The Mindful Mix-Up
Workout - The Mindful Mix-Up
- 10min @ 6'30''/km
- 2.0km @ 6'15''/km
- 3 lots of:
- 4min @ 6'00''/km
- 20s @ 5'30''/km
- 1.0km @ 6'15''/km
- 5min @ 7'00''/km
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Here’s a breakdown of The Big Problem With Running For Your Mental Health from This Messy Happy. Worth watching. The key concepts are below so you can test-drive these workouts today. The full video goes deeper.
Key points:
- Running produces a temporary “runner’s high,” but it only addresses the surface, not the root cause of stress or anxiety.
- Pairing runs with mental-training tools like metacognition, mindfulness, and stoicism can change how you think.
- Three session types (mnemonic mindset run, positives run, and flow-state run) turn an ordinary run into targeted mental-health work.
Workout example:
- Mnemonic mindset run (around 2 km easy aerobic): pick a trigger word that pulls your attention back when the mind wanders, like “hands.” Repeat it silently as you run, especially when you notice tension or focus slipping. Use it to redirect your attention to one running cue: hand position, foot strike, or breathing rhythm.
- Positives run: on a regular run, spot one thing you appreciate every kilometer. Your health, the view, a strong split. Jot it down when you’re done, or remember it. This rewires your mind toward the positive.
- Flow-state run: during an easy base run, when you notice your mind wandering, pick up the pace for 10-20 seconds, then settle back down. These short bursts keep you in the moment and build your ability to refocus.
Closing note: pick one this week. Adjust distances or trigger words to your tempo, and see how your mental state shifts. The Pacing app makes it easy to tailor each session.
References
- The Big Problem With Running For Your Mental Health - YouTube (YouTube Video)