I didn’t set out to become a mantra guy. But somewhere between sweaty early runs and the quiet rhythm of my breath, something clicked. “Relax, Light Feet.” On race day at the Georgina Spring Fling Half Marathon, it became, “Come on, Come on, Come on.” Lately, it’s “I’m a marathoner – breathing easy.” These words aren’t magic, but they do something. They calm the noise. They tether the mind to the body. And in the long game I’m playing – My Mantras and My Marathon – that rhythm matters.
What Even Is a Mantra for Running?
It’s not some mystical chant or esoteric hum (unless that’s your thing – no judgment). A running mantra is simply a short, meaningful phrase you repeat during a run. Think of it as mental fuel that you can sip with every stride.
Some mantras keep you focused:
“Form. Flow. Forward.”
Some soften the panic when your legs feel like bricks:
“Strong. Light. Smooth.”
Others are oddly poetic and deeply personal:
“This is the work. I asked for this.”
Why They Work (Yes, Science Says So)
Turns out, this isn’t just placebo. Studies have shown that repeating a mantra or using positive self-talk can lower perceived exertion and boost endurance. One study in Brain and Behavior used MRI scans and found mantra repetition reduced activity in the default mode network – a brain system tied to distraction and wandering thoughts. Translation? Mantras help keep your brain from drifting into “why am I doing this?” territory.
Another study in Medicine & Science in Sports & Exercise found that cyclists using motivational self-talk were able to go 18% longer than a control group. That’s not a marginal gain – that’s a whole extra hill climb.
Want to dive into the evidence? Here’s a great overview on The Mother Runners and another one from Runner’s World South Africa that breaks down the science and the practice.
How I Use Mantras (And When They’ve Helped Most)
I don’t have a tattoo that says “mantra guy,” but maybe… These phrases show up most reliably during hard efforts or solo long runs. On speed days, I might sync “I’m a Marathoner, Flowing Easy” to my cadence. During my first recovery run after the Georgina Half, I breathed out, “Just here. Just now.” Over and over. It became meditation in motion.
I even use pre-run mantras, often when I’m still sipping coffee or Nuun and getting my gear sorted. One of my go-to lines:
“This is gonna be good. You can do these splits”
It snaps me out of dread and into gratitude. I can feel my shoulders immediately un-hunch.
Though I haven’t yet toed the start line, much less finished training for my first marathon, my chosen mantra – I’m a Marathoner…” – just fits. It seems right.
For more mental strategies, read: Anatomy of a Long Run, where rhythm, breath, and pacing cues helped me stay grounded and consistent over distance.
Finding Your Mantra
A good mantra should do one or more of the following:
✅ Calm you down (when panic or pace creep in)
✅ Lift you up (when you want to bail)
✅ Cue your form (shoulders, breath, cadence)
✅ Remind you who you are (or who you’re becoming)
Need inspiration? Check out this solid list from Active Andrea. Some are silly, some are serious – but one might spark something in you.
Why This Matters for Plus50 Runners
As we age, resilience isn’t just physical – it’s mental. Mantras help me stay present, soften stress, and even lower my heart rate during tempo runs. They’re an accessible tool for runners over 50 who want to train smarter, not just harder.
Internal tension? Mantra.
Early burnout? Mantra.
Mid-race doubt? Mantra.
My Mantras and My Marathon are training partners now. They’re not just catchy phrases – they’re reminders of why I lace up and why I keep going.
Want to Try One?
Here are a few you can borrow, adapt, or remix into your own:
- “I am here. I am strong.”
- “Relax the jaw. Run tall.”
- “This is the work.”
- “BQ Easy.”
- “Let it flow.”
- “Recap. Recover. Relax. Ready.” ← Hey, that one’s mine. Feel free to steal it.
Final Stride
Mantras won’t run the klicks or miles for you. But they’ll run with you. They’ll show up when you need them. They’ll remind you who you were when you started and who you’re becoming with each step forward. And for me, that’s what My Mantras and My Marathon are all about.