Running News Daily

Is mindful running all about taking it easy and slow or can it actually help you run faster? Here’s what mindful running is along with a few reasons why you should give it a try.

With more technology than ever to track metrics, like heart rate, running power, lactate threshold, and VO2 max, it can be easy to slip into constantly eyeballing data during your runs.

Even if you do wait until after your runs to go over your data, a lot of runners choose other distractions like music, audio books, or even podcasts to get them through their workouts. While these things aren’t necessarily bad, one commonly neglected aspect of running is training the mind.

By taking a more mindful approach to running a few times per week (or even as part of a warm-up or cool-down), runners can improve mental conditioning that will in turn boost performance, recovery, and bring some of the joy back to the sport you love.

Let’s go with the flow and explore what mindful running is and why it’s beneficial for runners of all levels.

WHAT IS MINDFUL RUNNING?

The most basic definition of mindful running is to become mentally connected with your body during your runs.

While there are many different ways runners can practice this technique, the principal idea is to get rid of distractions while you run, concentrating on how you feel. Whether it’s looking at your metrics every minute, being overly concerned with how fast or far you have to go, or even thinking about that argument you had with a co-worker during a run, these things tend to take away from the mind-body connection and being in the moment.

Even though meditation and mindful running do have their differences, the two practices are often used together:

Meditation concentrates on removing the things in our life that cause stress or distraction in order to create calmness in the mind.

When you practice mindful running, you can use many of these same principles to not be distracted by things outside of your activity, focusing instead on embracing how you feel and being in tune with your body.

Being connected with your running often moves the focus towards things like your breathing, how your arms and legs are moving, or parts of the body that may be feeling tight or weak.

While some runners learn to ignore the pain or difficulty that running often inflicts, mindful running embraces everything going on within the body, from nutrition to how much sleep you’ve gotten the previous night, to create an awareness that puts you more in tune with your body.

CAN MINDFUL RUNNING HELP YOU RUN FASTER?

In the past, runners have typically focused on physiology and physical conditioning as a way to improve performance. Going further, adding intervals for speed, and doing strength training have become the common approaches, while mental conditioning is often an afterthought.

The problem is, always focusing on physical abilities without also training the mind can create a disconnect, causing negative thoughts and a higher perceived exertion when things aren’t going your way during an event.

While there have been limited studies on the subject in the past, Asics recently conducted an experiment with runners of varying ability levels to determine just how much running performance can be affected by psychological factors.

MINDFUL RUNNING EXPERIMENT PART 1

Participants were placed in a controlled environment (150-meter track, indoors) and asked to each run two separate 5Ks at different times.

During the first 5K, runners ran around a dark track with only a spotlight that allowed them to see a few feet ahead. There was no clear finish line, no music, and no metrics to monitor.

MINDFUL RUNNING EXPERIMENT PART 2

For the second 5K, participants were placed in a more race-like environment. There were lights, cheering fans, clocks, and gadgets to monitor metrics.

In the more psychologically difficult environment where runners were forced to focus only on their body, times were slower among experienced runners in the group by as much as 60 seconds, while less experienced runners slowed up to two minutes.

WHY PRACTICE MINDFUL RUNNING?

What the proponents of the blackout experiment actually show is that runners rely too much on outside factors during training and racing, and by training the mind regularly you can in fact improve performance.

When you think about it, it does make sense.

There will always be moments during a run when things get tough. It could be those times when you just can’t seem to maintain your pace, or that heavy feeling in your legs that suddenly becomes too difficult to ignore.

Maybe it’s that lonely spot on the course where there are no spectators, when none of the other participants are next to you, and the beeping on your watch isn’t enough to push you forward. This is the point when the psychological battle becomes bigger than the physical one, and if you haven’t spent enough time training the mind, it can be difficult to overcome.

One of the primary researchers of the Asics study, Professor Samuele Marcora of the University of Kent’s School of Sport and Exercise Sciences, had this to say about the experiment and overall importance of training the mind.

“We wanted to show the critical role the mind plays in athletic performance. The difference we saw between the experiment conditions in just one day is similar to the difference you would see after a four-week high intensity training program, so the mind shouldn’t be underestimated.”

FOR WHOM IS MINDFUL RUNNING USEFUL?

While practising the mind can certainly benefit those elite runners looking for an extra edge, mindful running can be useful for just about anyone.

Whether you’re completing a recovery run or are simply someone who uses running to relax and destress, practicing mindful running in order to better connect with the body can be a good way to achieve a balanced state of mind and find joy in your running.

Dr. Jo Corbett, another of the collaborators in the Asics blackout study, spoke about this connection.

“Despite the challenging conditions on the track, almost every runner said they felt a kind of euphoria at some point, which they referred to as ‘pure running.’ It shows the power of getting more in-tune with ourselves by occasionally shutting out the distractions.”

Whether it’s to be a happy runner or a faster one, mindful running is a technique worth practicing and including in your workout regimen. Just like strength training, yoga, or interval training, spending some time doing nothing but concentrating on the connection of body and mind will only make you a better runner.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.