Have you ever found yourself zoning out or distracted while running? Maybe you’ve been thinking about your to-do list or a conversation you had earlier in the day, rather than focusing on the present moment. If so, you’re not alone. It’s easy to get caught up in our thoughts while running, but this can actually hinder our performance and enjoyment of the activity. That’s where mindful running comes in.

What is Mindful Running?

Mindful running is about being aware of the present moment while running. This means paying attention to your breath, your body and your surroundings, rather than letting your mind wander. It’s about being present and focused on the task at hand, rather than getting lost in your thoughts. To practice mindful running, try focusing on your breathing, the feel of your feet touching the ground and your surroundings, rather than letting your mind wander. You can also try incorporating meditation or other mindfulness techniques before or after running. Overall, mindful running is a great way to improve your physical and mental well-being.

The Benefits of Mindful Running

Practicing mindful running has numerous benefits, for example: 

  1. Improved physical performance: By focusing on your body and your surroundings while running, you can pay attention to your form and technique, which can help you run more efficiently and effectively. For example, you might notice if you are leaning too far forward or if your arms are swinging too wildly, and make adjustments to improve your performance.
  2. Increased motivation and enjoyment: Mindful running can help you stay focused and engaged, which can make your runs more enjoyable and help you maintain your motivation to continue running. By paying attention to your breath, your body, and your surroundings, you can find a sense of flow and enjoyment in the experience of running itself.
  3. Reduced stress and anxiety: Mindfulness has been shown to be an effective way to reduce stress and anxiety, and mindful running can provide an opportunity to practice mindfulness in a dynamic and physical way. By focusing on the present moment and your breath, you can let go of negative thoughts and emotions and find a sense of calm and clarity.
  4. Improved mood: The practice of mindfulness has been linked to improved mood and overall well-being. By focusing on the present moment and finding enjoyment in your surroundings while running, you can boost your mood and cultivate a sense of positivity.
  5. Greater connection with the environment: When you are fully present and engaged while running, you are more likely to notice the beauty of your surroundings, whether it’s the sound of the birds, the feel of the sun on your skin, or the scenery around you. This can make your runs more meaningful and enjoyable, and help you connect with the world in a deeper way.

Why I should practice mindful running

Mindful running can be an excellent way to improve your overall well-being. By taking the time to focus on the present moment and your breathing and body, you can find greater peace and relaxation, even while participating in a physically challenging activity. So, if you’re looking to improve your physical and mental well-being, mindful running is definitely worth a try.

How to Practice Mindful Running

So, how do you get started with mindful running? Here are a few tips:

  1. Find a quiet place to run. If possible, try to find a place where you can run without distractions, such as loud music or traffic noise. This will make it easier for you to focus on your breath and your body.
  2. Pay attention to your breath. As you run, focus on your breath and try to take deep, slow breaths. This can help you stay calm and focused.
  3. Notice your body. Pay attention to how your body feels as you run. Notice the sensation of your feet hitting the ground, the movement of your arms and legs, and any tension or discomfort in your muscles.
  4. Be aware of your surroundings. As you run, take in your surroundings with all of your senses. Notice the sights, sounds, and smells around you.
  5. Let go of your thoughts. It’s natural for your mind to wander while you’re running, but try not to get too caught up in your thoughts. Instead, simply acknowledge them and let them go.
  6. Practice regularly. The more you practice mindful running, the easier it will become. Try to incorporate it into your regular running routine, and see how it enhances your experience.

Frequently Asked Questions about Mindful Running

Is mindful running the same as meditation?

While mindful running and meditation are similar in that they both involve bringing awareness to the present moment, they are not the same thing. Meditation is a specific practice that involves sitting or lying down in a comfortable position, focusing on your breath or a mantra, and letting go of thoughts as they arise. Mindful running, on the other hand, involves bringing mindfulness to the physical activity of running. However, both practices can be helpful in promoting mental clarity and reducing stress.

Can anyone practice mindful running?

Yes, anyone can practice mindful running, regardless of their running ability or experience. All it takes is a willingness to bring awareness to the present moment and a desire to improve your mental and physical performance.

How long should I practice mindful running for?

The length of your mindful running practice will depend on your goals and schedule. Some people may find it helpful to start with shorter runs and gradually increase the duration as they become more comfortable with the practice. Others may prefer to incorporate mindful running into their longer runs. The important thing is to find a balance that works for you and to be consistent in your practice.

Do I need any special equipment to practice mindful running?

No, you don’t need any special equipment to practice mindful running. All you need is a comfortable pair of shoes and some open space to run.

Is mindful running only for runners?

While mindful running is a practice that can be particularly beneficial for runners, it can also be useful for anyone looking to improve their mental and physical well-being. The principles of mindfulness can be applied to any physical activity, whether it’s running, walking, cycling, or something else. So, even if you’re not a runner, you can still benefit from incorporating mindfulness into your physical activity routine.


Mindful running is a practice of being aware of the present moment and focusing on your breath, body and surroundings while running, rather than letting your mind wander. It can improve physical performance, increase motivation and enjoyment, reduce stress and anxiety, improve mood and foster greater connection with the environment. To practice mindful running, it is recommended to find a quiet place to run, pay attention to your breathing and body, be aware of your surroundings, and incorporate meditation or other mindfulness techniques. In our Wellness app you can find a professional that suits your mindful running needs. 

Matias Amaya - CEO at Breakzen LLC

Matias Amaya is the CEO and founder of Breakzen, a wellness community that connects people with nearby professionals. Matias created Breakzen in 2022 after struggling to find good wellness professionals near his home in New York. He knew there had to be a better way for people to find the wellness services they need, so he created the Breakzen app, which is now available across the United States.