Mindful Running: How Meditative Running can Improve Performance and Make you a Happier, More Fulfilled Person

by Mackenzie L. Havey, Kate McCabe (Narrator)

Written by a highly respected fitness journalist, Mindful Running offers an engaging guide to how mindfulness can both optimize your runs and improve general health and well-being.

Mindful Running brings together scientific research, expert analysis, and elite athlete contributions to reveal how relating to your mind, body, and surroundings in a new way can help you run longer and faster, as well as offer a boost to your overall mental, emotional, and physical health.

By applying mental fitness training to your running regime, you tap into a powerful mind-body connection that not only optimizes sporting performance, but also boosts happiness both on and off the running trails.

Devised with both the competitive and everyday runner in mind, Mackenzie L. Havey introduces an innovative, approachable, and authoritative guide designed to increase self-awareness, develop concentration, and improve endurance. Not only does this have the potential to translate into better running, it can also play a role in training you to endure life's challenges with greater ease and find joy in all things big and small. Mindful Running is a total body and mind fitness regime.

Genres: Nonfiction, Health, Self Help, Sports, Meditation, Fitness, Audiobook

208 pages, Paperback

Published October 10, 2017

Reviews

[One · Rating 4 out of 5]

Not the first book I've read on the topic, but I did like it. I'm not a huge fan of the author's writing style, but I did like information, and I feel the book is well researched. I didn't like at all on page 168 where she wrote "Even if you want to try conventional meditation, many of us just flat-out don't have the time." Gasp! That's complete nonsense. Consider the average adult spends three hours per day on their phone and another 2-3 hours per day watching television, I would say that everyone has the time to meditate (even if only for 10 minutes per day). It's all about prioritizing and using time wisely. And like Zen proverb goes: “You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.” Her statement just gave everyone a pass on meditation, rather than encouraging them to set aside a few minutes per day to do it (which brings many benefits). Overall a good book and worth reading.

[Hayley Russell · Rating 5 out of 5]

As someone with a Ph.D. in sport psychology I really appreciate the research evidence in this book. Mindfulness has clear applications for runners in both experience/enjoyment and performance. It has been fun to apply the material in this book to my own running. A great read!

[Sarah · Rating 5 out of 5]

9.2/10

Who will like this book: Anyone trained or starting to run who seeks to improve performance or wanting to enrich running sessions (and great way to stimulate your brain). You may reap more benefit from this book if you are currently practicing running in your routine.

3 Things I learnt from this book:
- The harder you try to achieve something by sheer force, the more difficult that task becomes.
- Whatever the emotion and thoughts are that prevents you from starting something, take notice of it and do not judge it by labelling the feeling as good or bad. Just notice and let it pass.
- Notice the fear of pain and discomfort and accept it. Understand that it is temporary and try to notice the point at which it comes, is at its highest and where it subsides. Think of running as a mind exercise instead and go easy. It will get you further for longer

What I liked about this book:
- Mix of stories and research which are easy to understand and absorb
- Includes lots of questions/ reflective exercises throughout to help keep readers engaged
- Includes suggestions on the "how". Very great techniques throughout for different readers! For example, the book mentions you will benefit by being in the present moment - but also tells you how you may achieve that by asking yourself questions like "what do you see" "how is your breath" "can you feel your soles hit the floor and propel your body up" "what are you thinking about and is it a recurring thought"
Some notable techniques I enjoyed and started adopting in no particular order:
1. Count 50: When you feel tired or sleepy, pick up your knees or vary your run while counting 50 steps. Go back to your original pace after
2. See blue. Try to notice your surroundings and name everything you see around you that is blue. Notice the nuances and the relationship with those items with the environment.
3. Running ritual: set 5-10 mins prep time before running where you put on your shoes, stretch and maybe listen to some music that will help you follow through with actually starting your run without feeling anxious or scared
4. Associate pain with gratitude. Your toes start to hurt. Be grateful you have toes, thankful that you can feel the pain and you get to move your feet. Grateful that you have shoes to house your feet. Thankful that you have a path to run on. Grateful you have a home to go back to afterwards. And the cycle goes on.

[Rod · Rating 3 out of 5]

This wasn't quite as good as I hoped it would be, because the idea is really very good indeed. The execution is a little underwhelming, for two or three reasons. First, it works a lot through anecdotes, which is fine and relatable, but not scintillating. Second, it mostly just bolts on mindfulness to the applied notion of running. I already knew the mindfulness stuff, and I already run, so it wasn't a huge leap to make the connection. I was perhaps expecting a little more. And third it sort of turns into a phys. ed. how-to book, which isn't super exciting, but I guess that's what the book is for in the end.

[Julie Arthur · Rating 3 out of 5]

This book has a ton of great information about how to run more mindfully, as well as some tips for other areas of life. It was an easy read and had a pretty good flow once I got past the first couple technical chapters. Although it's clear the author did a fair amount of research to compile this information, in my opinion the book would've been just as effective without all that technical information. I knew I was already able to run mindfully most of the time, but I was surprised by how many of these things I'm already doing. I did try to really focus on this book and give it my full attention, but it just didn't deliver what I was expecting. It was a little technical for me although there were some personal stories from well-known runners. The writing style wasn't my favorite either. I appreciate a good list, but there were a few too many checklists in here to focus on while running and some of the information was a little repetitive. Overall just an okay book for me. Running is definitely a very personal sport and it is what you make it!

[Helen · Rating 5 out of 5]

Another fantastic book on mindfulness and running. I also think the techniques can also be applied to other aspects of our lives.

[Lukas Vermeer · Rating 4 out of 5]

Well researched. Easy read. Practical advice.

[Robin Larson · Rating 4 out of 5]

The writing style was not my favorite, but it was well-researched and easy to follow.

I hope to learn to use the principles of mindfulness to calm my brain - it's like a browser with 300 tabs open at all times! I've never understood how someone could be thinking about nothing - and now I'm going to try to do it myself!

I'm hoping that being a more mindful runner allows me to put mind over matter, so to speak, when I'm in tough races.

[Neil · Rating 3 out of 5]

A helpful and thoughtful book for runners looking for something other than training plans, nutrition advice and running lore. At some point most of us runners start to wonder about runnings place in our lives. This book frames it well. It’s not the most engaging read at times to be honest but it’s short and ties in mindfulness practices with running well.

[Tùng Lâm Phạm · Rating 2 out of 5]

Biết nói thế nào nhỉ, tôi đã kỳ vọng nhiều hơn từ cuốn sách này bởi tiêu đề của nó bao hàm cả 2 thói quen yêu thích của tôi: chạy bộ và thiền định.
Nhưng thực tế thì những thông tin về ứng dụng chánh niệm vào chạy bộ được đề cập trong sách rất ít, nếu không nói là gần như chẳng có gì (chỉ toàn thấy khoe công dụng là chính). Lối viết lan man kết hợp trích dẫn quá nhiều phỏng vấn từ các chuyên gia, vận động viên đã khiến cuốn sách có vẻ giống một quyển tạp chí hơn, và cũng chả thấy dấu ấn riêng của tác giả ở trong đó.
Công bằng mà nói, cuốn sách vẫn đem lại giá trị nhất định cho các bạn chưa biết gì về chánh niệm và thiền định. Nếu bạn thiếu kiên nhẫn đọc hơn 300 trang, có lẽ chỉ cần xem vỏn vẹn 4 trang từ 279 đến 282, vậy là đủ.

[Hildeberto · Rating 4 out of 5]

It's a very informative book. I found myself taking notes all the time. That's a very journalist writing, since the author is a journalist. It's always good to learn more about ourselves and how to set our minds to achieve more in running, but as a man, I felt the book slightly biased to female runners. That's OK though.

[Melissa · Rating 2 out of 5]

DNF, seemed long and drawn out to me...

[Debs Lester · Rating 4 out of 5]

Wanted to read this and thought it was a bit lame at the start, particularly if you know something about mindfulness & running already. My daughter bought me the book, so I ploughed on, and I'm glad I did. I have learnt to do much, particularly about focusing on breathing, which helps not just with pre race stress but life generally. I really liked both the physical & mental exercises suggested in several chapters. It's definitely worth a read, even if you are an experienced runner.

[Felicia · Rating 2 out of 5]

This book had such promise. Unfortunately, it focuses more on the effects of mindful running than on telling you how to mindful run. The first 2 and a half chapters read like a lengthy unnecessary literature review in a research paper. It was hard for me to get past this part but the book did finally get to the "how" so speak and it was so vague and theoretical I'm not even sure how to apply it. I can't bring myself to push on further with it. I end up falling asleep every time I try.

[David · Rating 4 out of 5]

Practical advice for using running and mindfulness to enhance one another. Mixes in anecdotes from her own experience as well as the experiences of elite runners.

Reminded me of the ample research and writing circa mid-1970's on whether it was better to "associate" vs. "dissociate" while running (she doesn't use those terms, but this book would strongly favor associating). IIRC the gist was that on an easy relaxed run who cares, but for a race or hard workout bad runners tended to dissociate ("let me distract myself from this pain/fatigue/soreness by daydreaming about a nap, ice cream,whatever") while good runners tended to associate ("how is my breathing? Do I need to slow down to find pace I can hold to the end? Relax shoulders, slight forward lean, low arm swing......").

Staying in the moment, being aware, being nonjudgmental etc. definitely should help, but fwiw I think books/articles like this tend to undersell how much of the variance in your experience is explained by (a) pacing and (b) fitness. If you go out too fast (see every kid in a road race ever, and about 75% of the runners in any marathon), you're going to blow up no matter how many times you tell yourself to focus on the mile you're in, that pain is weakness leaving your body, etc. etc. And if you think about the peak races during which you were in a flow state, couldn't believe how in tune with your body you felt etc., I bet anything it was when you were in great shape.

All of which is just to say......if you're a beginning runner who reads this book, sure, do the awareness exercises she recommends, but at the same time remember that it gets more fun the more you do it and the fitter you become, and practice/learn even pacing! End of tangential sermon.

In case this doesn't sound like it, I did enjoy the book. Quick informative read.

Small yet crucial editorial issue: Roger Bannister in the first sub-4 minute mile did NOT come thru 3/4 in 3:07 as stated on p. 98, which would have entailed a Centrowitz-esque last quarter to break 4:00. Instead it was 3:00.7. Need to correct this in a future edition lest anyone get the wrong idea about history.

[Sarah Smith · Rating 4 out of 5]

I found this to be an enjoyable read that can be applied to many aspects outside of running.. it relies on both scientific research and anecdotes to deliver its point.

The things I liked best: it was very motivational. The anecdotes were from champion runners but also people who are working professionals that have running as a hobby. I liked that she had an extensive list of sources to drive the points home. I also enjoyed the little tips and exercises she sprinkled throughout the book.

What I didn't like: I feel like with this type of literature you have to be careful between the balance of anecdotes and research. If it is too research heavy it becomes a very dense difficult read. However, too many personal stories makes it seen a little repetitive. I think this book was shifted a little too far towards having too many anecdotes. I would also point out that this is a difficult area to provide definitive research as it is impossible to use certain brain imaging techniques that don't require you to be completely still.

[Barbara · Rating 4 out of 5]

Running.
Step One: Focus which means do an environmental scan (what do you hear, what do your smell, what do you taste, what do you feel, what do you see), a body scan (top of the head and forehead, face and jaw, neck and shoulders, breathing, arms hands and fingers, from spine to pelvis, lower back abdominals and hips, both legs one at a time and finish on your feet), and a mental scan (top 3 thoughts running through your mind, what emotions are attached to those thoughts and are the thoughts and emotions affecting you physically).

Step Two: Fathom which means you make adjustments from the scanning you did in Step One. Are you suffering, fatigued, stressed, self reproaching, bored, clinging, brainstorming?

Step Three: Flow means to concentrate on the anchor of your choice (breath or feet, etc., in-and-out pattern of your breath or the left-right-right of your feet, and the changing nature of your anchor and do not allow any mind wandering).

[Ian Lidster · Rating 4 out of 5]

Short and sweet, appreciated its simple language and easy to read format. My 3 favorite topics include:

- Most influential for me was the insights on pain and suffering during runs.
“Pain is often a function of the particular lens through which we view it and the ways in which we react to it.” This book preaches that rather than resisting the suffering, embrace it. It’s about training the brain to cope with discomfort, and you typically won’t be able to push yourself hard enough to end up hurting yourself.

- the Yerkes-Dodson Law, the idea that a calculated amount of stress has been shown to create “optimal arousal” in athletes. Pg 94

- the Banister Effect, the idea that once someone sees that something seemingly impossible is possible, they’re then able to achieve it. Pg 99

Overall, great book for teaching the mind and body to function in tandem, especially when running.

[Jan Geerling · Rating 4 out of 5]

In the movie Moneyball protagonist Billy Beane says: “It’s a problem that you think we need to explain ourselves.”

I really enjoyed reading parts of this book. Many stories and anecdotes struck a chord and motivated me. But the book has one flaw that many self help books have. A big focus on the “why”, and too little focus on the “how”.

I get that the word “mindfulness” has a certain reputation for being a bit.. fluffy or new-agey. But the writer spend a lohoooooottttt of time explaining why it’s usefull, and far to little on how to practically apply it to my running routine.

A great read nonetheless.

[Phil · Rating 5 out of 5]

My review of this book is biased purely because I helped by contributing to a little bit of the content.

That aside, it really is a truly inspirational book.

As a running coach I am often more fascinated with the emotional side of getting fit rather than the physical. Mindfulness has been an integral part of my teaching routine for quite a while now and Mackenzie's book is my go to look up guide for advice.

Each chapter is well thought out and presented in an easy to read manner.

Topics are explained clearly and practices are reinforced with great insights and words of wisdom from others.

If you want to enjoy running injury free, this is the book for you.

[J · Rating 3 out of 5]

A decent, if clumsily-written, book about appreciating running. Most of what was in here I've read other places, but self-help books are more about motivation than information, so that's not a knock on it. At one point I was reading it on the subway, and the author was explaining the lessons to be learned from another self-help book, then I look over at the person sitting next to me and realize they were reading the very self-help book my self-help book was referencing! Also, I read the last section of this book, about disappointment, as I took the train to a race that ended up being very disappointing. It was helpful to have that fresh in my mind.

[Amber Thiessen · Rating 3 out of 5]

Having taken the MBCT course, I was interested to read about how to apply those concepts to running. I am not a regular runner, but I would like to improve. She provides ideas for practicing mindfulness in your running; developing an awareness of thoughts and emotions while you run, an awareness of your body, in fatigue and pain, and cultivating an attitude of gratitude. She uses stories from different professional runners who share how mindful practices have positively influenced their running and their lives.

[G. · Rating 5 out of 5]

I have been running since 2017 and I find my mind wandering elsewhere or getting anxious,fearful of not being able to perform well or letting any kinds of pain stop me.This book helped me a lot by making me see where I go wrong in establishing body and mind equilibrium pre, during and post run.I even use her recommendations in my own life,outside of running with better awareness and understanding.I am happy that I picked up this book and read it.I recommend it to everyone.

[Emily McGovern]

I'm not great at mindfulness, and whilst I try to take time out to relax and contemplate, I don't often succeed. I did however really enjoy this book. I like the idea that you can bring mindfulness into running - and I'm sure into other more active hobbies too. I liked the activities throughout (though I didn't manage to do them all) and found it very readable. I should probably have spent more time on the activities and perhaps I will in the future if I feel the need...

[Erin H · Rating 3 out of 5]

Some good tips but not great for a beginner, despite the description. I found a lot of the anecdotes very unrelatable as someone who has no interest in racing. Also, I've never heard someone say "to be sure" so frequently and this was very irritating. Otherwise a good account of an interesting topic.

[Andra Migiu · Rating 4 out of 5]

A thorough view on how our awareness can enhance running performance and feeling. For a runner, I think running itself can be an anchor to better understand or relate to the concepts exposed. I feel it tapped into some accessible, simple, but key aspects towards enjoying running, and not only.

[Isabelle Macnider · Rating 5 out of 5]

This was an amazing book! I read it like I do my paperback fiction. I’ve been practicing mindful running for years and talking about it with clients but this book really breaks apart the process and practice of mindful running. It made me excited to go run and try some of the exercises.

[JDK1962 · Rating 3 out of 5]

Liked it, but it felt less like a book and more like a long magazine article. Took a long time with this, but mainly because I didn't feel compelled to pick it back up...not sure whether it was the book, or, as someone who has mediated for the past 3-4 years, I wasn't getting a lot out of it.

[Amy · Rating 4 out of 5]

This is not something that should be read all in one sitting, however, I noticed a difference in my performance from the beginning, and I'm excited to employ the entire approach to future runs.

I'm also considering revisiting entering a race I had given up on ever trying. Time will tell.

[Jen · Rating 3 out of 5]

A solid 3.5 stars. There were some good takeaways, like the fact that seated meditation can enhance running meditation. I especially liked the chapter on obstacles that a person encounters when running, and some ideas on how to counteract them.