Every runner knows that moment. Your legs are heavy, your breathing is labored, and that little voice in your head starts whispering "maybe you should stop." As a running coach, I've been there countless times, and I've guided numerous runners through these challenging moments.
Whether you're returning to running after injury or pregnancy, had a bad night's sleep or just a bad day.. What if you could transform that voice from your biggest critic into your strongest ally?
That's where running affirmations come in – they're not just positive phrases, they're powerful tools that can reshape your running experience from the inside out.
What Are Running Affirmations and Why Do They Matter?
Running affirmations are positive, personal statements that challenge and replace self-defeating thoughts. Think of them as mental training – just as important as your physical training plan. When you're out there logging miles, your mind can be either your greatest supporter or your biggest obstacle.
I've seen this firsthand with my runners at Tight Knit Wellbeing. One of my favourite client success stories involves Sarah (name changed for privacy!), who went from avoiding hills like the plague to conquering them by creating her own hill-specific mantra: "Hills are my happy place." What started as a somewhat ironic joke became her genuine mindset after a few months of consistent practice.
Science backs this up. Research in sports psychology has shown that positive self-talk can improve performance, increase endurance, and even reduce perceived effort during exercise. It's not just about feeling good – it's about rewiring your brain to support your running goals.
Affirmations vs. Mantras: Your Mental Running Toolkit
While affirmations and mantras might seem similar, they're distinct yet complementary tools in your mental running arsenal. Affirmations are specific, purposeful statements that reshape your thinking – like "I am strong enough to conquer this hill" – designed to challenge negative self-talk and reinforce positive beliefs. Mantras, on the other hand, are more rhythmic and meditative, often repeated like a musical phrase to create focus and mental momentum – think of the energising "Just keep running" sung to a familiar tune. In this blog, we'll embrace both as powerful forms of positive self-talk, recognising that sometimes a carefully crafted affirmation and other times a simple, repeated phrase can be exactly what you need to push through those challenging moments in your running journey.
Making Affirmations Work for You (And Having Fun with Them!)
The key to effective affirmations is making them personal and believable – and sometimes, a little bit silly! Some of my most successful mantras with clients have come from unexpected places. One of my personal favourites is singing "Just keep running" to the tune of "Just keep swimming" from Finding Nemo. It might sound ridiculous, but on those long training runs, it's exactly the light-hearted encouragement needed to keep going.
Another effective chant came in the form of "Pump it, harder" to the beat of the Black Eyed Peas song during tough intervals. Music-based affirmations have become a signature tool in our coaching practice because they're memorable, energising, and fun.
The most powerful affirmations are:
Stated in the present tense
Personal and specific to your goals
Positive and empowering
Realistic and believable
Connected to your values and motivation
And sometimes, just plain fun!
Finding Your Personal Power Phrases
Before diving into ready-made affirmations, take a moment to reflect on your running journey. Ask yourself:
What are my biggest mental hurdles when running?
When do I most often want to give up?
What makes me feel strong and capable?
What are my core running goals?
What values drive my running journey?
What songs, movies, or phrases make me smile?
Your answers will help you identify which affirmations will resonate most strongly with you.
20 Powerful Running Affirmations
If you struggle to come up with something from a blank canvas, let's try some brainstorming. Here are some effective affirmations, including several that have worked wonders for our Tight Knit Wellbeing community:
For Tough Hills and Hard Efforts:
"I am stronger with every step"
"Hills are my happy place" (Sarah's famous mantra!)
"I embrace the challenge before me"
"My body is capable and my mind is willing"
"I run with power and purpose"
For Long Runs and Endurance:
6. "Just keep running, just keep running" (Finding Nemo style!)
7. "Each mile makes me stronger"
8. "I trust in my training and preparation"
9. "I have endless energy to reach my goals"
10. "My endurance grows with every run"
For Self-Doubt and Negative Thoughts:
11. "I am a runner, no matter my pace"
12. "I deserve to take up space on this path"
13. "My journey is unique and valid"
14. "I celebrate every effort I make"
15. "I am exactly where I need to be"
For Race Day and Performance:
16. "Pump it, harder!" (Black Eyed Peas power!)
17. "I run with confidence and joy"
18. "My mind and body work together perfectly"
19. "I embrace the excitement of competition"
20. "I am capable of amazing things"
Creating Your Own Affirmations
While these examples can get you started, the most powerful affirmations are the ones you create yourself.
Here's a simple formula to create personal affirmations:
Start with "I am" or "I can"
Add a positive action or quality
Connect it to your specific goal or challenge
Make it present tense
Keep it short and memorable
Consider adding a musical element or rhythm
For example:
Challenge: "I get intimidated at races"
Affirmation: "I am calm and confident among other runners"
Putting Affirmations into Practice
The best affirmations in the world won't help if you don't use them. Here's how we implement them at Tight Knit Wellbeing:
Morning Prep:Â Start your day by writing down or saying your chosen affirmation
Pre-Run Ritual:Â Incorporate your affirmation into your warm-up routine
During Runs:Â Use specific affirmations for challenging moments (hills, fatigue, etc.)
Group Power: Share affirmations during group runs – there's something magical about a whole group chanting "Just keep running" together!
Recovery Time:Â Include affirmations in your cool-down to celebrate your effort
The Long-Term Impact
Remember, like physical training, mental training takes time and consistency. Don't expect immediate transformations, but do expect gradual, lasting changes in how you think about and experience your running.
I've seen countless runners transform their relationship with running through the power of affirmations. Start small – choose one or two affirmations that really speak to you and practice them consistently. As they become natural, add more to your mental toolkit. Over time, you'll build a powerful collection of personal mantras that support and enhance your running journey.
Your mind is a powerful ally in your running journey. By consciously choosing and practicing positive affirmations, you're not just changing your thoughts – you're transforming your entire running experience.
If you're after a bit more motivation to get started on affirmations, check out our small batch Running Affirmation Cards!
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