The “Zone” and how to run in it (flow state) - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of The “Zone” and how to run in it (flow state) from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the mental‑training tricks today. Be sure to check out the full video for all the details.

Key Points

Flow state happens when your ability level matches the challenge; you feel everything click and time fades.
You can train the mental conditions for flow in everyday runs, not just races.
Two pre‑run habits help: eliminate distractions (no music or group chatter) and set a clear purpose for the session.
While running, three simple tools keep you in the moment: self‑talk, trigger words, and a flow‑state fartlek game.

Workout Example: Flow‑State Fartlek

Start a normal easy base run (conversational pace).
Whenever you notice your mind wandering, either:
- Speed up to a tempo effort (about 8/10 effort) or
- Slow down to a walk while focusing on technique.
Stay in that faster or slower segment until your thoughts settle, then return to your easy pace.
Repeat each time distraction pops up. Keep it fun and purposeful.

Practical Tips to Try Right Now

Plan a distraction‑free run: leave music off and run solo.
Define a purpose (e.g., “stay in my base zones” or “do a hard interval”).
Use self‑talk: acknowledge pain or negative thoughts and reply with a mantra like “this is hard, but I do hard things.”
Pick a trigger word (e.g., “hands”, “light feet”, “posture”) and repeat it whenever you drift.

Closing Note

Give these mental tools a go on your next run and see how often you can slip into the zone. You can always tweak the paces to match your own training levels in the Pacing app. Remember, the more you practice, the easier it becomes – happy running!

Watch the full video on This Messy Happy for deeper insights and more examples.