivity to your outlook.

In one study, subjects who repeated a mantra displayed decreased brain activity, allowing for increased focus and relaxation. This can be especially helpful if you tend to get sports performance anxiety or get caught up in spirals of negative thinking during tough workouts.

For me, running mantras helped me learn to relax and enjoy my races more. I was an anxious racer in high school and college track and cross country, and learning how to practice using mantras and meditation helped me to relax and lower my college race times, while also enjoying my running more. Now that I’m a running coach, I often help my clients build confidence and reduce anxiety by using mantras. From runners training to pass the NYPD run test to NYC Marathon runners, many of my clients have been able to crush their running time goals and race goals by using mantras (plus following a training plan).

Have you tried using running mantras as part of your mental training? Comment below or tag @Runstreet on Instagram to share your training and get cheered on. Happy running to you, and enjoy your mantras!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

How to Use Running Mantras for Better Performance