Teach a runner a quote and he’s set for the next workout. Teach a runner the tools to create positive running affirmations specific to their situation and they’ll eat for life. Wait, I think I’m mixing metaphors. It’s true though, right?
You pull up your Instagram, there’s an amazing quote that fires you up and reminds you that you CAN do this.
You start running and within minutes that fire has been dowsed with a fire hose of reality…this shat is hard.
Complete and utter system meltdown and that quote hasn’t even crossed your mind again, let alone pushed you forward. Running is mental.
The hard runs, the good runs, the days you just can’t get enough, it’s all driven by our emotions and thoughts.
Developing an affirmation, or mantra, you can call on when it feels like someone peed on your cornflakes can truly turn around a hard run.
It won’t magically become easier, but the way you feel about the struggle will and that relaxation often leads to better race day, better speed workout, better long run…happier runner.
What are Running Affirmations?
Statements that we repeat over and over through the many months of training and on race day, which work their way in to our subconscious.
Through that consistent repetition we begin to believe in their truth and turn it in to our reality. A great example is my own affirmation “I get stronger with every mile.”
I started saying this during long runs because I was consistently hitting a wall. In the moment it gave me a little shift, but over time that statement sank in and it’s carried me for years of distance running. I genuinely feel like now I have more consistency in longer runs.
Was there training that happened, of course. But simply believing you are good or bad at something has a massive impact on your results.
20 Running Affirmations to Help You Push Through
If you’re anything like me, I still need examples to go forth and create my own thing!
Give me a starting point, just like a training plan that you tailor to your needs.
Muhammad Ali once said, “It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.”
If they’re good enough for him, then I’m on board!!
- All I need is within me now and I have the courage to see it through.
- Every day and in every way, I’m getting better and better.
- Every mile, I’m getting stronger and stronger.
- I am prepared, focused and ready to complete this run.
- I love every cell in my body and it loves me back.
- Today is a new opportunity for me to grow and become a better runner.
- I have completed many similar runs and trust in my body to do so again today.
- I enjoy filling my body with the foods that are best for me.
- It’s easy for me to get up for my morning workouts.
- I quickly forget bad workouts because everyone has them.
- I start each workout strong and finish even stronger.
- I love the run and go into each one with enthusiasm and joy.
- I can do hard things.
- I am going to embrace the nervousness and excitement to fuel my run.
- I am going to show up and give my best today.
- I am grateful that I get to do this.
- I can achieve anything that I set my mind to.
- I can and I will complete this race.
- I am going to be proud no matter what happens because I know I worked hard.
- My body is strong, my mind is strong, I can do this.
Affirmations for Runners
Repeating positive running affirmations or mantras daily helps to reprogram your subconscious mind, by replacing negative thought patterns over time.
What many of don’t realize is that our negative thoughts are also considered affirmations, as the repetition of those thoughts generally ensures they come true!
Beliefs are learned thought patterns that we have developed and repeat daily. Many of these beliefs work well for us, but others may be preventing us from achieving what we believe we want.
Every thought we think or say is a reflection of our inner truth or beliefs.
What you believe often isn’t fact. Like “I always fail at intervals” or “I”m just a bad runner”. Ehhh are those really 100% factual statements?
How to Use Positive Running Affirmations?
Just mumbling a mantra of “I am fast and strong” won’t do much unless you put a little bit of umph behind it.
An affirmation doesn’t have to be true at the time you say it, but you have to believe it’s possible. Using the affirmation daily helps your brain begin to believe that it’s possible, which makes it easier to create habits and make choices that support achieving the goal.
The goal of selecting positive affirmations is to help retrain your thinking and focus on what you DO want rather than what you do not want from life.
An example would be to change “I’m so slow” into “I am making progress everyday towards my running goals”.
One definitely feels better than the other and has a huge impact on how you feel about yourself and how you carry yourself through the day.
This isn’t about just thinking happy thoughts and life will suddenly be perfect. It is about re-framing how you see yourself and the world to ensure your experience is better. A rock rolling down hill gains momentum; your thoughts act in the same way.
1. Choose an affirmation
What is one area you truly want to improve? Speed? Distance? Nutrition?
2. Put some emotion behind it
Smile, get pumped up and really feel as though it has already happened.
3. Get in Gratitude
Now that you feel like it has already happened, celebrate by saying thank you to God, the Universe or whatever you may believe in. Gratitude is one of the fastest ways to improve your mood according to numerous studies.
Affirmations can be said out loud, written or simply repeated in your mind. One very effective way to use this is called “mirror work” by Louise Hay and involves looking at yourself in the mirror as you make these positive statements.
Awkward yes and that’s kind of the point!
Personally I like to say my affirmations during the first mile of my run, you know those moments where you’re still working out the kinks, not quite in flow yet.
How to Create Your Running Affirmation or Mantra?
After looking through some of the examples, you might find that you are ready to create your own affirmation specific to your goals and desires.
Here are a few key tips:
- Speak as though what you ask for already is; (I have, I am)
- Use only positive words; (eliminate not, don’t, won’t)
- Include feeling words; (joyfully, happily, generously)
- Say it with feeling
- Visualize what you are saying. (This one takes practice, but is the most powerful way to enhance the effect of affirmations)
If you are looking for more affirmation resources, I highly recommend You Can Heal Your Life and Making Your Thoughts Work for You by Dr. Wayne W. Dyer; Byron Katie
Looking for more mental training?
- Running Mantras of the Elites
- 73 Marathon Quotes to Inspire
- Understanding the power of GRIT
- How to Overcome Negative Running Thoughts
- How to Handle Bad Run Day
Other ways to connect with Amanda
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Facebook Community Chatter: RunToTheFinish
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This is great. I need to get better about using a mantra during my runs when they get really tough. I do use them as a daily basis through my regular meditation practice and since running can be so meditative, it makes sense!
i love this. but i hope i don’t have to use them soon :)
Hi Amanda! Love this! I’m not even a runner, but I totally believe in the power of positive self-talk and putting yourself in the mindset where you want to be. Great stuff! :)
I love this! It reminds me of Jeff Galloway’s book on motivation and the sections in his books about mantras.
Amazed at how mental running is and it is so true that speaking the truth, speaking joy and positive things even after a tough run. :)
I could use mantras and affirmations in so many areas and I’ve been trying to. Running is so mental and not just physical!! I had big running plans this year but put them on hold again for next year but hoping that my heart and head are in it as much as I want them to be.
Amanda, I’ve just recently found your blog and I love the way you speak to the things already on my mind. I use mantras and have learned in recent years the power of controlling ones thoughts and being positive. Great post! And thank you
So much of running is mental! I used to play the song “Don’t Stop Me Now” by Queen to pump me up! LOL!
I love this, But I hope never use them ! haha
Oh my gosh. How’d you know I needed to read this this morning?? :)
Super hard for me group speed workout last night and so many emotions!!!
Thank you for this Coach!!!
Great article, I try and meditate when I’m doing cardio – either by focusing on the moving muscles, my breath or counting to 20 for each ‘stride’ or stroke if using a rowing machine. “Let’s go champ” is my fave affirmation from Shannon Briggs!
Love this! Such a great way to motivate oneself! Great quote to remember from Frank Outlaw!