Heart, Body, Mind: A Mindful Long Run Along the Canal

Heart, body, mind. I recited this mantra on my 10-mile long run today.

At first, my monkey mind was all over the place thinking about my job, living situation, the show I watched last night. Then I observed a man running in front of me, with ease. He looked completely relaxed and was running quite a bit faster.

I tried to keep up with him initially, but then reminded myself I didn’t want this to be a workout. I intended to take it easy today; to simply run and enjoy the cool weather and the beautiful, scenic trail along the C&O Canal.

Of course, my mind had other plans. Thoughts rolled through: Why can’t my body be that relaxed? Why can’t I run faster by now? I guess I'm just getting old. Is my hamstring going to act up again?

Thanks to my background and experience in mindfulness, I was able to acknowledge the presence of these judgmental thoughts without getting too caught up in them. I shifted attention to my body to bring myself back to the present moment.

I focused on the breath and did a quick check of my effort level. As a running coach, one great way to monitor effort on an easy run is to see if you can hold a casual conversation and speak in full sentences without getting out of breath.

At the risk of looking completely crazy, I spontaneously started talking out loud to myself to keep my effort in check. I asked, “Why am I running right now, in this moment?” I answered, “To feel alive and free, like the playful child I once was. Because I love the beauty of the canal: The water, trees, flowers, turtles, and the sounds and smells of nature.”

I felt my heart soften and open, and I smiled. Connected with this heart energy, I allowed my love of the run (and of life) to lead me. Body chasing heart, almost in sync.

I continued talking:“Feet are landing softly. Legs are responding to the movement of the hips. Torso is moving side to side in coordination with the movement of the arms. I’m breathing…”

At one point, I observed that my mind wasn’t ruminating. Instead, it was perfectly content monitoring this new relationship between the heart space and the body. Like a child examining a new toy, the mind was now fully engaged — no longer spinning, just watching.

A runner passed by and I laughed, because he clearly saw me talking to myself. I looked around and took in the beautiful scene once more, naturally reconnecting with the heart space. I repeated the mantra out loud:

“Heart, body, mind. Heart, body, mind…”

I looked at my running watch — I was running faster, with ease and lightness.

Mindful Running Tips

Here are a few insights this run offered me and maybe they’ll resonate with you too:

1. Mantras can ground you in motion. A simple phrase like “heart, body, mind” can serve as an anchor when your thoughts start to spiral or your energy drifts. Try repeating one during your next run, walk, or challenging moment.

2. You don’t always need to “push.” Ease, presence, and joy can be just as valuable, and sometimes even more powerful, than grinding through a hard workout. Let effort match intention.

3. Talk to yourself with kindness. It might feel awkward at first, but speaking out loud can help clarify what you’re feeling and why you’re doing what you’re doing. Especially when running solo, your own voice can become a tool for presence.

4. Your body knows — if you listen. By tuning into breath, movement, and sensation, you can shift from overthinking to embodiment. This is where the real magic of mindful movement happens.

5. The heart can lead. Running (and life) doesn’t have to be mind over matter. Sometimes, letting your heart lead - your joy, love, playfulness - allows your body and mind to fall into sync effortlessly.