Running Motivation

What to Do While Running: Use your mind for an amazing run

2022-08-01

Whether you’re a seasoned runner or a newbie, you may be wondering what to do while running mile after mile as time ticks by. My Nike Run Club app shows that I’ve completed 985 runs, totaling 465 hours, 11 minutes, and 57 seconds over the past two years with the app. Over time, I’ve found a handful of mental “loops” that make runs more enjoyable and races more effective.

Quick list (the short answer)

Check your running form (posture, foot strike, cadence)
Check hydration and nutrition
Focus on the current leg of the run
Close the gap to the runner ahead (if racing)
Use positive self-talk
Run out stress
Smile when it gets hard
Listen to music / audiobooks / podcasts
Appreciate your surroundings
Stay safe
Be grateful

The basic idea: cycle your focus

I like to cycle through thoughts in this order:

Internal focus: check physical state (form, breathing, fueling)
External focus: notice surroundings (scenery, people, safety)

If I’m racing, I stay mostly internal: cadence, form, breathing, and pace.
If I’m on a long easy run or trying to disconnect, I go more external: clouds, trees, music, conversation.

Below is the detailed breakdown.

1) Focus on your physical state

Checking in on your physical state helps you run more efficiently, stay safer, and perform better.

Check your running form

Quick caveat: these tips are aimed at distance running, not sprinting.

1) Posture

Posture is a key ingredient in solid running form and running economy. Your head, shoulders, core, and pelvis should be in alignment.

Keep your head tall and eyes looking ahead (not down)
Avoid bending forward at the waist (it reduces knee lift and efficiency)
Build the body that supports posture: many runners include core work weekly

2) Arms and hands

Arms should be relaxed and help drive you forward.

Elbows bent roughly 90 degrees
Hands swing near the hip on the downswing (like a quick-draw cowboy)
Upswing should be forward, not side-to-side
Hands should not cross your centerline

A cue I like: hold a baby bird—firm enough that it doesn’t fly away, gentle enough that you don’t crush it.

3) Cadence and foot strike

I check that my feet are landing beneath me and propelling me forward. Some runners imagine “pawing” the ground.

If your feet feel like they’re sticking to the ground, it can mean:

you’re low on fuel (see nutrition below), or
your body is telling you the workout is done (time to cool down)

If you tire easily, consider swapping one run per week for strength work, and increase recovery time between runs.

Check hydration and nutrition

Aside from form, hydration and fueling are the next most useful mental “check-in,” especially on long runs.

Hydration

Hydration is famously debated. Everyone is different, and you’ll need to experiment to see what works best.

Here are my personal “checks”:

Am I thirsty? (obvious but important)
Any cramping? It can be a sign of dehydration and/or low electrolytes
If I drink water without electrolytes, I can get bloated, nauseated, or crampy

I prefer electrolytes that include sodium, magnesium, and potassium.

(Optional: add your preferred product note here, or remove brand names.)

Nutrition

The harder I run, the more I think about glycogen (carbs). Even on slower long runs, glycogen still matters.

A common guideline (and what many gels recommend) is:

1 gel 5–10 minutes before a run, and
every ~45 minutes during longer efforts

Experiment with timing and types of fuel to see what your stomach tolerates.

2) Focus on external factors

External focus can make time pass faster and make runs feel easier—especially on long or recovery days.

Stay safe

Be aware of your surroundings. Getting hit by a car or turning an ankle in a hole can take you out for a long time.

Choose bright or reflective clothing
Watch for traffic, uneven pavement, and trip hazards
Keep earbuds low enough to stay aware (or use transparency mode)

Appreciate your surroundings

Gratitude can provide surprising motivation.

Scan your environment for something small to appreciate:

the sky
leaves on the trees
a bird or squirrel
the quiet of a trail

You get to be out on this run today.

Run with others

Running with friends can keep you motivated.

If your friends don’t run, call your local running store—many host weekly meetups with runners of varying paces. It’s amazing how quickly friendships grow while running together.

3) Racing: focus tricks that actually help

Draft and match cadence

If you’re near a runner at a similar pace:

match their cadence
position yourself a couple paces behind them
focus on holding the gap

Cyclists call this drafting. Runners do it too—watch elite races and you’ll see pacers used similarly.

Close the gap

Pick a runner ahead and “reel them in” slowly like a fish—little by little.

It’s a simple mental game that keeps you engaged without obsessing over pace.

Internal vs external focus: which is better?

When internal focus wins

My fastest times come from a laser focus on:

form
pace
breathing
cadence

On hard efforts, I lean into the discomfort and remind myself: this only lasts a limited time.

I use this mostly for:

intervals
tempo runs
races

When external focus wins

When I focus externally, runs can breeze by:

scenery
music
conversation

This is most helpful for:

long runs
recovery runs
easier days
newer runners building consistency

What does this mean for you?

If your goal is enjoyment, distract yourself with scenery, music, and gratitude.
If your goal is performance, focus on cadence, breathing, form, and the next small target.

4) Motivation tools (when your mind gets loud)

Use emotions (carefully)

Emotions can be powerful fuel. Here are mental exercises that have helped my performance.

1) “This could be my last run.”

Life is fleeting. There will be a last time you run, and you may not know when it is.

It’s a morbid thought, but it can create gratitude and urgency:

If this were your last run, would you be happy with how you showed up?
Did you appreciate the moment?

2) Anger and stress: “run it out”

Few things de-stress me like running. Some of my fastest runs have been sparked by difficult situations.

Grab the negative thought, feel it fully, then run it out and release it.

3) Music (save your best songs)

Music can energize a run. To avoid “burning out” certain songs, you can keep a special playlist you only use for races or tough workouts.

Extra motivation: great running books

These authors combine elite-level running with excellent storytelling.

Deena Kastor — Let Your Mind Run

A memoir that takes you inside the head of an elite athlete—from childhood through setbacks to Olympic-level success.

Dean Karnazes — Ultramarathon Man

Inspirational (and often funny) lessons that extend beyond running. If you’ve ever wondered how someone runs 100 miles, start here.

Meb Keflezighi — 26 Marathons

A great look at the transition to marathon training and the mindset required for long-distance success.

Having a hard time running? Check out: Why is Running Not Getting Easier: How to get past the hard part