Running Tip: Run with Your Heart Open - Introducing Gratitude Miles

In partnership with

Running Tip: Run with Your Heart Open - Introducing Gratitude Miles

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

This week, let's weave a different kind of intention into our runs, one that nourishes the mind as much as the body: Gratitude Miles. It's a simple yet powerful practice of dedicating a portion of your run to consciously listing the things you're grateful for, shifting your focus from the effort of the workout to an appreciation for the good in your life, wherever you may be running across the nation.

In the rhythm of our strides and the focus on pushing our physical limits, it can be easy to get caught up in the challenges and fatigue of running. Gratitude Miles offer a beautiful counterpoint, a chance to intentionally cultivate a sense of thankfulness amidst the exertion. It's about transforming a segment of your run into a moving meditation of appreciation, connecting you to the positive aspects of your life while you connect with the road or trail beneath your feet.

Think about the fundamental gifts: the simple ability to move your body freely, the invigorating sensation of fresh air filling your lungs with each breath, the beauty of the sunrise painting the sky or the peaceful hues of twilight as you run. Then expand your thoughts to the broader spectrum of your life: the supportive network of friends and family who cheer you on, the gift of your health that allows you to pursue this passion, the opportunities you've been granted, big and small. As you run, allow your mind to gently wander through the rich landscape of your gratitude, acknowledging the abundance that surrounds you.

Why Dedicate Miles to Gratitude?

• Shifts Focus from Effort to Appreciation: When the miles start to feel long or the workout becomes challenging, consciously focusing on gratitude can powerfully reframe your perspective. It reminds you of the positive anchors in your life, making the physical demands feel less overwhelming and more like a testament to your strength and capability.

• Boosts Mental Well-being and Resilience: The practice of gratitude has been consistently linked to increased feelings of happiness, a reduction in stress and anxiety, and a greater sense of overall well-being. Incorporating Gratitude Miles into your runs is a proactive way to cultivate these positive emotional states, building mental resilience that extends beyond your running life.

• Enhances Mindfulness and Presence: By intentionally directing your thoughts towards gratitude, you become more fully present in the current moment, connecting with a deep sense of appreciation for what you have right now, rather than dwelling on past worries or future anxieties. Your run becomes a mindful experience grounded in thankfulness.

• Creates a Positive Feedback Loop: Cultivating feelings of gratitude can lead to a more optimistic outlook on life, which in turn can make your runs feel more enjoyable, sustainable, and intrinsically rewarding. It fosters a cycle of positivity that benefits both your mental and physical well-being.

• Simple, Accessible, and Universally Applicable: This powerful practice requires no extra gear, specific training plans, or specialized routes. You can seamlessly incorporate Gratitude Miles into any run, anywhere across the country, making it a universally accessible tool for enhancing your running experience.

How to Intentionally Incorporate Gratitude Miles into Your Next Run:

• Designate a Portion of Your Run: Before you even step out the door, decide on a specific segment of your run that you will dedicate to gratitude. This could be the initial mile to set a positive tone, the middle miles when fatigue might start to creep in, or even the final stretch as a way to celebrate your effort and the good things in your life.

• Initiate Your Mental List: As you begin your designated Gratitude Miles, consciously start the process of listing the things you are thankful for. There are no rules or expectations – simply allow your thoughts to flow naturally and authentically.

• Focus on Specificity and Detail: Instead of broad, general statements, try to bring specificity to your gratitude. Rather than just thinking "I'm grateful for my health," perhaps focus on the feeling of your strong legs carrying you forward or the steady rhythm of your heart.

• Engage All Your Senses: Connect your gratitude to the sensory experience of your run. Feel grateful for the warmth of the sun on your skin, the coolness of a gentle breeze, the vibrant colors of nature around you, or the satisfying feeling of your feet striking the ground.

• Practice Non-Judgmental Observation: If your mind wanders or you find yourself thinking about other things, gently and without judgment, redirect your focus back to your gratitude list. This is a practice, and like any skill, it develops with intention and patience.

• Vary Your Sources of Gratitude: Make a conscious effort to think of different things you're grateful for each time you incorporate this practice. This keeps it fresh and helps you recognize the multifaceted abundance in your life, both big and small.

• Carry the Feeling Beyond Your Run: As your Gratitude Miles come to an end, consciously try to carry that sense of appreciation with you for the remainder of your run and extend it into the rest of your day. Notice how this shift in perspective might influence your interactions and your overall outlook.

This week, I wholeheartedly encourage you to dedicate a portion of your next run to the simple yet profound practice of gratitude. By intentionally focusing on the good in your life as you move, you can transform your miles into more than just a physical exercise – they can become a powerful and portable tool for cultivating mental well-being, fostering a deeper appreciation for your journey, and reminding you of the many blessings that enrich your life, one grateful step at a time, wherever your running path may lead.

Happy (and deeply grateful) running!