The idea of going for a run to clear your mind is nothing new. In fact, behind fitness goals, it’s probably the number one reason many take up recreational running in the first place. It works, too. A litany of evidence backs the fact that exercise can improve your mental wellbeing with some studies suggesting it could even be as effective as anti-depressants for improving negative affective moods.

There’s also the phenomenon known as the “runner’s high,” a feeling of euphoria that runners often experience during or after a run. This elation can be attributed to a variety of physiological changes, such as hormone release and alterations in brain activity, particularly a reduction in the activity of the brain’s default mode network, which is associated with rumination and self-referential thoughts. It’s likely a combination of these factors that contribute to this uplifting sensation.

If you’re someone for whom running is very much an exercise in mental health self-care, and you’re looking for a more deliberate approach to eliciting the positive effects of running on your mind as well as your body, then this running meditation technique is for you. Even if you’re not sold on the idea of ‘running meditation’, the protocol detailed also acts as foolproof way to control your running pace, improve your breath economy, and make those long runs a bit more manageable.

How To Perform Running Meditation

This technique blends ancient wisdom from Eastern traditions with the latest insights from modern breathwork and running science. The result is a powerful method that benefits both your mind and body, delivering maximum impact in a single practice.

Based on a Zen breath counting technique known as ‘susokukan’, as well as various forms of traditional walking meditation, the protocol is simple, but demands all of your attention to see the full benefits.

• Warm-up as necessary.
• Find a suitable running pace for your target distance/ time.
• Establish a comfortable cadence (you can use a metronome app for this, many running coaches recommend an optimal cadence is somewhere between 170-180bpm).
• Once you’re established in your cadence, syncing your steps to your metronome if applicable, bring your attention to your breath. Bring your inhales and exhales in to sync with your pace. Aim to inhale over 4-6 steps and exhale over 4-6 steps, but initially just feel for a pace that’s comfortable. This may be 3 in 3 out, or even 2/2 initially. Don’t force it, find a rhythm that feels easy and natural.
• If possible, inhale and exhale through your nose. This might feel uncomfortable at first, but experiment with it. For a longer, slower run, it’s a more efficient way to breathe. If this is too uncomfortable, inhale through the nose but exhale through pursed lips to control the flow of air.
• Once you’re comfortable and established in the synchronicity of the breath and the pace, see if you can begin counting each exhale. Keep focusing on the sensations of the breath and the body, but on the final step of each exhale gently note ‘one’ – (this mental noting might sound something like- ‘in, in, in, in, out, out, out, one, in, in, in, in, out, out, out, two).
• Follow the breaths to ten, then begin again from one. If you get distracted or lose count, make a note of what distracted you and come back to one. Always come back to one once you hit ten. This will stop you from just switching your attention to autopilot and counting on and on.
• Repeat this process, coming back to the breath and the sensations of running whenever your mind wanders until you’ve covered your target distance or time. It helps to set an alarm on your phone or watch, or to simply know your running course so that you’re not distracted by apps.

This technique is designed to build concentration, giving your mind a single pointed focus to stop it from wandering off into overthinking or rumination. It also helps to foster a ‘flow state’.

It might sound simple, but in the age of chronic distraction, it may prove to be more difficult than you think to even make it to a ten count without become distracted. But just like lifting weights, the progress comes one rep at a time, and if you want to build your focus and cultivate the tools to help you to calm your mind, you’ve got to put those reps in.

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.