Helen Clare, Run Better founder, running along a beach

Pre Race Meditation | Running Meditation for Athletic Performance

Today we have a short pre race meditation which can also be used pre training run for increased athletic performance.

One of the most life changing practises that you can adopt is meditation – and more and more athletes are taking up a mediation practice for all the benefits that it offers, including:

  • calming,
  • focusing,
  • increasing awareness,
  • coping with physical challenge,
  • sleeping well,
  • reducing stress and anxiety
  • boosting the immune system

There are many different meditation techniques taught, so it’s worth trying a few classes, or apps.

First of all though, try this short, guided meditation I’ve designed especially for runners!

It’s very much focused on awareness of the breath and on visualisation – both great ways to focus the mind on something very specific – resulting in you feeling calm and embodying the image in your mind.

Afterwards, write me a quick comment on your thoughts – is mediation something you’ve tried before, or want to do more of this year?

All my best,
Helen

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Pre Run Meditation Transcript

One of the most life changing practises that you can adopt is meditation – and more and more athletes are taking up a mediation practice for all the benefits that it offers including calming, focusing, increasing awareness, coping with physical challenge, sleeping well, reducing stress and anxiety and boosting the immune system. So if you’re ready to step up your mental game, try this short, guided meditation I’ve designed especially for runners.

Hi, I’m Helen Clare, this is Run Better with Yoga show, helping you to run injury-free and move with more ease and joy.

Take a comfortable seat, where you can sit up tall. That can be in a chair, sitting upright, on a cushion on the floor crossed legs, or on your knees, or resting against a wall.

Take a really long breath in your nose
And breathe it all out.

Breath all the way in and sit tall
Breath all the way out, relax your shoulders.

Rest one hand on your belly and one hand on your chest.

Breathe into your belly, and up into your chest.

Breathe out from your belly, and out from your chest.

Breathe into your belly, and up into your chest.

Breathe out from your belly, and out from your chest.

Follow that full, wave like breathing pattern, with as much attention as you can.

With your eyes closed, gaze toward the backs of your eyelids.

Picture yourself standing tall at the start of your run. Calm, relaxed, focussed and breathing fully.

See yourself looking calm and confident.

Imagine yourself falling forward into your run, making the most of gravity, and leading with your heart.

Feel your core strength holding your posture and your legs lifting with ease behind you.

Imagine yourself running with ease and grace, speed and endurance – achieving the result that you desire.

Keep that imagine in mind, as you continue to breathe slow and steady – with an even breath in, and an even breathe out.

Breathe into your belly, and up into your chest.

Breathe out from your belly, and out from your chest.

How did you find that? Are you new to meditation and is it something you’re interested in learning more about? Have you been practising meditation for a while – I’d love to hear your experiences so Let me know your thoughts, comments and questions in the usual places. You’ll find links to our blog, group and social profiles in the show notes.

And to get my bonus guided visualisation relaxation, get your hands on my best selling yoga for runners program Get on Track, at runbetterwithyoga.com/got.

Here’s to running with ease and joy – see you next time.

#runbetter, #runbetterwithyoga, mindfulness for runners, pre race preparation, pre-run preparation, pre-run yoga, running meditation


Helen Clare

Helen Clare, founder of Helen Clare Yoga and Run Better with Yoga, is a trail runner, senior yoga teacher and yoga for athletes coach, living in Cornwall, UK.

Comments (8)

  • I have practiced meditation before, since 2016, although I have got a bit out of routine with it. One of the many things I love about yoga, I found this visualisation really helpful, to be able to take the mind wherever it needs to go is of great benefit. Thank you

  • Thanks Helen,
    I will definitely make use of this as I do meditate regularly. One of the reasons I love running is for moving meditation when on longer runs. I find it really helps with breathing in both running and yoga. I sometimes use Tai Chi breath to visualise before a ‘race’ and this meditation will serve the same purpose. Thank you.

    Gill

  • That felt good. I use this type of breathing to help me get to sleep, and, if I wake in the night with a busy mind, I concentrate on my breathing to clear my thoughts. I’d like to do more meditation.

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