Mindful Running for Beginners: Step-by-Step Guide to Meditative Running

Mindful running marries the physical exertion of running with the mental discipline of mindfulness, creating a holistic approach that enhances both mental and physical health [1][3]. By focusing on our body's movements, the sensations of our breath, and the environment around us, we can transform a simple run into a moving meditation [5][10]. This practice not only increases body awareness but also introduces us to the benefits of mindfulness, such as reducing stress, bolstering our mental health, and even helping to manage symptoms of depression [1][4]. Additionally, embracing the mind-body connection through mindful running can lead to the much-coveted 'runner's high', enriching our overall quality of life with greater balance and serenity [2].

Getting started with mindful running doesn't require you to be an experienced marathoner. It's about beginning where you are and learning to integrate mindfulness and movement into your runs. This guide will cover the basics, from breathing techniques that anchor you in the present moment to overcoming common challenges that beginners may face [1][5]. By incorporating practices from meditation and mindfulness, such as focusing on the present and acknowledging distractions with acceptance but not engagement, you can start your journey towards meditative running. Whether you're lacing up your sneakers for the first time or looking to deepen your running meditation practice, this article will provide the tools, tips, and inspiration you need to embark on mindful runs with confidence [9].

Understanding Mindful Running

Mindful running transcends the ordinary act of running by integrating the principles of mindfulness, transforming it into a meditative practice that enhances both physical and mental well-being. By focusing on the present moment and engaging fully with the experience, runners can achieve a state of mental clarity and emotional balance, which is especially beneficial for beginners who are navigating the challenges of starting a new fitness regimen.

What is Mindful Running?

Mindful running is a conscious application of meditation and mindfulness practices to the physical activity of running [1]. This approach involves being fully present and aware of your body and surroundings, making each run not just a physical exercise but also a mental one [25][26][27][28][29][30][31][32]. It's about paying attention—in a particular way, on purpose, and non-judgmentally—to your body's movements, your breathing, and even your surroundings.

Core Elements of Mindful Running

1. Breathing and Physical Sensations: Start by engaging your lungs and diaphragm before and during your run, establishing a comfortable breathing pattern that helps maintain focus [1].

2. Awareness of Body and Environment: Tune into the sensations in your body—notice your posture, gait, and the texture of the ground under your feet. Simultaneously, embrace the environment, observing the sights, sounds, and smells around you [5].

3. Emotional and Mental Awareness: Acknowledge your emotions and thoughts as they arise, using them as points of focus to return to mindfulness when your mind wanders [5].

Benefits for Beginners

For those new to running, mindful running offers a gentle introduction by emphasizing the mental aspects of running, which can be particularly motivating. It builds endurance not just physically but also mentally, helping to manage stress and anxiety, which are common barriers for beginners [1]. The practice also fosters a deeper connection to running, which can lead to sustained motivation and a more consistent running habit [13].

Practical Tips for Mindful Running

• Leave Distractions Behind: Try running without music or a phone. This helps keep your focus on your body and the environment [1].

• Find Your Rhythm: Pay attention to the rhythm of your feet hitting the ground and synchronize it with your breathing. This can help maintain a meditative state [1].

• Start Slow: Begin with short distances at a slow pace. As you become more comfortable with mindful running, gradually increase your distance and intensity [1].

Incorporating Mindfulness into Every Run

Every run presents an opportunity to practice mindfulness. Before starting, spend a few minutes in deep breathing exercises to bring yourself into a neutral, present state [5]. During the run, use techniques like focusing on your breath or the sensations in your feet and legs. After the run, reflect on your experience to deepen your mindfulness practice.

Mindful running is not just about improving your physical fitness—it's about enhancing your mental and emotional well-being. By integrating mindfulness into your running routine, you create a holistic health practice that benefits all aspects of your life.

The Benefits of Running Meditation

Mindful running, often described as a form of moving meditation, offers numerous benefits that extend beyond the physical aspects of running. It's particularly beneficial for beginners looking to enhance their mental and physical well-being through a holistic approach. Here's a deeper look into how incorporating mindfulness into running can transform the experience:

Comprehensive Health Benefits

Mindful running helps in managing not only moderate to severe depression but also enhances overall mental health, making each run a therapeutic session [1][5]. Research has shown that combining directed meditation with physical activity like running can reduce symptoms of depression by almost 40% [5]. Additionally, it supports cognitive functions and emotional well-being by promoting neurogenesis, the growth of new brain cells [1].

Enhancing Physical Performance

Practicing mindfulness during runs improves endurance and skillfulness, which can be particularly motivating for beginners who are just starting to build their stamina [1]. A study in Neural Plasticity highlighted that mindfulness training boosts endurance performance, suggesting that the mental aspects of running are just as important as the physical ones.

Stress Reduction and Improved Well-being

Running meditation significantly reduces stress, improves sleep quality, and even helps in managing pain and gut health [6]. These benefits contribute to a better quality of life, both physically and mentally, allowing runners to enjoy a more relaxed and focused state of mind [6].

Building a Mind-Body Connection

Mindful running encourages runners to tune into their body's signals and create awareness around their physical state. This connection can lead to better health outcomes and a deeper understanding of one's body, enhancing the overall running experience [1][12]. Regular mindfulness practice can also

Getting Started with Mindful Running

Preparing Your Mind and Body

Before you even tie your running shoes, it’s essential to bring yourself into a neutral, present state. Engage in deep breathing exercises to calm your mind and prepare your body for the run ahead [5]. This practice helps engage the parasympathetic nervous system, which can make your run more relaxing and enjoyable [1].

Step-by-Step Guide to Your First Mindful Run

1. Start with Deep Breathing: Spend a few minutes focusing solely on your breathing. This helps set a calm and present tone for your run [5].

2. Begin Slowly: Don’t worry about speed or distance. Start at a comfortable pace and let your body ease into the run [1].

3. Focus on Your Breathing Pattern: Establish and maintain a rhythmic breathing pattern, ideally breathing through your nose to reduce stress responses [1][5].

4. Tune Into Your Body: Pay attention to your posture, the swing of your arms, and the strike of your feet against the ground [1].

5. Use Sensory Anchors: Rest your attention lightly on the rhythm of your footsteps or the sensation of the wind against your skin [1].

6. Acknowledge and Release Distractions: When your mind wanders, gently bring your focus back to your chosen anchor, such as your breathing or footfalls [1].

Embracing the Full Experience

Running outside enhances the mindful running experience by engaging more of your senses. Feel the fresh air on your face, listen to the natural sounds around you, and observe the environment [1]. This not only enriches your run but also helps deepen your mindfulness practice.

Building Mindfulness Over Time

Initially, dedicate just a few minutes of your run to focus intensely on mindfulness. Gradually increase this time as you become more comfortable with the practice. Remember, mindful running is more about the quality of presence than the quantity of miles run .

Connecting with Your Running History

Reflect on any past injuries or memorable experiences related to running. This connection can make your practice more personal and meaningful [5]. Keep the internal conversation focused on your experience and bodily sensations, steering clear of external pressures or expectations [5].

By following these steps, you can begin to enjoy the benefits of mindful running, transforming your routine into a meditative practice that nurtures both mind and body.

Breathing Techniques for Mindful Runs

Understanding Key Breathing Techniques

Nasal Breathing

Nasal breathing involves inhaling deeply through the nose, which helps focus the mind and triggers a relaxation response. This technique also warms and filters the air before it reaches the lungs, beneficial especially in cold, low-humidity climates. However, it can be challenging to maintain during high-intensity running due to increased oxygen needs [11].

Mouth Breathing

During more strenuous parts of your run, mouth breathing becomes essential. It allows for the intake of larger amounts of oxygen, which is crucial during high exertion. Runners often adopt a rhythmic breathing pattern, exhaling through the mouth to meet the body's oxygen demands efficiently [11].

Alternating Breathing

To help prevent injuries and distribute impact more evenly across the body, consider alternating your breathing pattern. Instead of the common 2:2 pattern (inhale for two footstrikes, exhale for two), try a 3:2 pattern (inhale for three strikes, exhale for two). This adjustment can be particularly beneficial as you change your running pace [11].

Practical Applications of Breathing Techniques

Starting with Belly Breathing

Begin your mindful running practice at home with belly breathing. Inhale slowly, allowing your belly to rise, which lets the diaphragm descend and provides more space for your lungs to expand fully with air [20]. This practice not only prepares you for a run but also enhances lung capacity.

Establishing Rhythmic Breathing

Rhythmic breathing is a powerful technique to synchronize your breath with your running gait. A common method is to use a 5-step pattern: inhale over three steps and exhale over two. This method helps in reducing the physical impact of running and increases oxygen uptake [20]. As your running intensity increases, you might shift to a 3-step pattern: two steps on the inhale and one on the exhale [20].

Breath Anchoring for Focus

During your run, use a breathing exercise known as "Breath Anchoring." Inhale for three seconds and exhale for six seconds. This technique helps in maintaining focus and connecting with the present moment, crucial for mindful running [21].

Combining Techniques for Different Running Phases

It's beneficial to use different breathing techniques at various stages of your run. Start with nasal breathing to settle into a calm state, switch to mouth breathing as your pace increases, and use alternating breathing patterns to manage longer distances or varied terrains [21][22].

Tips for Effective Breathing During Runs

• Posture Matters: Keep your posture upright and relaxed to facilitate better breathing and efficient oxygen circulation [22].

• Warm-Up and Cool Down: Begin and end your runs with a focus on deep, slow breathing to prepare your body for exercise and aid in recovery [22].

• Mindful Awareness: Continuously ask yourself, "How am I breathing?" and "Where am I looking?" Adjust your breathing as needed and maintain a soft gaze to stay relaxed and present during your run .

By incorporating these breathing techniques into your running routine, you can enhance both your physical performance and mental focus, making each run a more effective session of moving meditation.

Integrating Mindfulness and Movement

Focus on the Basics: Breath, Body, and Environment

Mindful running begins with the basics: focusing on your breath, body, and the environment around you. Start by paying attention to how you tie your shoes and the physical sensations associated with beginning your run. This act of purposeful attention can help ground you in the present moment . As you run, maintain this focus—notice the rhythm of your feet hitting the ground, the feeling of your breath filling your lungs, and the sights and sounds that surround you [1].

Engage Actively with Your Surroundings

During your runs, try to fully immerse yourself in the experience by engaging all your senses. Take note of everything happening in the present moment; from the scenery to the sensations in your limbs. This not only enhances your run but also deepens your connection to the activity [6]. Running outside, rather than on a treadmill, can facilitate this as it allows you to connect more deeply with the natural environment, making it easier to focus on the present [6].

Letting Go of Distractions and Pressures

A key aspect of mindful running is learning to let go of external distractions and pressures. This means running without headphones and focusing inwardly instead of on external stimuli. Pay attention to your body's signals—your breath, legs, arms, and torso—and let go of any expectations about distance or time. This approach helps you focus on the experience itself rather than on achieving specific performance goals [6].

Embrace Mindful Walking as an Alternative

If running feels too intense or if you're looking for a gentler way to start integrating mindfulness into your movement, consider mindful walking. This can be just as beneficial for your health and can be approached with the same level of attention to your physical presence and surroundings [5].

Many beginner runners find that focusing on these elements not only improves their running experience but also their overall well-being. For instance, a friend shared how shifting focus from speed to the sensations of her surroundings transformed her runs from a chore to a cherished daily practice, enhancing both her physical and mental health.

By incorporating these practices into your running routine, you create a more holistic exercise experience that nurtures both your body and mind.

Overcoming Common Challenges

Mindful running, while rewarding, can present a few hurdles, especially for beginners. Here's how you can navigate these challenges effectively:

Challenge 1: Balancing Running and Other Responsibilities

Finding time for running amidst a busy schedule can be daunting. Mindful running, however, teaches you to recognize signs of stress and manage them effectively. By integrating short runs into your daily routine, you can enhance your ability to handle stress and improve your overall well-being [13].

Challenge 2: Overcoming Hard and Demotivating Moments

There will be days when running feels particularly tough and motivation is low. Remember, the benefits of mindful running—improving health, managing stress, and building confidence—accumulate over time. Each run, no matter how small, contributes to these long-term gains [13].

Challenge 3: Mastering Breathing and Posture

Proper breathing and maintaining a natural running posture are crucial but can be challenging for beginners. Mindful running encourages a focus on relaxed breathing and sustainable pacing, which helps prevent fatigue and reduces the risk of injury, even on challenging terrains like steep hills [13].

Challenge 4: Running Alone vs. With Others

While running alone can be a meditative experience, joining a running group or partnering with a friend can also be beneficial. It's important to be open to both experiences. Running with others can provide social support and motivation, which are valuable for maintaining a consistent practice [13].

Challenge 5: Finding and Maintaining Motivation

Setting clear intentions and aligning your running goals with personal values can uncover new sources of motivation. Whether it's improving mental health, building physical strength, or enjoying nature, these values can serve as a compass, guiding your running journey [13].

Challenge 6: Focus on Joy, Not Just Miles

Instead of obsessing over the distance covered, focus on the joy and relaxation each run brings. This shift in perspective can make running more enjoyable and sustainable, encouraging you to stick with it over time [13].

Challenge 7: Managing a Wandering Mind

It's normal for your mind to wander during runs. Recognizing this as a part of the meditation process is key. Each time you bring your focus back to the present moment, you're strengthening your mindfulness skills [25].

Challenge 8: Handling the Five Hindrances

When you encounter mental hindrances such as restlessness or doubt, simply acknowledging them can diminish their impact. Naming these feelings during your run can help create distance and reduce their influence on your performance [25].

Challenge 9: Avoiding Distractions

To deepen your mindful running practice, try to minimize external distractions. Running without music or phone notifications helps you engage more fully with your thoughts and the physical experience of running [9].

Challenge 10: Staying Aware of Your Surroundings

Especially when running outdoors, maintaining awareness of your surroundings is crucial for safety. This heightened awareness can also enhance the sensory experience of your runs, making them more enjoyable and engaging [9].

By addressing these challenges with mindful strategies, you can enhance both your running and overall life experience, making each step a step towards better mental and physical health.

Tools and Apps to Enhance Your Practice

Enhancing Your Mindful Running with Apps

Guided Mindfulness and Running Sessions

For those new to mindful running, starting with guided sessions can be incredibly helpful. The app offers four free classes specifically designed for runners: Performance Preparation, Quiet Mind, Your Inner Voice, and Self-Belief. Each session, lasting between 6 to 11 minutes, is led by one of three expert meditation coaches, making it easy and accessible for beginners to get started [1].

Comprehensive Subscription Services

For runners looking for a more extensive toolkit, a subscription provides full access to a range of features including additional meditation and affirmation sessions, comprehensive fitness programs, and a variety of exercise videos. This allows you to tailor your mindful running experience to your personal needs and goals [1].

Specialized Training Packs

The app also includes 10-session sport "packs" that target different phases of training. These packs are ideal for managing pre-competition nerves, post-performance recovery, and ongoing rehabilitation, offering a structured approach to integrate mindfulness throughout your training cycle [1].

Cognitive Behavioral Approaches

Incorporating cognitive behavioral therapy, the app offers brief audio exercises designed to manage stress and anxiety effectively. This feature is particularly beneficial for runners who might feel overwhelmed by competitive pressures or personal expectations [1].

Diverse Meditation Options

With over 1,000 meditations available, the app boasts a massive library that includes meditations on handling challenges, mindful eating, staying motivated, and engaging in positive visualization. This variety ensures that you can find the perfect meditation to suit any mood or need during your running journey [1].

Mindfulness Integration in Workouts

For a more dynamic experience, the app provides guided runs that integrate mindfulness exercises directly into your workout. This feature offers a variety of runs with different lengths and focuses, tailored to enhance both your physical and mental fitness [1].

Tracking Progress and Achievements

To keep you motivated, the app tracks your mindful minutes and rewards your consistency with badges for streaks. This gamification adds an element of fun and achievement to your mindful running practice [1].

Utilizing Major Platforms for Mindful Techniques

ASICS Runkeeper App

A notable mention is the ASICS Runkeeper app, which offers a "Run Mindfully" Guided Workout. This particular feature is designed to introduce basic mindfulness techniques and teach you how to incorporate them seamlessly into your runs. It's an excellent tool for beginners who are just starting to explore the benefits of mindful running.

By leveraging these tools and apps, you can enhance your mindful running practice significantly. They provide structured guidance, varied techniques, and motivational support to help you maintain a consistent and enjoyable practice. Whether you're just starting out or looking to deepen your existing practice, these resources can be invaluable in your journey towards a healthier mind and body through mindful running.

Mindful Running in Different Environments

Embrace the Outdoors

Taking your run outside can transform your exercise into a multisensory experience. Focus on the freshness of the air, the variety of sounds around you, and the warmth of the sunlight on your skin [1]. These elements not only enhance your physical run but also deepen your mindfulness practice by engaging more of your senses.

Leave the Headphones at Home

To truly engage with your environment, consider leaving behind your headphones. This allows you to fully immerse in the natural sounds and sights around you, helping you to connect more deeply with the moment and your movements [5].

Tips for a Successful Mindful Run in Nature

1. Start with Mindful Breathing: Before you begin your run, take a moment for some deep, mindful breathing. This helps set a calm, present mindset for your journey [5].

2. Engage All Your Senses: As you run, try to notice everything around you—the smell of the grass, the sound of birds, or the feel of the wind. This full sensory engagement can significantly enrich your running experience [5].

3. Go Slow: Especially if you're just beginning, start at a slower pace to really allow yourself to soak in your surroundings and focus on the feel of each step [5].

4. Mind Your Steps: Pay attention to where your feet land, how your arms swing, and maintain a posture that feels good to you. This awareness can help prevent injuries and increase the meditative quality of your run [5].

5. Acknowledge Discomfort: If you feel any discomfort, acknowledge it without judgment. Adjust your pace or posture as needed to stay aligned with your body’s needs [5].

6. Reflect Post-Run: After you finish, take a few moments to reflect on your run. Think about what you noticed, how you felt, and what you might like to try differently next time [5].

By incorporating these mindful practices into your running, whether you're on a forest trail or a city park, you can turn a simple jog into a profound exercise in mindfulness that nourishes both your body and mind.

Advanced Techniques for Seasoned Mindful Runners

Warm Up Your Mind

Before you hit the trail or pavement, take a moment to center yourself with a focus on your breathing. This mental warm-up prepares you for a run where you are fully present and aware of every sensation [24].

Drop All Data

Challenge yourself by leaving behind any gadgets like your GPS watch, phone, or music player. This helps you avoid distractions and truly connect with the experience of your run, allowing you to focus solely on your body and the environment [24].

Perform a Body Scan

Start your run with a body scan to identify and release any points of tension. This not only prevents injuries but also improves your running form by making necessary adjustments to your movements [24].

Breathing Check-In

Regularly check in on your breathing pattern during your run. Adjust it as needed to ensure you are breathing in a way that supports your running intensity and maintains mindfulness [24].

Choose Your Anchor

Select an anchor such as your breath or the rhythm of your footfall to keep your mind focused throughout the run. This technique helps in maintaining a meditative state even during longer or more challenging runs [24].

Widen Your Gaze

Adopt a soft, wide gaze to help maintain a relaxed state of mind and body. This practice not only prevents eye strain but also enhances your awareness of the surroundings, making your run more enjoyable and meditative [24].

Cool Down Your Mind

After completing your run, spend a few minutes in a cool-down phase focusing on your breathing to engage the parasympathetic nervous system. This aids in recovery by bringing your body back to a state of rest and calm [24].

Success Stories and Testimonials

Mindful running retreats have proven to be a transformative experience for many runners, especially beginners who are looking to find a deeper connection with their running practice. These retreats focus on helping you recruit more power and run with a natural posture, significantly lightening the emotional load you might carry. The confidence you build and the new possibilities that open up can impact not just your running, but your life as a whole [13].

Personal Transformation through Mindful Running Retreats

Emily's Journey

Let me tell you about Emily, a friend who attended her first mindful running retreat last year. Initially skeptical about the impact it could have, she returned with a renewed passion for running and life. She shared how the retreat helped her focus on her running posture and breathing techniques, which not only improved her running efficiency but also her mental clarity. The retreat, she mentioned, was a turning point that built her confidence and opened her up to new possibilities, both on the track and in her personal life [13].

Mark's Experience

Similarly, Mark, another beginner runner who found running to be a chore, attended a retreat on the recommendation of a friend. Post-retreat, his perspective shifted dramatically. He learned to lighten his emotional load by focusing on the present moment, appreciating his surroundings, and syncing his movements with his breath. This not only made running more enjoyable but also helped him manage stress better in his everyday life [13].

These stories highlight how mindful running retreats can be a powerful tool for personal growth and improved running performance. By focusing on the basics of mindful running—breath, body, and environment—participants like Emily and Mark find that they not only run better but also carry these lessons into their daily lives, enhancing their overall well-being [13].

Conclusion

Embarking on the journey of mindful running offers a unique blend of physical challenge and mental serenity, making it especially rewarding for beginners. Drawing from personal stories shared throughout the guide, we've seen how integrating mindfulness into running can transform it from a mere exercise into a profound, holistic practice. These narratives underscore the possibility of growth, not just in terms of running performance but also in personal well-being and mental clarity. For newcomers to this practice, the blend of steady, accessible guidance and supported personal anecdotes serves as a powerful testament to the transformative potential of mindful running.

As we conclude, it's essential to remember that mindful running is more than just a method of physical fitness; it's a pathway to discovering inner peace, fostering resilience, and enhancing one's quality of life. For beginners, the practice starts with simple steps—attuning to your breath, being present, and engaging with your surroundings. These foundational elements, underscored by stories of personal transformation, provide not only a starting point but also ongoing motivation. By focusing on the journey itself rather than the destination, mindful running opens up a world of deeper connections, both with oneself and the natural world, paving the way for a fulfilling and sustainable practice.

FAQs

How can I incorporate meditation into my running routine?
To make your running experience more meditative, you can follow these steps:

• Concentrate on taking deep breaths.

• Let your thoughts flow past without dwelling on them.

• Listen to the sounds that surround you as you run.

• Use a noting technique to acknowledge your thoughts and sensations.

• Be mindful of both your thoughts and the environment.

• Choose a focus point or 'anchor' to maintain your concentration.

• Perform a body scan to reconnect with the sensations in different parts of your body.

• Maintain a gentle running pace that allows you to stay mindful.

What exactly is meditative running?
Meditative running is an approach where you consciously bring awareness to your body and movement while running. It involves focusing on the present moment, eliminating distractions, and connecting mentally with your physical activity. This practice can enhance both your fitness routine and mental clarity.

How can I practice mindfulness during my runs?
To practice mindfulness while running, consider these tips:

• Leave behind any unnecessary gear to minimize distractions.

• Try to de-stress before starting your run.

• Begin your run at a slow pace to ease into mindfulness.

• Pay close attention to your surroundings and how they make you feel.

• Concentrate on maintaining good form throughout your run.

• End your run with a cool-down to calm your mind and body.

What are the basics of mindfulness meditation for those new to the practice?
For beginners looking to start mindfulness meditation, here are some simple steps:

• Find a quiet space where you can settle in without interruptions.

• Close your eyes, take a deep breath, and allow yourself to relax.

• Keep your focus on your breath, and when thoughts arise, gently return your attention to your breathing.

• Aim for a daily practice of at least 10 minutes to reap the most benefits from mindfulness meditation.

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References

[1] - https://mindfulness.com/mindful-living/mindful-running
[2] - https://bodyflows.com/articles/running-for-beginners-running-tips-and-inspirations.php
[3] - https://getfitnow.com/a-starters-guide-to-mindful-running/
[4] - https://www.youtube.com/watch?v=LD7CldQ5VM0
[5] - https://positivepsychology.com/mindful-running-exercise/
[6] - https://www.asics.com/us/en-us/blog/what-is-mindful-running-and-how-to-practice-it/
[9] - https://www.wellandgood.com/mindful-running
[10] - https://psychcentral.com/health/running-meditation
[11] - https://www.mindful.org/3-breathing-techniques-for-mindful-runners/
[12] - https://www.polar.com/blog/mindful-running/
[13] - https://runwildretreats.com/mindful-running/
[14] - https://www.amazon.com/Mindful-Running-Meditative-Performance-Fulfilled/dp/1472944860
[15] - https://www.fitandwell.com/features/i-tried-a-mindful-running-app-for-a-month-and-it-helped-boost-my-confidence
[18] - https://www.shape.com/fitness/cardio/mindful-running-tips-make-long-distances-easier
[19] - https://experiencelife.lifetime.life/article/running-on-faith-mike-plunketts-success-story/
[20] - https://www.lung.org/blog/breathing-basics-for-runners
[21] - https://www.alphaprojectphyzio.com/blog/breathing-exercises-for-runners
[22] - https://www.onepeloton.com/blog/how-to-breathe-while-running/
[23] - https://www.youtube.com/watch?v=L_vZjikr5Ew
[24] - https://www.bodyset.co.uk/fitness/mindful-running-how-to-run-faster-further-and-feel-your-best/
[25] - https://www.mindful.org/overcome-these-five-common-obstacles-to-meditation/

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