If you’ve heard yourself repeating, “I can do this!” or “I’ve totally got this!” during those long runs, you’re already familiar with mantras. The word “mantra” derives from the Sanskrit roots “man-” (to think) and “-tra” (instrument), and refers to a prayer, incantation, or repeated phrase designed to focus the mind. Mantra comes from Indian Vedic traditions, and has been used in Asian religions including Hinduism and Buddhism. Today, mantras have been adopted as a tool for all sorts of situations, including, say, to get through a tough workout.

“For me, a running mantra is anything that can be used to reinforce your positive self-talk and encouragement for yourself,” says Peloton instructor Jon Hosking. “Hearing everyone else’s encouragement for you is one thing, but hearing your own is powerful.” Even better? Mantras are highly customizable, so you can either choose a phrase from someone you look up to or make up something entirely unique to you. 

The nature of your affirmation can also change based on what you need in that particular moment. At the beginning of a marathon, you may want a phrase that invokes strength, while at the end of the race, you may want something that expresses gratitude for how far you’ve come. “My own mantra sounds simple, but it’s hugely unlocking: Do your best. It’s about taking action. You can’t hope to perform to your highest level or reach your potential if you don’t do your best,” says Jon. 

Below, we’ve rounded up a collection of running mantras you can reach for whenever you need to invoke the power of thought. Choose which ones speak to you, collect a few that work in different contexts, or go ahead and dream up your own. 

Running Mantras from Athletes

General Running Mantras

How Running Mantras Can Help Motivate You

The great thing about mantras is that they’re there when you don’t need them—and when you really, really do. While it can be great to invoke an empowering phrase when you’re feeling your best, it really comes in handy when you want to give up. And let’s face it, we’ve all been there.

While research on mantras isn’t extensive (yet), it suggests that positive self-talk can motivate everyone, including athletes. One small 2014 study tested 24 athletes using a cycling time-to-exhaustion test. Half of the athletes developed mantras for their training, while the other half didn’t. At the end of the study, the group that used motivational phrases increased their time to exhaustion by 18 percent. Again, this study is small, but it suggests that these confidence-boosting phrases could lead to better fitness outcomes. 

In another study, this one published in The Sport Psychologist, ultramarathoners were coached on how to use positive self-talk. Although the study didn’t show a clear performance boost in the group using motivational self-talk, the runners who employed the technique reported that they found it helpful and that they continued to use it six months later.

You can also say these phrases for more specific purposes if the promise of “motivation” and “confidence” feels a bit amorphous to you. For example, if you feel like your breathing is out of control, you can match your mantra to your inhales and exhales. Think: inhale, “I am strong,” exhale, “I am capable.” Or maybe you pace yourself by saying one word every three steps, or whatever rhythm makes sense to you. You can also use mantras as a way to reinforce proper running form: for example, you might repeat “quick feet” as a reminder to keep up your cadence or “run tall” to keep your chin up and posture in check. 

“Other than that, I like to compartmentalize runs—most commonly into 100-second blocks —staying focused and present to do my best, 100 seconds at a time. A nice round number, not burdening myself by thinking too far ahead,” says Jon. If you like, you can throw in your mantra every 100 seconds, or whenever it feels right to you. 

How to Choose a Running Mantra 

In order to choose a mantra, think about what motivates you. Imagine a friend or loved one cheering you on. What about mentors, coaches, and other leaders in your life? What would they say and how would they say it? Bring to mind a time when someone inspired you to run one more lap or pick up the pace. 

You can also consider what doesn’t motivate you. For example, maybe broader mantras like “You’ve got this!” or “I am strong!” don’t resonate with you, or perhaps mantras that come from strangers or people you’ve never met just don’t move the needle.

Once you know what you like and what you don’t like, you’re ready to choose a mantra that feels right for you. If a phrase like “You did not wake up to be mediocre,” makes you feel like Robin Arzón is running beside you, and that’s inspiring to you, go for it.

You can also choose a few mantras to pull out in different situations. A long run, a speed workout, a race, and a recovery run may all require different motivational phrases. And, of course, as time goes by, you may find that you need to keep things fresh with a new mantra (or mantras).

If you’re not sure what you like, dislike, or need on a run, try some of Peloton’s guided running classes outdoors or on the treadmill; after a couple of classes, something an instructor says is bound to strike a chord.

Just remember: If mantras help you do your best—no matter what your “best” is today—then they’re doing their job. “As long as I’m doing my best on any given day in any given run, I can have no regrets and I’ll always perform how I was meant to perform in that moment, under those circumstances,” Jon says.