mindfulness running

Mindfulness Running: What It Is And How To Do It

Running is more than just a physical activity. It’s an opportunity to connect with yourself and the world around you.

This is where Mindfulness Running comes into play. It’s a practice that combines the physical act of running with the mental discipline of mindfulness.

It’s about being present and fully engaged in the running experience, moment by moment, step by step.

The importance of Mindfulness Running cannot be overstated. It allows us to tap into a deeper level of awareness, enhancing our running experience while promoting mental well-being.

What is Mindful Running?

mindfulness running - woman running on the side of a road

Mindful Running is a practice that combines the physical act of running with the mental discipline of mindfulness.

It involves being fully present during your run, paying attention to your breath, your body, and your surroundings, and accepting these experiences without judgment.

Rather than focusing on speed, distance, or performance, Mindful Running emphasizes the process of running itself.

It’s about immersing yourself in the moment-to-moment experience of running, cultivating awareness, and finding joy in the journey.

In essence, Mindful Running transforms running from a mere exercise into a mindful, meditative practice.

The Science Behind Mindfulness Running

The beauty of Mindfulness Running lies in the Mind-Body Connection. 

When we run mindfully, we’re not just moving our bodies; we’re also engaging our minds. We’re focusing on our breath, our movements, and our surroundings.

This mindful attention creates a strong connection between our bodies and our minds, leading to a more fulfilling and balanced running experience.

The benefits of Mindfulness Running are backed by science. Studies have shown that it can reduce stress, improve focus, and enhance mood.

It can also lead to better performance by helping runners tune into their bodies, preventing injuries, and promoting efficiency. 

A 2016 study published in Translational Psychiatry showed that combining meditation with running or walking reduced symptoms of depression by 40 percent for depressed participants.

By integrating mindfulness into your running routine, you’re not just improving your physical health; you’re also boosting your mental and emotional well-being.

How to Start Mindfulness Running

Mindfulness running: man running on a beach

Starting Mindfulness Running is simpler than you might think. It begins with preparing yourself mentally for the run.

Before you start, take a few moments to center yourself. Focus on your breath. Feel the ground beneath your feet. Set an intention for your run.

The basic techniques for Mindfulness Running involve focusing on different aspects of your run. Pay attention to your breath.

Notice the rhythm of your footsteps. Feel the sensation of the wind against your skin. Observe the scenery around you. If your mind starts to wander, gently bring your focus back to your run.

Remember, Mindfulness Running is not about speed or distance. It’s about being present and enjoying the journey.

So, lace up your running shoes, step outside, and embrace the mindful run. You might just find that it transforms your running experience and brings a new level of joy and fulfillment to your workouts.

Techniques for Mindfulness Running

When it comes to Mindfulness Running, there are several techniques you can use to enhance your experience. Here are three key methods:

Focusing on the Breath

Your breath is a powerful tool in mindfulness. As you run, bring your attention to your breathing.

Notice the rhythm of your inhales and exhales. Feel the sensation of the air entering and leaving your body. Focus on the breath can help anchor you in the present moment, reducing distractions and promoting a state of calm and focus.

Body Scanning

Body scanning is another effective technique for Mindfulness Running. As you run, mentally scan your body from head to toe.

Notice any sensations you feel. Are your muscles tight or relaxed? Do you feel any discomfort? Paying attention to these sensations can help you tune into your body, improving your form and preventing injuries.

Engaging the Senses

Finally, engage your senses. Notice the feeling of the wind on your skin, the sound of your footsteps, the sight of the scenery around you. Engaging your senses in this way can make your run more enjoyable and immersive, enhancing your mindfulness practice.

Mindfulness Running in Practice

man running in a forest

Incorporating Mindfulness Running into your daily runs can transform your running experience. Start by setting an intention for your run.

This could be something as simple as staying present and aware during your run. As you run, use the techniques mentioned above. Focus on your breath, scan your body, and engage your senses.

Overcoming challenges in Mindfulness Running is also an important part of the practice. It’s normal for your mind to wander as you run.

When this happens, gently bring your attention back to your breath or your body. Don’t judge yourself or get frustrated. Remember, mindfulness is a practice. It takes time and patience.

Another challenge can be maintaining mindfulness during longer runs. One way to overcome this is by breaking your run into smaller segments and focusing on being mindful during each one. You can also use a mindfulness app or guided meditation to help maintain your focus during your run.

Remember, the goal of Mindfulness Running is not to achieve a certain pace or distance. It’s about being present and fully experiencing your run. So, embrace the journey and enjoy the many benefits that Mindfulness Running has to offer.

Benefits of Mindfulness Running

Mindfulness Running offers a wealth of benefits, both physical and mental.

Physical Benefits

On the physical side, Mindfulness Running can improve your running performance. By focusing on your breath and body, you can tune into your form, making adjustments to run more efficiently and prevent injuries.

It can also enhance your endurance. By staying present and mindful, you can better manage discomfort and fatigue, allowing you to run longer and farther.

Mental and Emotional Benefits

The mental and emotional benefits of Mindfulness Running are equally impressive. Running mindfully can reduce stress and anxiety.

The act of focusing on your breath and body can create a sense of calm and relaxation, providing a natural antidote to the stresses of daily life.

It can also boost your mood. The combination of physical exercise and mindfulness can trigger the release of endorphins, the body’s natural mood lifters.

Moreover, Mindfulness Running can enhance your self-awareness and mental clarity. By tuning into your body and breathing, you can gain insights into your thoughts and emotions, fostering a deeper understanding of yourself.

Stories and Experiences

Mindfulness running: man running with headphones on

There are countless stories of individuals who have found Mindfulness Running to be a transformative practice. One such individual is Kriste Peoples, a member of Altra’s athlete team and a meditation teacher.

As shared in an article on Runner’s World, People’s running practice evolved from a way to stay active and socialize to a powerful wellness tool.

She rarely races; her running is about wonder, gratitude, and self-acceptance. She believes mindfulness can help any runner get in tune with his or her body and stay immersed in the moment.

People’s approach to Mindfulness Running involves curiosity, presence, and freedom. She encourages runners to be inquisitive about what is happening when they run, both around them and within them.

This cultivates a broader sense of awareness, wonder, and appreciation for the world. She also emphasizes the importance of accepting what is and relaxing into the experience, whether it’s running in cold weather or tackling a big hill.

Lastly, she talks about the freedom that comes with Mindfulness Running, freeing runners from self-imposed rigors and helping them realize that there is no “right way” to run.

It’s about running with wonder, gratitude, and self-acceptance. And as these runners show, it’s a practice that can truly change your running—and your life.

Tips for Mindfulness Running

Embarking on your Mindfulness Running journey can be an enriching experience. Here are some tips to help you get started:

  1. Start with an intention: Before you begin your run, set an intention to stay present and mindful throughout your run. This can serve as a guidepost for your mindfulness practice.
  2. Focus on your breath: Your breath can be a powerful anchor for your attention. As you run, notice the rhythm of your inhales and exhales, and the sensation of the air entering and leaving your body.
  3. Scan your body: Pay attention to the sensations in your body as you run. Notice the feeling of your feet hitting the ground, the movement of your muscles, and any areas of tension or discomfort.
  4. Engage your senses: Tune into the world around you. Notice the sights, sounds, and smells you encounter during your run.
  5. Be patient with yourself: Mindfulness is a practice, and it’s normal for your mind to wander. When this happens, gently bring your attention back to your breath or your body.
  6. Enjoy the journey: Remember, Mindfulness Running is not about achieving a certain pace or distance. It’s about being present and enjoying the experience of running. So, relax, take in the moment, and enjoy your mindful run.

The Takeaway

Mindfulness Running is more than just a physical activity; it’s a journey of self-discovery and a path to mental and emotional well-being. By focusing on the breath, scanning the body, and engaging the senses, you can transform your running experience and reap numerous benefits.

Whether you’re a seasoned runner or a beginner, embracing Mindfulness Running can lead to a more fulfilling and balanced life. So, lace up your shoes, step outside, and embark on your mindful running journey today.

Mindfulness running: Man running in a suburban street


Running can indeed be a form of mindfulness if approached with the right mindset. Mindfulness Running involves being fully present and engaged in the experience of running. It’s about focusing on your breath, your body, and your surroundings, rather than getting lost in thoughts or distractions. When practiced in this way, running becomes a mindful activity that promotes awareness and presence.

Running provides an excellent opportunity for mindfulness practice. The repetitive nature of running can help to focus the mind, while the physical sensations experienced during a run provide a rich source of stimuli to anchor your attention in the present moment. Additionally, running often provides a break from the busyness of daily life, offering a space where you can connect with yourself and your environment in a mindful way.

Mindfulness can be a powerful tool in overcoming mental barriers in running. When your mind tells you to stop, instead of immediately giving in to that thought, try to observe it with a sense of curiosity. Where is this thought coming from? Is it due to physical discomfort, or is it more of a mental challenge? By observing your thoughts and feelings without judgment, you can create a space between your experiences and your reactions, allowing you to respond in a more mindful and intentional way. You might decide to slow down, adjust your form, or use a mindfulness technique like focusing on your breath to help you keep going.

Running can certainly be a form of moving meditation. Just like seated meditation, Mindfulness Running involves focusing your attention (on your breath, body, or surroundings), noticing when your mind has wandered, and gently bringing your attention back when it does. This practice of returning your attention, again and again, can cultivate mindfulness, patience, and self-compassion. So, while running might not look like traditional meditation, it can offer many of the same benefits when approached with a mindful attitude.

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