Finding Your Zen on the Run: 5 Tips for Mindful Miles (Because Running Is More Than Just Putting One Foot in Front of the Other)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

We've all had those runs where our minds are a million miles away, replaying that awkward conversation, worrying about work, or just generally spinning our wheels. It's like our bodies are running, but our minds are somewhere else entirely. But what if running could be more than just physical movement? What if it could be a chance to truly connect with ourselves, to find a sense of calm and focus?

That's where mindfulness comes in. I used to think mindfulness was just for yoga gurus and meditation masters, but I've discovered that it's a powerful tool for runners too. It's about being present in the moment, noticing what's happening around and within you, and finding a sense of peace in the rhythm of your stride. Here are a few things I've learned on my journey to mindful running:

1. Start with the Senses: Tuning In to Your Body and Surroundings:

• Before you even start running, take a moment to notice your surroundings. Feel the ground beneath your feet, the air on your skin, the warmth of the sun or the coolness of the breeze.

• As you run, pay attention to the sensations in your body. Notice the rhythm of your breath, the feeling of your feet striking the ground, the movement of your arms.

• Let your senses guide you. It's like opening up a whole new world of experience on your run.

2. Focus on the Breath: Your Anchor in the Present Moment:

• When your mind starts to wander, bring your attention back to your breath. Notice the inhale and exhale, the rise and fall of your chest.

• Use your breath as an anchor, a way to stay grounded in the present moment. It's a simple but powerful tool for finding focus.

• If your thoughts start to stray, gently guide them back to your breath, without judgment.

3. Embrace the Rhythm: Finding Flow in Your Stride:

• Running has its own natural rhythm. Try to sync your breath and your steps, finding a flow that feels comfortable and effortless.

• Let go of the need to control every aspect of your run. Allow yourself to be carried by the rhythm, to find a sense of ease and fluidity.

• It's like dancing with the road, finding a harmonious connection between your body and the environment.

4. Let Go of Judgment: Observing Thoughts Without Getting Caught Up:

• Thoughts will come and go, that's just how the mind works. The key is to observe them without getting caught up in them.

• Imagine your thoughts as clouds passing by in the sky. Acknowledge them, but don't let them pull you away from the present moment.

• Practice self-compassion. If you find yourself getting distracted, gently bring your attention back to your breath or your surroundings.

5. Find Moments of Gratitude: Appreciating the Simple Joy of Running:

• Take a moment during your run to appreciate the simple joy of movement. Notice the strength of your body, the beauty of your surroundings, the feeling of freedom that running provides.

• Express gratitude for the opportunity to run, for the ability to move, for the connection with yourself and the world around you.

• Even on the hardest runs, there's always something to be grateful for.

Mindful running isn't about achieving a state of perfect tranquility. It's about cultivating a greater awareness of yourself and your surroundings, finding a sense of peace in the midst of movement. It's about turning your runs into a moving meditation, a chance to connect with your inner self and find a deeper appreciation for the simple act of running.