Pre-Run Rituals

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

This week, let’s begin our journey not with a first step, but with a first thought—a single, deliberate moment of mental preparation before the run even begins. This is the "Pre-Run Pose" Ritual, a simple yet powerful practice of taking just a minute before you head out the door to strike a confident stance. It's a way to consciously prime your mind for the challenge ahead, reminding your body and your subconscious that you are capable, strong, and ready for whatever the road holds.

In the busy rush of our days, it can be easy to start a run in a state of distraction, bringing with us the anxieties of our work or the mental clutter of our to-do lists. The Pre-Run Pose is an intentional disruption of that cycle. It’s about taking a purposeful pause to root yourself in the present moment. By adopting a physical stance of power—whether it’s hands on your hips with your shoulders back, or simply standing tall with a deep breath—you send a non-verbal message to your brain that it’s time to shift gears. This brief act of physical self-assurance can unlock a powerful sense of mental readiness, transforming your state of mind from one of hurried obligation to one of focused purpose.

Think about the feeling of standing on the starting line of a race: your body is taut with anticipation, your mind is focused, and there's a tangible sense of purpose in the air. The Pre-Run Pose is about bottling that feeling and bringing it to every single run, whether it’s a short shakeout or a long-distance effort. It’s a moment to connect with the athlete within, to set a positive intention for your time on the road or trail, and to leave the outside world behind. It’s not just about getting ready to run; it’s about getting ready to be a runner in that moment, with all the confidence and discipline that entails.

Why Make a Pre-Run Pose a Ritual?

• Boosts Confidence and Self-Efficacy: Research on "power posing" suggests that simply adopting a confident stance can increase feelings of power and reduce stress. Starting your run with this small act of physical empowerment can set a positive mental tone for the miles ahead, reminding you that you are strong enough for the challenge.

• Enhances Mindfulness and Focus: Taking a moment to strike your pose forces you to pause, breathe, and be present. It’s a deliberate check-in with your body and mind before you start moving, helping you to leave distractions at the door and enter your run with a clear, focused intention.

• Creates a Powerful Habit Loop: By associating a specific physical ritual with the act of running, you create a powerful mental trigger. Your brain begins to recognize the pose as the cue to transition into "runner mode," making it easier to get out the door and start your run with purpose, even on days when motivation is low.

• Reduces Stress and Anxiety: When we feel rushed or overwhelmed, our body language often reflects that stress. The act of adopting a calm, confident pose can counteract this, helping to lower your heart rate and quiet a busy mind, allowing you to start your run from a place of calm strength rather than internal chaos.

How to Intentionally Incorporate a Pre-Run Pose into Your Next Run:

• Designate a Moment and Location: Before you even put on your shoes, decide where you will perform your ritual. It could be right by the front door, just before you start your watch, or a moment you designate as the transition from your daily life to your running self.

• Find Your Pose: The pose is personal. It could be hands on your hips like a superhero, arms stretched wide and high to the sky, or simply standing tall with your shoulders back. Find a stance that makes you feel strong and centered.

• Combine with a Deep Breath: As you settle into your pose, take a slow, deep inhale, filling your lungs completely, and then a long, deliberate exhale. Use this breath to anchor yourself in the moment.

• Set a Simple Intention: With your pose and your breath, set a simple intention for the run. This could be anything from “I am strong,” to “I will focus on my form,” or “I will enjoy this run.”

• Let Go of Judgment: Like any ritual, this is a practice. If you forget, or if it feels silly at first, simply acknowledge it and try again on your next run. The goal is to build a habit that serves you, not to be perfect.

This week, I encourage you to take that minute before your run to consciously connect with your strength and purpose. By adopting a physical pose of confidence, you can transform the start of your run into more than just a logistical step—it can become a powerful launchpad for a more focused, confident, and enjoyable experience, one deliberate pose at a time.

Happy (and confident) running!

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