The Ritual Behind Great Runs
I want to tell you a little secret runners often underestimate: a ritual before your run is sometimes more powerful than the “perfect” nutrition formula or warm-up.
The way you prepare mentally, primes your body and mind for success. Collecting your thoughts and setting an intention helps with focus, determination and motivation.
Ritual isn’t about being rigid. It’s about signaling to your brain:We are about to do something meaningful.That signal alone, calms your nerves, focuses your attention, and brings your body into coherence. So whether it’s a 30-second mantra you repeat in your head while you tie your shoes, or a quick meditation, it can make a BIG difference.
Here’s how I build ritual, and how you might too:
Same snack, same spot, same breathing pause. A banana + nut butter (or what feels right), and two deep inhales at the door. Repeat a mantra: “this is going to be the best part of my day.”
Small mobility flow or joint prep. A few ankle circles, leg swings, soft hip openers - it doesn’t need to be fancy, but consistency matters. Warming up elevated your heart rate, preps your body for running, and reminds you that you’re about to do something that requires physical strength.
Cue music or playlist that matches your mood. Upbeat when you need motivation, mellow when you want calm. And yall know me… I have my hype playlist before races and long runs, then I unplug and send it.
Positive cue words. I’ll whisper steady, calm, or strong. Nothing grand, just enough to align my mind with what’s ahead.
Negative thoughts: when the workout gets tough, or isn’t going “according to plan,” it’s important to acknowledge negative thoughts, but remember, you don’t have to accept them. Set up some strategies for how you’re going to mentally combat any obstacles before your workout.
Over time, this ritual becomes a signal. The body begins to expect performance. The nervous system relaxes into readiness.
Inside the app, you’ll find guided workouts, mobility flows, strength sessions built in with warmups and movement prep already woven in.
Try building just 3 consistent pre-run “steps” this week. Use them even on your easy days. Notice how the first mile feels a little more intentional, a little more you.
