‘Mantra’ is a Sanskrit word that literally translates to, “instrument for thinking.” Runners often use these repeated phrases to motivate themselves when the going gets tough, because they distract your brain from what your body is saying, when you know you can and should keep going.
A mantra literally allows you to ‘speak’ your goal into existence!
“There is science that supports the benefit of repeating positive affirmations and mantras to ourselves,” says Juliet Kuehnle, an avid runner, and Licensed Clinical Mental Health Counselor at Sun Counseling and Wellness. “When practiced consistently, we strengthen certain neural networks and reprogram our thinking, which then positively impacts our feelings and behavior.”
“Run the Mile You’re In”
Let’s put extra emphasis on “positive.” Avoid the negative thoughts like, “Ugh! My legs feel so heavy!” or “I really should get home and make dinner instead.” (You know you’ve said this!) Instead, try “One step at a time!” or “Up the hill! You can do it!” Kuehnle says using mantras helps us be fully present in your workouts.
“While exercising, repeating mantras can also help keep our focus on the task at hand rather than other brain activity, and it can keep us encouraged,” says Kuehnle. “These statements help us overcome negative thought patterns, help us feel better about ourselves, and help motivate us.”
If you’re using a mantra that is active-based for the task at hand, use one that focuses on how you want to feel, not what you are trying to overcome. For example, “I am strong” vs. “I’m not tired.”
“Every step gets me closer”
“‘Run the mile you are in’ is my favorite thing to remind myself,” says Lisa Landrum, founder of runCLTrun and coach at Forward Motion. “It reminds me that I can only control the steps I am currently taking, not what I have already done, and not the next mile. It’s a reminder to be present.”
We polled some of our runners from our Novant Health Charlotte Marathon, Half Marathon, and 5K races, and here are a few mantras that runners used to tap into that extra gas in their tank:
- Just. Don’t. Stop
- Smile, wave, and be thankful.
- You’ve done this before, you can do it again.
- What would hurt worse, quitting, or the pain you’re feeling right now?
- Remember your why.
- It’s going to hurt when you walk and when you run. Why not run and finish hurting faster?
- Every step gets me closer.
- Let your legs carry you.
- One mile at a time.
“You’ve done this before, you can do it again.”
Why take our word for it? These famous runners repeat these phrases to themselves – we’re sure they won’t mind if you use them, too!
- “Run hard, be strong, think big” — Percy Cerutty, distance runner and coach
- “I can run faster” — Haile Gebrselassie, distance runner, marathoner and Olympian
- “To give anything less than your best is to sacrifice the gift” — Steve Prefontaine, Olympic middle-distance runner
- “Negative split every run” — Sean Wade, Olympic marathoner
- “Think strong, be strong, finish strong” — Renee Metivier Baillie, middle- and long-distance runner
- “All I have to do is manage this moment” — Stu Mittleman, ultra-distance runner and coach
- “Fighter” — Kara Goucher, American marathoner, middle-distance runner and Olympian
- “The will to win means nothing if you haven’t the will to prepare” — Juma Ikangaa, marathoner
- “This is what you came for” — Scott Jurek, ultramarathoner
- “Run the mile you are in” — David Willey, marathoner and editor of Runner’s World
- “Because I can” — Janet Oberholtzer, amateur marathoner who overcame gruesome injury to run again
- “I have met my hero, and he is me” — Dr. George Sheehan, physician, runner, author, and coach
- “The only one who can beat me is me” — Michael Johnson, Olympic sprinter
- “As we run, we become” — Amby Burfoot, author, 1968 Boston Marathon winner, former Runner’s World editor
- “Just Smile” – Mikee H., Let Me Run Boy Award Winner
“This is what you came for”
Just remember that a mantra is about YOU, and nothing or no one else. Be inspired by what’s really inside YOU. It should be unique to your values and your goals, even if you have to add qualifiers as you get started.
“The power is in knowing that you own the words,” adds Kuehnle.