How Running Mantras Worked For My 10k

That's the way it is now.

I raced a local 10k last weekend. Actually, it was two races. On Saturday, I had run the first 5 kilometers of another 10k, before I took a wrong turn, and ended up crossing the finish line prematurely. Duh.

I took it with humor and simply repeated my foray the next day. On my second attempt I didn’t get lost and finished with a time which is quite gratifying, regard to where I stand in my marathon preparation, right now.

I had a little help, though – by two running mantras.

Short note on the 10k

Of all road racing distances, the 10k is my most feared one. I find it super hard to figure out. Typically, I go out way too fast and torture myself to the finish. It’s just too tempting. After all, it’s “only” 10 kilometers and the first 2-3 km always feel great. Well, those remaining 7 km can be extremely disturbing, if you’re running on the edge and beyond.

I can precisely localize the discomfort I feel during a 10k. It sits in my upper chest and presses against my throat. I call it the stranglehold. It starts at the size of a smartphone and then, bit by bit, expands to the shape of a shoebox. I can literally feel it, almost as if I could even touch it.

So yes, the 10k is very tough for me. It’s a “life & death” type of race, but this time I got it right. With the help of two mantras.

Short note on mantras

What’s a mantra anyway? Ask ten people and you will get ten different answers. For me, it is simply a word or sentence that I recurrently repeat in my head, sometimes even mumble. If I choose the right mantra, it will unfold beautifully in many ways.

In running, a mantra can:

• Distract myself from pain

• Make me accept my discomfort

• Make me go faster

• Make me more alert

• Trigger the universally popular flow state

Just to name a few desirable effects.

Here’s the two mantras that got me through my 10k race.

Mantra 1: “Keep it Sustainable”

The first mantra is one that worked well for me many times before, especially during half-marathons:

This mantra helps me find the sweet spot between running fast, but not overdoing it. It usually sits at a 6-7/10 on my RPE scale. Physiologically, it is probably situated a little below and on my lactate threshold. Above it, running gets ugly.

“Keep it sustainable” allows me to run hard, but, at the same time, does not pressure me to go all out. In case of doubt, it encourages me to slow down a bit.

Either way, to “keep it sustainable” I have to truly trust me, that I can keep on doing what I am doing, for as long as it takes.

Mantra 2: “That’s the way it is now”

I got the idea for this second mantra during the race, actually. It popped into my head in German language on the second half, and it said:

The German version is a little harsher than the best English translation I could come up with:

Sounds much softer than the German version, doesn’t it? Maybe because of the Phil Collins song.

But it is exactly those little nuances that either make a mantra work for me incredibly well, or not at all. It has to emotionally trigger something inside of me. If it’s just a sentence or word I hear, rationally understand, but don’t feel, it fails as a mantra.

Here’s another example of what works for me and what not, from my t.b.a. book RUNHUNDRED:

“(…)At CCC, for example, the simple word ‘breathe’ did much more to me than the more complicated ‘It’s a great honor to be in this race.’ I had planned to use both on race day, but soon abandoned the latter, while the former stayed with me all the way from Courmayeur to Chamonix.”

My “Das ist jetzt so” mantra helped me to accept the discomfort I was in.

And when the racecourse went uphill, it helped me accept that, too.

And when my breathing rate peaked, I willingly accepted that, as well.

Even when I deliberately decided to speed up with every remaining kilometer, this mantra helped me accept every sensation that came along with it.

A mighty helper for the second half of my race and the overall outcome.

What’s your running mantras?

I’m curious. Which running mantras work well for you? Share them in a comment.

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Everything not running

Book update! I’ve been working frenetically on RUNHUNDRED during the past weeks. Interestingly, I wasn’t writing or editing, but rather doing a lot of the seemingly boring stuff that comes along with such a project. But you know what? I absolutely enjoy this part as well.

I took care of the book layout, cleared photography and other copyrights, developed an eBook format, went down the rabbit hole specifying the right book genre(s), developed a pre-order plan, timing road map and marketing strategy. All by myself.

I was lucky to grow up with a diehard DIY (Do it yourself) mentality. Even long before I learned that this is one of the main ideals of the punk/hardcore culture, I got always encouraged by my parents and teachers to figure things out myself, before I call for help.

You got a flat tire on your bike?
Go fix it yourself.

You want to play in a tree house?
Go build one.

You want to play the guitar?
Go teach it yourself by playing along your favorite songs.

You want to see more punk shows?
Go and organize them yourself.

You want running clothes that don’t embarrass you?
Go found a running clothing company.

You get the point. The DIY mentality is tightly interwoven with my lifestyle and convictions. But there is one indispensable condition. And that is being allowed and allowing yourself to fail and then try again.

(My 1990s “office” working on the second issue of a fanzine called “Keep The Faith”)