Mindful Running: 3 Tools for Overcoming Challenges

The Power of Mindful Running for Ultrarunners

As an ultrarunner who trains in the mountains around Los Angeles, I've learned that trail running is as much a mental challenge as a physical one. Ultrarunning—running distances longer than a marathon (26.2 miles) on natural terrain—requires unique mental strategies to push through steep inclines and grueling distances.

Why Mindful Running Isn't Always the Answer

While I practice and teach mindfulness meditation, I don't always apply it to running. Long runs can be:
- Strenuous
- Tedious
- Boring

My approach? A well-stocked toolbox of mental strategies for different running scenarios.

3 Essential Mental Tools for Trail Running and Life

1. The One-Step Strategy for Tough Moments

When facing difficult inclines:
1. Ask: "Can I take this one step?"
2. Focus only on the current step
3. Repeat

This technique works for:
- Running challenges
- Writing projects
- Any difficult task

"The hardest part of any run is putting on your running clothes and leaving the house."

2. Strategic Attention Management

Alternate between:
- Focused attention: Watching for roots/rocks
- Open awareness: Enjoying scenic views
- Distraction: Podcasts/music for monotony

3. Negotiating With Your Complaining Mind

Our brains are wired to conserve energy. When your mind says "stop":
- Remember you've only used ~40% of capacity (David Goggins)
- Reconnect with your "why"
- Embrace temporary discomfort

Practical Mindful Running Techniques

3 Simple Tools to Try

1. Zero In on the Present

   • Focus on:
     • Your breathing rhythm
     • Footfalls (left, right, left)
     • Surrounding nature

2. Team Up

   • Join a running group for:
     • Accountability
     • Shared motivation
     • Social connection

3. Positive Self-Talk

   • Helpful mantras:
     • "Trust your training"
     • "Step by step"
     • "This too shall pass"

Applying Running Lessons to Daily Life

The same mental strategies that help ultrarunners conquer mountain trails can help you:
- Overcome procrastination
- Push through creative blocks
- Build resilience in challenging situations

Remember: Growth happens outside your comfort zone. Whether you're facing a tough run or a difficult life situation, these mindful running techniques can help you persevere.