Runners are constantly seeking ways to enhance their performance, from investing in the latest shoes to integrating strength routines or recovery gadgets into their training. While these are important, there’s an often overlooked yet powerful tool that doesn’t require extra gear or physical effort: mindfulness.
We now understand how deeply mental and physical health are connected. Practicing mindfulness with your running can improve your performance and well-being in the short term, and help you enjoy the sport for years to come.
Read on to discover the benefits of mindful running and how you can start incorporating it into your training.
What is Mindful Running?
In her book Mindful Running, author Mackenzie L. Harvey describes it “as running with a wide open, present moment awareness of physical sensations, cognitions, and emotions.”
It’s about cultivating non-judgmental self-awareness whether you’re noticing the feeling of your feet hitting the ground or the rhythm of your breath. It also includes recognizing and accepting your thoughts and emotions- both positive and negative- that arise before, during, and after your run.
The Benefits of Mindful Running
While it can be tempting to zone out with music or a podcast, turning your focus inward for a few mindful moments during your run can lead to significant benefits.
Mindfulness and mental training are often seen as secret weapons for professional athletes, but these tools can help runners of all levels. Here are a few advantages you might experience:
1. Improved Decision Making
Mindful running helps you tune into your body’s signals. Rather than being ruled by preset mileage or pace goals, you’ll start to understand when to push harder and when to ease up- making decisions that prioritize your health. You’ll become more aware of subtle signs of fatigue or discomfort, and more confident in your decisions to adjust your pace or choose a rest day, accordingly.
2. Healthy Stress Reduction
Mindfulness promotes clarity and focus, calming the nervous system, especially when it’s overwhelmed with multitasking. With practice, mindfulness can reduce your body’s stress response. Lower stress levels contribute not only to better mental and physical health, but also to a stronger immune system.
3. Longevity in the Sport
Mindful running encourages a sustainable approach to training. By trusting your body’s cues and respecting recovery, you can avoid overtraining and burnout. With time this can lead to better performance and, more importantly, a deeper enjoyment of the sport- independent of race times or specific goals.
How to Get Started with Mindful Running
Incorporating mindfulness into your running doesn’t need to be complicated. As with any new training stimulus, start small. Dedicate a few minutes to mindful practices during one or two runs per week.
Here are some simple ways to begin:
1. Awaken your Senses
Treat your pre-run routine like a ritual. Focus on the small details of your preparation. As you pull on your socks, notice the texture against your skin. Watch your hands as you tie your laces. Feel the support of your shoes, and the ground beneath them. Take a deep breath, stand tall, and mentally prepare yourself to move.
2. Set a Focus
Before you take your first step, pause for a moment to set an intention for your run. Maybe you want to stay relaxed through your shoulders, focus on the scenery, or keep your steps smooth and steady. Setting an intention helps you stay connected with your run from the start.
3. Check In and Connect
During your run, take a few moments to check in with yourself. How do you feel? Scan your body- relax your arms, deepen your breath. Tune in to your surroundings- what do you see, hear, or smell? Staying present with yourself and your environment can enhance your complete run experience.
A Mindful Approach to Lifelong Running
Mindful running isn’t just a tool for the present- it’s an investment in your future running as well. By fostering greater awareness and respect for your body, you will find yourself making wiser training decisions and creating a sustainable path for your running journey. On your next run, take a deep breath, set an intention, and approach the experience with curiosity. You may just find that mindfulness offers new opportunities for joy and fulfillment in your running.
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/