How to Use Mindfulness Techniques to Support Your Running

We usually think of running as a physical activity, which is true, but there is a huge mental component to it as well. I have found that how we show up to running mentally can really make or break a run, race, or training cycle. You may have the physical fitness, but without the correct mindset you will only get so far.

Many runners have worked on mental strategies for racing, such as positive self-talk or visualization. Another strategy that can be helpful for running is mindfulness. There are techniques that can be used both outside of running and while running. Personally, I find it very challenging to work on mindfulness. It involves slowing down, clearing your thoughts, and accepting exactly what is happening in that moment. As runners, this is the opposite of what we are used to.

Let’s talk about how to use mindfulness techniques to support your running and how this can be helpful.

How to Use Mindfulness Techniques to Support Your Running

What are the benefits of mindfulness?

Mindfulness has been shown to reduce stress and also help with issues such as depression and anxiety. It can also improve focus, memory, and cognitive flexibility. Mindfulness may also play a part in improving physical health by lowering blood pressure, reducing pain, supporting the immune system, and improving sleep. Additionally, mindfulness can help improve self-awareness and problem-solving skills, and may help to increase productivity.

These benefits can all carry over to better running. If we are in a better place mentally and physically, we will run better. In particular, mindfulness can help runners with focus, resilience, body awareness, and breathing. A 2009 study in the Journal of Clinical Sports Psychology found that runners who used a mindfulness practice showed improvements in awareness and worried less, making them more likely to reach to desired “flow state” of a run.

What are some ways to practice mindfulness?

Runners can create a mindfulness practice by incorporating meditation within and around their running training. You can work on focusing less on negative thoughts and emotions and more on the present experience. Mindfulness involves letting go of distractions, but accepting that our mind will wander sometimes and that’s ok, but bringing it back to the present.

These practices can be used before, during, and after runs, or really at any time of day. By practicing outside of running you may find it easier to use these skills during a run. Mindfulness is also a great way to slow down and begin the recovery process after a run or workout, preparing you for what’s to come next in your day.

How to use mindfulness while running

Many of us use running as a way to “zone out” or forget about other things that are going on in our lives. At other times, we may use our run to process things and think through issues that we are experiencing. These are good and important ways to use running sometimes. To run mindfully, you won’t be zoning out and your will be trying not to think about all the other things you have to do that day. Instead, you are focusing on the present moment.

You can start your mindful run by being aware of everything you are doing leading up to your run. A few minutes of quiet breathing before a warm up can also help you get in the right mindset. Focus on breathing in and out, and just pay attention to your breath. Be mindful about your warm up, noticing if anything is tight or sore, but not judging. Accept that some days certain areas may need a little extra support to loosen up.

During your run, it will likely be hard to use mindfulness during the entire run, at least at first. Start by settling into your run, and then try to focus on staying in the present moment, noticing how your body feels, how your breathing sounds, and what you see directly around you. When you notice your mind wandering, try to bring it back to the present moment without judgement.

If you are like me and really struggling with mindfulness and not letting your mind wonder, there are apps that can help with this process. You can use them while running or at other times of day to get better mindfulness.

Ideas for how to use mindfulness techniques to support your running

There are a few ways you can take practical steps to start up a mindfulness practice to support your running.

1. Pick a time of day that you can be consistent (first thing when you wake up, right before you go to bed, etc.) and aim to practice mindfulness for a few minutes every day. You can use an app like Headspace or Calm.
2. Use mindfulness before and after your run. Before you start a dynamic warm up, spend a few minutes sitting calmly and focusing on your breath while becoming aware of your body. After you finish your run, spend a few minutes laying down and calming your breath, while noticing how your body feels.
3. Once a week, during an easy run, spend about 5 minutes in the middle of your run trying to stay in the present moment, noticing your thoughts and letting them go, and being aware of how you feel and what is going on around you. You can increase the time you do this as it gets more comfortable.

Have you ever worked on mindfulness?
Do you think mindfulness techniques could help improve your running?

You may also like:
5 Ways to Mentally Prepare for a Race
Helpful Race Mantras For Running and How To Use Them
Create Tiny Habits to Take Your Running to the Next Level

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.