Top U.S. Runners Share Mantras, Affirmations, and Bible Verses They Rely On When Things Get Hard
The best runners in the country know that words hold power, and as part of their training, they invest in mental preparation, fine-tuning the self-talk that keeps them confident and performing at their best.
Such self-talk includes affirmations that ideally start with “I” and continue with a present-tense verb, such as “am brave” or “trust in my training.” These statements can be repeated daily to solidify an athlete’s identity and self-worth, says Bianca Samuel, a mindset coach for EmpowerMIND Mental Performance who’s worked with Olympic runners and other athletes.
Mantras, meanwhile, are short, specific phrases—usually five words or less—that redirect an athlete’s focus or guide their action. For example, “comfortable and relaxed” can help a runner stay calm and breathe easier during a hard workout or race.
Some runners also find motivation and resilience in their religious faith. They might incorporate scripture or memorize verses to recite during high-pressure situations, Samuel says.
Here are the phrases that have taken some of the nation’s top runners through their toughest moments and to the podiums. You can use them as inspiration to develop your own, Samuel says, which should align with your goals, values, and strengths.
Ezra Frech
Pro athlete for Adidas, two-time Paralympic gold medalist, world record holder in the T63 high jump.
“I’m the world champion.”
After I failed to win a medal at the Tokyo Paralympics, I was devastated. My father looked at me and said, “Keep your head up. You are the world champion.” I still get chills thinking about that moment. His words spoke life into me, and at the next World Championships, I won my first world title. Especially in moments of failure and struggle, you must believe in yourself and stay confident.
Noah Lyles
Pro sprinter for Adidas, eight-time world champion, three-time Olympic medalist.
“I’m going to win.”
The first time I used this was at the 2016 Olympic Trials, when I ran the 200 meters. I was nervous going in, and I knew I had to be positive. It’s my go-to thought now for all races, including the Paris Olympics, where I won gold in the 100 meters and bronze in the 200 meters. That’s one of my favorite stories to tell, especially to young people.
Emily Sisson
Pro runner for New Balance, two-time Olympian, American record holder in the marathon
“[I’m] the eye of the storm.”
My first year as a pro, when I would get overwhelmed going into big races, my sports psych coach taught me this. If it felt like there was a lot of noise going on around me, I would picture myself as the calm, strong center. I used it going into the Olympic Trials in 2021, where I won the 10,000 meters.
Emily Venters
Pro runner for Nike, 2026 USATF Women’s 6K and 8K Champion
“I am ...”
Whatever I need that day, I fill in the blank: “I am strong,” “I am fearless,” “I am resilient.” I’ve used this one for so long and actually have “I am” tattooed on my ankle. I love how simple but powerful it is. When things get hard in training or racing, I come back to those two words and choose the mindset I want to have instead of letting doubt take over.
Clayton Young
Pro marathoner for Brooks, ninth-place finisher in the 2024 Olympic Marathon
“You belong.”
At the Paris Olympics, surrounded by some of the greatest marathoners in history, I kept repeating those words to myself as I walked out to the start line. At mile 17, as I put my head down and approached what would be called the “wall hill,” I heard my wife, Ashley, shouting, “You belong!” from the crowd. The words reminded me to stay present, trust my preparation, and keep fighting.
Josette Andrews
Pro runner for the On Athletics Club, 2025 5K Road US Champion, and 2025 World Championship 5,000-meter runner
“Why not me?”
I started repeating this phrase to myself during my last year of college. I’ll use it to anchor my mindset before the race starts by writing it down at the top of the Notes app, above the breakdown of how I want to execute the race. In the 5,000 meter final at the World Outdoor Championships in Tokyo, it helped me stay calm, stay confident, trust my fitness, and truly embrace the challenge.
Jesse Diggins
Four-time Olympian and four-time Olympic medalist in cross-country skiing, now a trail runner
“You’re right where you want to be.”
The mentality of a cross-country ski race and a trail race are very similar. Things are probably going to go sideways. You have to be adaptable and ready to problem-solve. I said this to myself at the Broken Arrow Skyrace this year, when it was hotter than I expected and my stomach started to turn. It reminded me that I was there because I enjoy the process of learning and growing and challenging myself.
Sara Hall
Pro marathoner for Asics, author of the New York Times best-seller For the Love of the Grind
“The well is deep.”
This means that even when I’m hurting, I can keep hurting, and keep “going to the well.” It’s especially helpful if a race is going south to shift my mindset off the feeling that pain is a negative thing and a sign that I’m slowing to a reminder that pain is a part of racing and something I face all the time in training.
Jess McClain
Pro marathoner for Brooks, first American at the 2026 Boston Marathon
“All the work is done—this is the fun part.”
I’ll tell myself this on the ride over to the race or during my warm-up. When I’m getting closer to a harder part of the course that I’ve visualized or when the race starts to get a little tough, I also like the mantra “Lean in.”
Ryan Montgomery
Pro trail runner for Janji, third place and top American at the 2026 Western States 100-Mile Endurance Run
“It’s your day.”
At this year’s Western States 100, I lined up next to Kilian Jornet and Jim Walmsley, two athletes I’ve idolized and looked up to even before I started running at an elite level. Instead of getting caught up in who I was racing, I repeated “it’s your day” to myself the entire 13-plus hours. It gave me a quiet confidence. Whenever doubt or hard moments crept in, I came back to that phrase and visualized myself crossing the finish line, hugging my coach and friends.
Yared Nuguse
Pro runner for the On Athletics Club, Olympic bronze medalist in the 1500 meters, World Indoor Championships silver medalist
“Just have fun.”
Stress can cloud your brain and make it really hard to focus on the task at hand. The Paris Olympics was the most stressful competition of my career, but also a time in my life that I wanted to enjoy. When I was at the starting line, I whispered “just have fun” to remind myself that at the end of the day, I don’t need to achieve a specific result to have a good race or be proud of myself.
Nia Akins
Pro runner for Hoka, 2024 Olympian, three-time national champion in the 800 meters
“Only be strong and very courageous, that you may observe to do according to all the law which Moses My servant commanded you; do not turn from it to the right hand or to the left, that you may prosper wherever you go.” Joshua 1:7
I repeat “only be strong and courageous” a lot. As an overthinker and someone prone to worry about doing things right, the word “only” is really helpful because it shifts the focus from a million tasks to just one. And being strong in faith looks a lot more like being weak enough to let God carry you. In this way, the verse lightens my load and clears my head.
Whittni Morgan
Pro runner for Nike, 2024 Olympian in the 5,000 meters
“I can do all things through Christ who strengthens me.” Philippians 4:13
My faith has played a crucial role in my running. I would not have had the hope, comfort, or belief that I could overcome my injuries and setbacks and become better than before without it. This verse has been one that helps me recenter on Christ when things feel overwhelming. I know he can help me do things I otherwise wouldn’t be able to.
Susannah Scaroni
Six-time Paralympic medalist, three-time World Championships medalist, five-time World Marathon Major champion
“Whatever you do, work at it with all your heart, as working for the Lord.” Colossians 3:23
My faith is definitely a big part of my mental game during races and prep. This is one of the verses that pulls me through to deeper levels of myself. I love this one because I’ve honestly never been a hugely “competitive” person, but I’ve found that I love trying to race to my very best ability, and this has helped me put reason to that.
Cindy is a freelance health and fitness writer, author, and podcaster who’s contributed regularly to Runner’s World since 2013. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, a book about the psychology of sports injury from Bloomsbury Sport. Cindy specializes in covering injury prevention and recovery, everyday athletes accomplishing extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those brave enough to train through it.