Running 101: Ten Ways to Build Mental Fitness

Spring has finally arrived in Minnesota, bringing warmer days and the perfect opportunity to step outside and start running. Whether you're looking to improve your physical fitness, mental health or simply enjoy the beauty of the season, there’s no better time to hit the trails and embrace the fresh air.

Many of us view running as a way to get in shape or stay in good condition physically. But running isn’t just a physical sport; it's also a mental one. Running requires focus, determination, and the ability to push through both physical and psychological barriers. Building mental fitness as you run can be transformative. Here are some helpful tips in approaching your mental fitness as you run this spring:

Start with a Clear Intention – Identify your purpose for running. Are you running to get in shape, stay physically fit, train for an upcoming race, reduce stress and / or provide self-care?

Progress Gradually – Start with short, achievable runs and slowly build both your physical and mental stamina.

View Running as a Form of Self-Care – Begin to see running as not just exercise but as an intentional act of self-care. Acknowledge that running can be an opportunity to not only nurture yourself, but also to manage stress and strengthen emotional fortitude. 

Listen to Your Body – Pay attention to any physical and / or emotional signs from your body. If something doesn’t feel right, then try adjusting your pace, taking a break and resting when needed. By building an awareness of the connection between body and mind you allow for enhanced self-care.

Create a Routine – A routine is a key component of building mental fitness. Establishing a regular running schedule can provide structure and predictability, which can be stabilizing for mental well-being.

Focus on Breathwork – Using breathing techniques while running can help calm your nervous system and reduce stress. Examples of breathing techniques while running can include Rhythmic Breathing, when you coordinate your breath with your running stride (e.g. inhaling for three steps and exhaling for two), or Nose Breathing, when you focus on breathing through your nose instead of your mouth. These techniques may help you maintain a steady rhythm and pace while keeping your body in a more relaxed state.

Incorporate Mindfulness – Practice being present in the moment during your runs. Focus on your breath, the sound of your feet hitting the ground along with the sights, sounds and smells around you.

Process Emotions While Running – Allow yourself the time to process your emotions as you run. Reflect on your day or simply be aware of your thoughts and feelings.

Practice Positive Self-Talk – Negative self-talk can happen as you run.  In fact, some runs can feel really hard. Try replacing these negative thoughts with positive mantras during your run. Examples include: “I am strong, I am capable, I can do this,” or “I control my pace, I control my strength,” or “I am unstoppable, one step at a time.” 

Embrace Setbacks – Acknowledge that some runs will feel really challenging and know that it’s okay. Be kind to yourself and give yourself grace when you struggle on a run. Remind yourself that setbacks are a part of the journey of running and with each step forward you are growing not only physically but mentally.

These ten steps can help build your mental fitness as running also improves your physical fitness. As long distance runner Kara Goucher put it: “I run because it’s a way to clear my mind. When things aren’t going well, it gives me perspective. It’s a way of letting go and also of proving to myself that I can do things that I didn’t think I could.”  So, as you lace up your shoes and step onto the trail this spring, remember that every run is not just about clearing your mind and gaining perspective—it's also a powerful reminder of your strength and resilience. Each step is an opportunity to prove to yourself that you’re capable of achieving more than you ever thought possible.

Running 101: Advice for Getting Started

Throughout April, the TCM Motion Experts  are sharing advice from their areas of expertise focused especially for new runners . If you're a new runner, we hope you find the information helpful. If you're a veteran runner, consider sharing the content with a run-curious friend or family member to help get them in motion.

Find additional Running 101 content here.

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Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .