Last Updated: June 10th, 2020

Meditation and running individually great.

But to reap the maximum benefits, you needed to practice them regularly.

However, we all have a tremendously busy life and many times we give up one or the other or both.

Wouldn’t it be great to combine both of them in one and get the most out of your workout?

Sounds great?

Well, it is…and below is how you should do it…

How do you meditate when running?

To meditate when running start by running slowly for 15-20 min. Once you get into the groove, focus on your breathing or your footsteps. You need to keep your focus there as long as possible. If your mind diverts, just bring it back to your chosen focus point. Do this for at least 10 min everyday for 2 weeks to start seeing results.

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The above technique is great for starting you off on the right path.

However, this is not the only way to do meditation while running.

Below are 5 different meditation techniques that you may try out.

All of them, are great and will help you to achieve the same result, a more focused and peaceful mind.

How do you meditate when running

5 different meditations for running

Meditation is a very effective tool to improve your mind control and focus.

Also, we all know that if we include them in daily running, the outcome can be simply amazing.

Although, the above technique is very simple, we know that, not all size fits all. The technique that will suit me, may not suit you.

So, we have provided you with 5 different techniques. Try them out and check which one you are most comfortable with.

Once you find your favorite technique, stick to it.

1. Focus on your footsteps

This is one of the easiest ways to meditate while running.

Steps:

  • Start running at a conversational pace. (Choose a traffic-free or less trafficked path)
  • Run for 15-20 min.
  • Once you have gotten into the groove, focus on your footsteps.
  • Observe, how they are touching the ground, how the sound is.
  • Do this for 10-15 min
  • Bring your attention to the outside world again and run for another 2-3 min.
  • And you are done.

2. Focus on your breath

This is another simple way to meditate while running. The technique is almost same as the first one.

Steps:

  • Start running at a conversational pace.
  • Run for 15-20 min and try to get into the groove.
  • Once you have gotten into the rhythm of running start to focus on your breath.
  • Observe, the cool air as it enters your nostril and the hot air as it leaves the nostrils.
  • Do this for 10-15 min.
  • Then gradually bring your attention back to your surrounding.
  • Run for another 2-3 min and conclude your workout.

3. Recite a mantra

Sometimes focusing on steps or only on your breathing gets very boring. 

So, I switch it up by reciting a mantra. You can also try that.

Here are couple of mantras that you may use:

  • Born to run.
  • BELIEVE.
  • I’m strong.
  • I’m fast.

I try to keep my mantras within 3 words. It is easier to remember and recite.

You can go up to 5 words. Beyond that, it looses it’s recitability.

Steps:

  • Start running at a conversational pace.
  • Run for 15-20 min and try to get into the groove.
  • Now start to recite your manta.
  • Try to tie the reciting pattern with your foot steps.
  • Do this for 10-15 min.
  • Then gradually bring your attention back to your surrounding.
  • Run for another 2-3 min and conclude your workout.

4. Pay attention to every part of your body

I call this “Savasana” in motion.

The unique ability of “Savasana” is to relax every part of your body, without moving it.

When running you need to move but you can apply the basic principles of ‘Savasana’ to relax.

Steps:

  • Start running at a conversational pace in a low trafficked route.
  • Run for 15-20 min and try to get into the groove.
  • Now start focusing on each part of the body starting from your little toe.
  • Bring your focus to the little toe of your right foot, pause and say ‘relaxed’.
  • Bring your focus to the next toe, pause and say ‘relaxed’.
  • Do this for each and every part of the body.
  • Once done, bring your attention back to your surrounding.
  • Run for another 2-3 min and conclude your workout.

5. Watch your thoughts

This is the simplest and probably the most difficult one.

Steps:

  • Start running at a conversational pace in a low trafficked route.
  • Run for 15-20 min and try to get into the groove.
  • Observe your thoughts.
  • Do nothing else, just observe.
  • Don’t judge yourself, just observe.
  • You should feel like an outsider, when you are watching your thoughts.
  • Do this for 10-15 min and then bring your attention back to your surrounding.
  • Run for another 2-3 min and conclude your workout.
How to meditate when running? Here are 5 ultimate ways for running meditation. You can get started right away with these step by step instruction for running meditation.

How to meditate when running? Here are 5 ultimate ways for running meditation. You can get started right away with these step by step instruction for running meditation.

How to make your running meditation more effective?

When you are starting out with your running meditation, it will be difficult.

You will frequently find your mind wandering. At that time, just don’t judge or don’t give up.

Instead, bring your focus back to your meditation.

This will be far more easy if you do away with the distractions.

Here are some of the common distraction that the runners deal with when they start off with running meditation:

Run outside

Treadmill running is good and can be at times made enjoyable.

However, if you are meditation beginner and meditate on a treadmill, then it will be a very difficult task for you.

Many times, treadmill running seem like a rat on wheel. You keep running and you go nowhere.

This is counterproductive, if you want to trying to practice mindfulness.

Instead, run outside. The changing scenery and the cool air, will make your mindfulness practice, way better.

Don’t carry headphones

When you are running, listening to music is fun.

It keeps you filled with energy and also at times will help you to push yourself more.

However, when you are trying to meditate, music can be a potent distractor.

You need to focus, however our mind will keep wandering to the music.

It is best to leave your headphones at home. This way you will be able to practice your meditation without distraction.

Don’t start your run when you are agitated or anxious

If you start you run in a bad mood, it will take a hell lot of time to calm down and get into the groove.

You will not only, loose a lot of time, but may also have to give up meditation for that session.

Instead, before you start your run, practice deep-breathing.

Here is a simple technique:

  • Sit straight on the ground or stand straight.
  • Put the palm of your right hand on the belly.
  • Now inhale. Your belly should be filled with air and your hand should move outward.
  • Exhale completely.
  • A better way to exhale will be to take twice as much time as to inhale.
  • Do this 10 times and you will automatically relax.
  • Now head out for your running meditation.

How do you meditate when running(3)

Related Questions

Can meditation really help running?

Meditation can really help running. It not only improves your focus, but also, let’s you tune in to your body.

If you are observant, the you will be able to pick up any cues that your body provides you for any discomfort.

Most of the time, this observation comes up a bit late and then you will have to suffer like crazy.

Being mindful to your body will help you to avoid these situation completely or at least most of the times. 

Here are some of the ways in which meditation help running:

  • You will train smarter and stronger.
  • You will be able to take a better stock of your mental health and physical health.
  • It will help you to avoid injury.
  • You will be better equipped to deal with stress.
  • You will have a improved blood pressure level.

Should I meditate before or after a run?

If you are not too tired after your running session, meditation will be great.

However, if you are too tired, chances are you will fall asleep, the moment you sit down to meditate.

So, another great option to try is to meditate, before your run.

This way you can start your running session with a calm mind.

Also, it will make you more receptive towards your body and you will be able to notice even the slightest of discomfort.

However, both the above methods, will need you to take out separate time from your busy day and invest in meditation.

Although, it doesn’t take more than 15-20 min everyday of your time, but somehow we end up procrastinating it.

Not only that, after a couple of failed tries we tend to give up meditation altogether.

If you identify with this, worry not. We have a solution for you.

It is insanely easy to create a new habit, if you piggyback it with a old habit of yours.

Since, you are already running consistently, try to do your meditation during the run.

You can follow any of the above methods and develop this new habit.

Meditation is a great way to bring your focus back to yourself.

To be honest, there is not any difference about the tie you meditate.

Choose a time based on your schedule or combine it with your runs.

Is meditation better than running?

Both running and meditation has their own benefits. You cannot do away with one if you are following the other.

Meditation will help you to have focus on yourself, your mind. 

It will also tune you to the minutest discomfort of your body.

So, when you are mediating, you will become a better runner as you and your body will be at sync.

Now, with running it is the opposite.

You are focusing more on your physical aspect.

You are using your feet and legs to propel forward and your cardiovascular system helps you with it.

With a good workout, you become relaxed and now, you are in a better state to meditate.

In a way, you are either improving your physical performance through meditation, or you are improving your mind with your physical efforts.

Both of these are necessary to be a part of your fitness routine.

How do you meditate while running? If you want to learn running meditation then here are 5 hacks for running while meditating. Or you can always be running with the mind of meditation.

How do you meditate while running? If you want to learn running meditation then here are 5 hacks for running while meditating. Or you can always be running with the mind of meditation.

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