Running meditation: how to meditate while you run (mindfully)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
You don't need to meditate before or after a run, you can do it during. Explore the benefits of running meditation, and learn how to meditate while you run.
It often feels like there’s not enough time in the day to take care of both our minds and bodies. Perhaps you feel as though you don’t have time in your day for a meditation practice and a run. But there’s a way to combine them both, and that’s through running meditation.
Running meditation is a blend of physical movement and mental peace that can help you reconnect to yourself and the present moment while you’re running. And you’re likely doubling up on the mental and physical benefits all at the same time, too.
What is running meditation?
Running meditation is a combination of the physical act of running and the quiet focus of meditation. Running and meditation both have positive impacts on mental health, so combining the two may give you a double dose of benefits. With running meditation, the goal is to be fully aware of what's happening within your body — how your body feels, your breath going in and out, and the sensation of your feet making contact with the ground.
Mindful running is another popular practice among runners and meditators. This practice asks you to pay attention to the present moment, noticing every step, breath, thought, and feeling, and is a great habit for runners to get into. But running meditation goes a step further—it helps you cultivate a calm, focused state as you run.
The benefits of meditating while you run
Running meditation is not just a unique way to break a sweat, but it’s also an opportunity to clear the cobwebs in your mind. If you struggle with running or need to take a break from your normal running routine, try a walking meditation which can also provide similar benefits to running meditation.
1. Running meditation can help boost mood
Moving meditations can send a wave of good feelings your way. When you run, your body sometimes creates feel-good chemicals that can boost your mood. Adding meditation to the mix can enhance this effect further and has been shown to help with symptoms of depression and anxiety.
2. Running meditation may provide more energy
Aerobic exercise, like running, gets your blood pumping and your heart beating, which tends to give you a boost of energy. Combining running with meditation can keep your mind alert, too, which can potentially change your perception of how challenging your run is.
3. Running meditation may improve performance
Running meditation may even help you reach a flow state while you exercise. Being mindful can also help you tune into your body even further, helping you find a pace that's just right while reducing the risk of injury.
4. Running meditation may lower stress levels
Daily pressures can weigh you down, but running meditation can give you a break from stress. The worries that usually crowd your mind can lift as you focus on your run and the present moment.
5. Running meditation could lead to better sleep
If you struggle with sleep, running meditation can help by using your body’s excess energy while promoting a calmer mind. When bedtime rolls around, you might find it easier to drift off to sleep.
How to meditate while you run: 11 ways to get into running meditation
Get started on your running meditation practice with these 1 steps. These tips can turn your run into more than just exercise. It's about being present, celebrating your body’s movement, and finding peace. Plus, it’s a chance to turn off the noise of daily life for a while and tune into your own rhythm.
1. Focus on deep breaths
Take notice of every inhale and exhale. Try to maintain deep, steady breaths to keep your mind and body in sync.
💙 If you are feeling stressed before your meditative run, try to Reset With the Breath to balance your body and get you in the right frame of mind.
2. Let thoughts pass by
If your mind begins to wander and buzz with thoughts, that’s okay. Notice them, but then let them float away without judgment. Return to focusing on your breath or the rhythm of your steps.
💙 Train Your Mind with this 4-minute mindful moment and reminder about staying present with LeBron James.
3. Tune into the sounds around you as you run
Whether it’s the rustling of leaves or the distant hum of traffic, pay attention to the sounds as you run to help keep you in the present moment.
4. Try a noting technique
When you see or hear something, make a mental note of it. It could be as simple as thinking ‘car’ when you see a car pass by.
5. Tune into your thoughts and environment
If your mind begins to wander and buzz with thoughts, or if you become distracted by what’s around you, that’s okay. Notice your thoughts, the hum of traffic, or other people passing by, but then let them float away without judgment. Return to focusing on your breath or the rhythm of your steps.
💙 Train Your Mind with this 4-minute mindful moment and reminder about staying present with LeBron James.
6. Choose an anchor
Ground your thoughts by picking an object, mantra, or bodily sensation to return to as your mind drifts. These focal points can anchor you back to the present moment.
💙 Check out Welcome to the Present with Jeff Warren to learn to trust that where you are right now is an okay place to be.
7. Reconnect to your body with a body scan
Mentally scan your body from head to toe as you run. Notice how each part feels to stay grounded and in tune with yourself.
💙 Our Body Scan Meditation options run from three minutes all the way to half an hour to suit your schedule and needs.
8. Keep a gentle pace
Find a comfortable running or walking pace that allows you to stay mindful so you don’t overexert yourself or burn out. This practice isn't a race. It’s a journey of awareness.
9. Practice gratitude while you’re running
What are you grateful for? Perhaps it’s the current weather or that your body is strong enough to run. Make a mental list of what you’re grateful for and note the positive shift in your mindset.
💙 Kickstart your gratitude practice with Tamara Levitt in A Grateful Mindset.
10. Listen to a guided running meditation
Guided running meditations can help motivate and empower you on your running meditation journey.
💙 Embark on A Mindful Run journey with Mel Mah to help you run with intention.
11. Celebrate your effort
After your run, give yourself a high-five. You did it! Regardless of pace, distance, or how many times your mind wandered and you had to find your anchor, it’s important to acknowledge and appreciate yourself for your effort.
Running meditation FAQs
What is running meditation?
Running meditation is a way to exercise both your mind and body at the same time. By focusing on your breath, the sounds around you, or the way your feet feel touching the ground as you run, running meditation helps you stay in the present moment instead of battling a crowded mind. Running meditation is a way for running to become more than just a physical workout, and, instead become a time to clear your mind and enjoy the moment.
Does running help mindfulness?
Running can be a great addition to your mindfulness practice. When you run, you can practice paying attention to how your body feels, what’s around you, and how you breathe. Plus, the rhythmic nature of running can make it easier to keep your mind from wandering.
Is it good to meditate before running?
Meditating before running can help you set a calm, focused mindset before heading out. If you meditate even for a few minutes before your run, your mind can become clearer and your body can feel more prepared for movement.
Is it better to meditate or work out first?
This really depends on what works best for you. Some people find that meditating before working out helps them to clear their minds and sets a good tone for their exercise. Others find that working out first helps them to get rid of extra energy so they can sit still and meditate. It might take some experimenting to determine what order works best for you. Whether you meditate before, after, or during your workout, it can support you in feeling better mentally and physically.
Calm your mind. Change your life.
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