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Meditation can enhance your running and your overall wellbeing. Here’s how to make it part of your routine.

Meditation has long been used to promote calm and relaxation, cope with stress and illness, and manage anxiety and depression. As its list of positive effects grows, so too has the percent of adults in the United States who reported meditating—from 4% in 2012 to 14% in 2017, according to the most recent National Health Interview Survey.

Runners often call their time logging miles their moving meditation. However, if the disappointment of a slower-than-expected mile split or panic over unexplained tightness in your calf can derail your race or ruin your workout, adding a formal meditation practice to your training routine can better prepare you to handle these feelings and emotions—both on the run and in life. Just as lifting weights can strengthen your hips or hamstrings, meditation can strengthen your mind, enhancing your running and overall wellbeing.

Here, we will explain what meditation is, the benefits to your health and performance, and how you can make it a part of your training plan.

What is meditation, and why should you meditate?

Meditation is a set of techniques used to bring awareness back to a specific focus when your mind wanders. These techniques can help your mind process emotions, contributing to your overall wellness and stress management.

A meditation practice typically involves focusing your attention while in a comfortable posture, such as sitting, lying down, or walking. And ideally, it’s practiced in a place with limited distractions.

Once you’ve checked those boxes, the meditation exercises themselves are simple. Focus on your breath by counting or repeating a mantra. Or you can scan your senses and observe what your body sees, hears, tastes, smells, or feels to center your attention.

When distracting thoughts arise—This is boring; My nose itches; We’re out of milk—come back to that focus. There is no time requirement to make the meditation “count,” so meditate for as long as you feel comfortable. Though the more you make an effort to meditate, the more you will get out of it. 

Don’t be fooled though; while the practice itself is simple, meditating is not always easy. What meditation is not is peace and stillness from the moment you begin, so don’t get discouraged if your first few attempts feel awkward. 

Rebecca Pacheco—the author of the book Still Life – The Myths and Magic of Mindful Living, and a meditation and yoga instructor—acknowledges that it will, at times, feel difficult for even the most experienced meditators. “You may find you are bored, anxious, or fidgety, and that’s okay,” Pacheco, a two-time Boston Marathon finisher, tells Runner’s World. You’re not doing it wrong.” 

Meditation also is not self-improvement, but by practicing awareness and self-compassion, some people may argue that meditation can help you improve yourself. Your thoughts are not bad or wrong; the key is to approach them without judgement. 

“Meditation is self-acceptance,” says Pacheco. “The purpose is to give you a place where you don’t have to get it right. And the irony is that things often will improve.”

What’s the difference between meditation and mindfulness?

Mindfulness and meditation are sometimes used interchangeably, though the two boil down into more specific descriptions: meditation is the practice, while mindfulness is a state of being. Practicing meditation trains your mind to pay attention mindfully.

Mindfulness training uses meditation exercises in combination with informal practices, such as running, to incorporate mindfulness into daily life. Together, these practices train your mind to focus less on negative thoughts, emotions, and memories, and instead makes space for it to concentrate on the present, without getting ahead of itself.

Dr. Keith Kaufman, a clinical sports psychologist and co-developer of the Mindful Sports Performance Enhancement (MSPE)® program, describes mindfulness as a nonreactive approach. The challenge is that humans naturally react to feeling uncomfortable and try to minimize it. He related it to the discomfort felt in a race.

“It’s called an ironic mental process,” Kaufman tells Runner’s World. “If you are saying, ‘I’m in so much pain right now. I shouldn’t feel this pain, I don’t want to feel this pain,’ what it does is actually bring more of your focus to the pain and can actually make it worse. Mindfulness training gives us a way of accepting [the pain and helping us think], ‘Right now, my body is in pain. Right now, this is how my body is feeling, but I can still feel this, and I can still proceed.’”

What are the benefits of meditation for Runners?

The benefits of meditation have been widely studied and researchers are continually finding positive effects on a variety of health conditions. According to the National Center for Complementary and Integrative Health (NCCIH), some of those benefits include reducing high blood pressure, helping symptoms of irritable bowel syndrome and ulcerative colitis flareups, and easing symptoms of anxiety and depression. Meditation has also shown promise when it comes to managing pain and improving insomnia, and it may help people quit smoking.

For some, these benefits may be enough to convince you to start meditating. But for those runners who need the extra nudge, research has shown sports-specific benefits associated with mindfulness-based interventions. 

Meditation can help you get “in the zone”—when you are so absorbed in your run that it feels effortless, an experience that has been associated with peak performance. A 2009 study in the Journal of Clinical Sports Psychology, following long distance runners who used the MSPE program co-developed by Dr. Kaufman, showed improvements in mindfulness and awareness, and decreases in sport-related worries and perfectionism—factors that may aid runners in reaching that flow state. 

“If you’re thinking about your time and if you’re thinking about the end result of the race, it’s really hard to get into that rhythm, it’s really hard to get into that flow. By letting go of the outcome and instead focusing on what’s happening right now, which is one of the big targets of attention that we talk about, then that can help us get more into the state of flow,” Kaufman says.

Meditation can also improve your perception of pain and fatigue, which may prevent you from giving up or slowing down on the run. A 2020 study in Neural Plasticity showed athletes who completed mindfulness training improved endurance performances by having a higher threshold for exhaustion. And a 2021 study in the journal Evidence-Based Complementary and Alternative Medicine found that following the completion of a mindfulness-based training program, female college students reported decreases in their perception of exercise intensity and other negative feelings, such as fatigue, following an 800-meter run.

The takeaway here: If your brain thinks you have more gas in the tank, your body can push harder, or at least enjoy the run a bit more.

Additionally, meditation can get you back on your feet sooner following a workout or injury. A 2021 study in the Journal of Athletic Training found mindfulness training, in conjunction with traditional physical therapies, reduced pain while running, improved coping strategies, and decreased pain catastrophizing in patients with knee pain. 

And a 2000 study in the Journal of British Sport Medicine showed that runners who practiced meditation exercises as part of a relaxation training significantly decreased their blood lactate concentration—which is an indirect marker for fatigue in exercising muscles—after exercise. This is just another reason to take a rest day, and using some of that time off from running to meditate may get you back on your feet sooner. 

But will meditating make you run faster? A 2011 study in the Journal of Clinical Sports Psychology showed improvements in runners’ mile times one year after the mindfulness training program was completed by participants. 

However, Kaufman cautions, “It would be way overstating the science of meditation to say if you meditate, you’re going to be faster. But by meditating, it can change the way you pay attention in competitive moments. It really can change the entire trajectory of your performance if you’re not getting stuck in a reaction to something. You can stay present, and you can keep making choices that are best for your performance, and in that sense it could help you run faster.”

How can runners practice meditation?

Both Kaufman and Pacheco agree that using running as an informal way to practice mindfulness is important because the goal, ultimately, is to integrate these skills into daily life. However, much like your training plan may include easy, tempo and long runs, Kaufman believes a formal meditation practice can help you develop the range of skills necessary for remaining mindful on your run, or life, as a variety of situations are thrown your way. 

Here are a few tips to start your meditation practice:

→ Start small. If you were starting to run for the first time, you would not go out for a ten-mile tempo run. The same goes for meditation. “Start with three minutes,” says Pacheco, “Then try to string together days, then weeks. A little can go a long way.”

→ Just begin. The hardest part of a run is often getting out the door. Set yourself up for success by designating a time to meditate when you might actually do it, like immediately after a run. And then actually do it! Just as it might take a mile or two to settle into a run, so too may it take a moment to get settled into a mediation practice. 

“Often if you keep going, something clears and the run turns around. And even if it doesn’t, you often feel better than when you started. Meditation works the same way,” Pacheco says.

→ Use available resources. Apps like Headspace, Calm, or Insight Timer have libraries of guided meditations if you feel you don’t know where to start. Dr. Kaufman’s podcast, Mindful Sports Performance, begins each episode with a mindfulness exercise. Find what works for you.

→ Fit meditation into your day in a way that works best for you. If you can’t sit down on a meditation cushion with incense burning to meditate, that’s okay! Meditation doesn’t have to look a certain way. “All it takes to be a good meditator, is to meditate,” Pacheco says.

Pacheco suggests using existing moments in the day to meditate, such as while waiting in the exam room for your doctor or while sitting in your (preferably parked) car if you arrive early for a meeting or date. Or the next time you are about to mindlessly scroll on your phone, try two minutes of breathwork instead. There is no right or wrong way to meditate. 

 

 

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.