Every Story, Every Pace

How One Run Club Is Bringing Mental Health Conversations to the Starting Line

Amber Kraus — Thu, 09 Jul 2026 04:00:00 GMT

How One Run Club Is Bringing Mental Health Conversations to the Starting Line

Amber Kraus
Jul 9
4 min read

Sometimes the best ideas don't start with a business plan. They start with someone noticing that something is missing.

For Andrew Miller, that missing piece was a running community that didn't revolve around alcohol.

Today, his New Horizons Run Club is helping fill another gap, too. As one of the first organizations participating in Still I Run's new Pace Protector program, New Horizons is showing how existing run clubs can become places where conversations about mental health feel just as natural as talking about running shoes or weekend races.

What Is the Pace Protector Program?

Not every community needs a brand-new run club.

Many cities already have thriving running groups filled with people looking for connection. The Pace Protector program was created to partner with those existing clubs, providing resources, education, and support to help them intentionally foster conversations around mental health.

Think of it as adding another layer of purpose to a run club that's already making a difference.

Pace Protectors receive guidance, tools, and ongoing support from Still I Run to help create welcoming environments where movement and mental well-being go hand in hand. Rather than replacing the club's identity, the program strengthens what already exists by encouraging members to look out for one another, normalize conversations about mental health, and remind people that they don't have to face life's challenges alone.

For Andrew, joining the program felt like a natural next step.

Running Changed Everything

Andrew didn't grow up thinking he'd become an ultramarathon runner.

In fact, when he signed up for his first race in 2022, he wasn't even sure he'd make it to the starting line.

A few years earlier, after losing his mother in 2018, he found himself struggling. He wasn't in a good place mentally and had developed a drinking habit that left him feeling unhappy and stuck.

Eventually, he reached a point where something had to change.

Almost on a whim, he registered for a half marathon taking place several months later. He had been active in the gym, but distance running was completely new territory.

"I wasn't going to tell anyone," Andrew recalled. "I figured if I quit, nobody would know."

That plan lasted about two weeks.

Before long, he was telling everyone about the race, making it feel real. As the summer training miles added up, something unexpected happened.

Running became his outlet.

His focus shifted from drinking to preparing for race day. The routine, the goals, and the sense of progress gave him something he hadn't had in a long time.

He never went back to drinking.

"It gave me the kick I needed," he said.

One half marathon eventually turned into five marathons and four ultramarathons. He was so confident he had found something that made him happy that he registered for his first marathon before he had even completed his first half.

His longest event so far? A 12-hour ultra where he covered 47.5 miles.

Building the Community He Couldn't Find

As Andrew became more involved in the local running scene, he noticed a pattern.

Many of the clubs in his area finished their runs at breweries or centered social events around alcohol.

There is absolutely nothing wrong with that for many runners. But for Andrew, who had worked hard to build a sober life, those settings weren't always comfortable.

So he decided to create something different.

In 2025, he and several friends launched New Horizons Run Club.

The goal wasn't to create a club exclusively for sober runners. Instead, they wanted to create a welcoming middle ground where anyone could show up without feeling like drinking was expected.

Their Thursday evening runs typically attract five to eight runners, while Sunday mornings have grown to more than 10 participants, with new faces joining regularly.

The miles matter, but the people matter even more.

Why Pace Protector Was the Perfect Fit

Not long after New Horizons launched, one of Andrew's friends sent him information about Still I Run's new Pace Protector program.

The more he learned about it, the more it felt like an extension of what the club was already trying to accomplish.

"It just seemed like a really good fit," he said.

Since joining the pilot program, Andrew says members have been excited about bringing an intentional mental health component into the club.

That enthusiasm is exactly what the Pace Protector program hopes to build.

Mental health doesn't have to be reserved for awareness campaigns or difficult moments. Sometimes it's simply checking in with someone before a run. Sometimes it's creating an environment where people feel safe enough to share what's on their mind. Sometimes it's offering a community where showing up is enough.

Those small moments add up.

Know Your "Why"

Andrew knows that starting something new can feel intimidating because he's lived it.

When asked what advice he'd give someone who wants to start running for their mental health, his answer isn't about pace, mileage, or training plans.

It's about purpose.

"You just need to know your why," he said. "When you have a clear mission for why you're doing something, it's easier to keep going."

For him, that mission was finding a healthier path away from alcohol and the negative patterns he had fallen into.

For someone else, it might be managing anxiety, finding community, building confidence, or simply creating time to clear their head.

"The question is, why are you starting?" Andrew said. "Are you trying to change a habit? Get yourself away from something? Get into a new environment?"

The answer doesn't have to look the same for everyone.

It just has to matter to you.

Looking Ahead

The Pace Protector program is still in its early stages, but stories like Andrew's show what's possible when local running communities intentionally create space for mental health.

Every run club has its own personality, traditions, and community. Pace Protectors aren't there to change that. They're there to strengthen it by helping create places where every pace is welcome, every story matters, and no one has to navigate life's challenges alone.

If you're part of an existing run club and want to help make your community more supportive of mental health, we'd love to have you join us.

Because sometimes the most meaningful thing you can offer another runner isn't a training tip.

It's knowing they'll have someone beside them, one step at a time.

Running in the Heat: 12 Tips to Stay Safe This Summer

Amber Kraus — Thu, 02 Jul 2026 04:00:00 GMT

Running in the Heat: 12 Tips to Stay Safe This Summer

Amber Kraus
Jul 2
6 min read

There's something special about a summer run. The sun is shining brightly, the trails are lush and green, and it feels good to get outside and soak up some fresh air.

Then reality hits.

You finish your first mile already drenched in sweat, your running pace feels slower than usual, and you're wondering why a route that felt easy just weeks ago suddenly feels so difficult.

The truth is, running in the heat changes everything. Your body has to work much harder in hot weather, even if you're running the same distance or the same pace. That doesn't mean you have to stop running all summer. It just means you need to adjust your expectations and take a few extra precautions.

Here are 12 tips to help you run safely, protect your health, and enjoy your miles all season long.

Why Is Running in the Heat So Much Harder?

Before we get into the tips, it helps to understand what's happening inside your body.

Every time you run, your muscles generate heat production. In hot weather, your body is trying to get rid of that heat while also dealing with a warm hot environment. The hotter it gets, the harder it becomes for your body to cool itself.

To lower your core temperature, your body increases blood flow to your skin and activates your sweat glands. As sweat evaporates, it cools your skin through a process called evaporative cooling.

Humidity changes the equation.

When the air is already full of moisture, sweat can't evaporate as efficiently. That means your body temperature rises faster, your heart works harder, and your perceived effort climbs even if you're running the same route.

Research has shown that your pace can slow by roughly 20 to 30 seconds per mile for every 5°F increase in temperature. If your summer runs feel tougher than usual, that's not a sign you've lost fitness. It's simply how the human body responds to high temperatures.

12 Tips to Stay Safe Running in Hot Weather

1. Run Early and Plan Around the Weather

One of the easiest ways to make hot weather running more enjoyable is choosing the right time of day.

Whenever possible, run early in the early morning, when you'll find cooler temperatures and a lower heat index. If mornings aren't an option, wait until the sun begins to set.

Before heading out, check the weather forecast. Don't just look at the temperature—pay attention to humidity, too. High humidity makes it much harder for sweat to evaporate, increasing your risk of heat stress.

Whenever you can, choose shaded routes over open pavement. Shade won't eliminate the heat, but it can make a noticeable difference.

If temperatures are in the high 90s Fahrenheit and humidity is also high, it's worth asking whether today is the right day for an outdoor run.

2. Slow Your Pace and Run by Effort

Summer is not the season to chase personal records.

When you're running in the heat, your heart is working harder because it's pumping more blood to your skin to help regulate your core temperature. That means your normal pace may simply not be realistic. Instead of focusing on your watch, focus on how the run feels.

On particularly hot days, don't be surprised if you need to run slower than usual. Many runners also benefit from adding short walk breaks, especially during long runs.

Remember, adjusting your pace isn't losing fitness. It's making a smart choice so you can continue training consistently.

3. Start Hydrating Before You Lace Up

One of the biggest hydration mistakes runners make is waiting until they're thirsty. By then, you're already playing catch-up. Staying hydrated starts throughout the day, not just before your run.

General hydration guidelines recommend that:

Men drink about 15.5 cups of water each day.
Women drink about 11.5 cups of water each day.

About 30 to 60 minutes before your run, drink 10 to 15 ounces of water to give your body a head start.

Hydrating before, during, and after your run is one of the simplest ways to reduce your risk of dehydration and heat-related illnesses.

4. Carry Water on Longer Runs

If you're heading out for more than about an hour, don't assume you'll find somewhere to stop. Bring your own hydration.

A handheld water bottle, hydration belt, or vest makes it much easier to carry water and drink consistently instead of waiting until you're desperate to grab water.

Aim to drink 6 to 8 ounces every 15 to 20 minutes during longer runs. Once you're finished, continue rehydrating with at least 12 ounces of cold fluids.

Your body loses more than just water weight during a hot run, so don't underestimate how much you'll need afterward.

5. Replace Lost Electrolytes, Not Just Water

Sweat contains more than water. Every time you sweat, you're also losing sodium and other electrolytes that help your muscles and nerves function properly. After an extended period of heavy sweating, replacing only water may leave you feeling sluggish or contribute to muscle cramps. That's when sports drinks or electrolyte supplements can be helpful.

If you're training for longer races or spending a lot of time outside in high heat, think beyond hydration alone. Replacing lost electrolytes can make recovery much easier.

6. Dress for the Heat

What you wear matters more than you might think. Choose loose clothing made from lightweight, synthetic fabrics that absorb moisture and move sweat away from your skin. Cotton tends to hold moisture, making you feel hotter and increasing your risk of chafing.

Light-colored clothing reflects sunlight better than dark colors, helping you stay cooler. If you wear a sports bra, choose one made from moisture-wicking fabric for extra comfort. A lightweight hat or visor can also help reduce direct sun exposure.

Don't forget sunscreen, either. Sunburn doesn't just damage your skin—it actually reduces your body's ability to cool itself efficiently.

7. Give Your Body Time to Adjust

Your body is remarkably adaptable. It just needs time. The heat acclimation process usually takes about 7 to 14 days of gradual exposure to warmer conditions.

During that time, your body makes several helpful changes:

You begin to sweat earlier in your run.
Your sweat becomes more dilute, helping conserve sodium.
Your blood volume increases.
Your body becomes better at regulating core temperature.
Your cardiovascular system becomes more efficient.

Research has even found that runners who complete the acclimation process can improve performance by more than 5% once they return to cooler conditions. That's one reason many coaches include controlled heat training as part of endurance training.

8. Learn the Warning Signs of Heat Illness

Knowing when to stop could save your life. Heat exhaustion is much more common than many runners realize.

Watch for symptoms like:

Dizziness
Confusion
Headache
Fatigue
Muscle cramps
Clammy skin
Weak pulse
Nausea

These are important warning signs that your body is struggling to cool itself. Stop running immediately, move somewhere shaded or into an air conditioned environment, sip cold water, and allow your body to recover. If symptoms continue to worsen, seek medical attention.

9. Know the Difference Between Heat Exhaustion and Heat Stroke

While heat exhaustion is serious, heat stroke is a true medical emergency.

Unlike heat exhaustion, someone experiencing heat stroke may:

Stop sweating
Develop a dangerously high body temperature
Become confused or disoriented
Lose consciousness

If you suspect heat stroke, call emergency services immediately. While waiting for help, begin cooling the person with cold water, ice packs, or a cold bath if one is available. Acting quickly can make all the difference.

10. Check Your Hydration Throughout the Day

Hydration isn't something you check once before a run. A simple habit is paying attention to your urine color. If it's light yellow, you're probably adequately hydrated. If it's dark yellow or amber, your body needs more fluids.

Making hydration a daily habit—not just a running habit—is one of the best ways to reduce your risk of dehydration and heat illness.

11. Heat Training Can Actually Make You Stronger

Here's the surprising part. Training in the heat can actually improve your fitness when it's done safely.

Studies have found that heat training can:

Increase blood volume
Improve cardiovascular efficiency
Enhance thermoregulation
Support endurance performance
Lead to meaningful overall fitness gains

Those adaptations often carry over into races and workouts in cooler conditions, making them feel easier by comparison.

The goal isn't to suffer through every workout. It's to allow your body to gradually adapt while staying healthy.

12. Don't Be Afraid to Change the Plan

Sometimes the smartest run is the one you don't do. If the weather becomes unsafe, move your workout indoors to an indoor track or treadmill in an air conditioned environment. If you're following a training plan, swap your long run to another day with better weather.

Missing or modifying one workout won't undo your progress. Ignoring dangerous conditions might.

The strongest runners aren't the ones who force every workout. They're the ones who train consistently over months and years because they know when to adjust.

Keep Showing Up—Just a Little Smarter

Summer running looks different for everyone.

Some days you'll feel great. Other days, you'll slow your pace, take a few extra walk breaks, or cut your run short because the heat simply isn't worth fighting. That's okay.

Every smart decision you make helps protect your health and keeps you moving toward your goals. By planning ahead, staying hydrated, giving yourself time to acclimate, and paying attention to your body's signals, you can enjoy running all summer long.

And when those cool fall mornings finally arrive, you'll be glad you stuck with it. Your summer miles may have been slower, but they'll still be there, helping you tackle whatever comes next.

Running

Movement as Medicine: Jeremy Fofrich’s Journey to Bayshore with Team Still I Run

Amber Kraus — Wed, 24 Jun 2026 04:00:00 GMT

Movement as Medicine: Jeremy Fofrich’s Journey to Bayshore with Team Still I Run

Amber Kraus
Jun 24
4 min read

When Jeremy Fofrich started running in 2016, he wasn’t chasing medals or finish lines. He was looking for relief. Something to quiet his mind. Something that could help him get through the day.

That year happens to matter for another reason, too. It’s the same year Still I Run was founded. Two separate beginnings, unfolding at the same time, rooted in the same belief: that moving your body can help you feel better, even when things feel heavy.

Today, Jeremy is 40 years old, born and raised in Toledo, Ohio, and preparing to run the Bayshore Marathon with Team Still I Run. He’s completed marathons, ultramarathons, and thousands of miles since those early days. But his story doesn’t start with racing. It starts with survival.

Finding Running When He Needed It Most

In 2016, Jeremy was attending support groups related to substance use, mostly as a way to meet people and build healthier connections. Around that time, he learned about a local Toledo program that promoted running as an alternative lifestyle. A lot of the people involved were sober. Many of them ran. Their lives looked different from what he was used to, and it caught his attention.

Jeremy didn’t struggle heavily with drugs, but he did live with an eating disorder for more than a decade, beginning when he was just 18 years old and continuing into his 30s. Alongside that came depression, binge eating, and a constant internal battle that never seemed to fully quiet down.

That spring, he decided to try running.

At first, it was one mile. That was all he could manage. But something happened during those runs. For a short time, the urges and the noise eased. The relief felt real, noticeable, almost shocking.

“It would be like all the feelings would subside,” Jeremy shared. “It was this giant leap of wellness.”

The struggles didn’t magically disappear. The urges still came. But now, he had a tool. Running gave him something to reach for when things felt overwhelming.

Running in the Shadows, Then Stepping Into the Light

In the beginning, Jeremy ran at night or at times when no one would see him. Those early miles were private, almost hidden. As the weeks passed, one mile turned into three. Three miles turned into consistency. Eventually, running became a daily practice.

Over the last ten years, Jeremy has logged around 14,000 miles. He’s completed two marathons, 15 half marathons, and two 50Ks. From the outside, that kind of resume looks impressive. From the inside, it represents something quieter and deeper.

Running helped him stay grounded. It gave structure to his days. It offered a sense of progress during times when everything else felt stuck.

“For any kind of severe mental health struggles,” Jeremy said, “we all have a story of some sort of complex trauma in our past. My story is no different.”

Running didn’t erase that story. It helped him carry it.

More Than Miles: Growth, Wisdom, and Connection

Over time, running became more than just a coping tool. It became a source of growth.

“As I’ve grown as a runner, I feel like it’s the evolution that you go through in life,” Jeremy explained. “You just keep getting better and growing. Learning more, getting wiser.”

The relationships mattered, too. The running community gave him friendships and connections he wouldn’t have found otherwise. People who showed up early. People who understood effort without explanation. People who listened.

“I wouldn’t have those connections if it wasn’t for running,” he said.

At some point along the way, Jeremy had a phrase tattooed on his leg alongside an image of a runner: Movement is Medicine.

For him, it’s not just a slogan. It’s a lived truth.

“Movement is medicine,” he said. “No matter what you do, if you move your body, you’re going to feel better. It doesn’t even have to be running. You can walk, do yoga, just move your body.”

Finding Still I Run and Saying Yes to Ambassadorship

Jeremy found Still I Run a few years ago through social media. He followed runners in the Detroit area who were ambassadors and saw pieces of himself reflected in their stories. Then someone he knew locally, a yoga teacher who works with Still I Run, encouraged him to apply as an ambassador.

He’s also an ambassador for a local running store in Toledo, but this felt different.

“This means so much more to me,” Jeremy said. “I’m running for my mental health and well-being. It hits home. It’s personal.”

Still I Run aligned with what running had already given him: permission to show up as he is, without pretending everything is perfect. A space where the reason you run matters just as much as the miles.

Running Bayshore With Team Still I Run

Jeremy has heard great things about Bayshore. The views. The energy. The course itself. But what he’s most excited about isn’t the scenery.

He’s looking forward to the experience of running a marathon somewhere new, outside his home city, surrounded by people who understand why this matters.

“Running with Team Still I Run,” he said, “that’s something I’ll never forget.”

For Jeremy, running has been a lifeline.

“I don’t know what I’d do without running now,” he shared. “I don’t know where I’d be. I’d probably be very sad and very depressed because it makes up so much of my world, and it means so much to me.”

He describes running as a rescue jacket. Something that keeps him afloat when the waves pick up.

Running for a Cause That Feels Like Home

At its core, Jeremy believes running brings people back to themselves.

“No matter what our background is,” he said, “at the end of the day, we do it because it makes us feel good.”

He loves seeing people start from nowhere and accomplish things they never thought possible. That transformation. That quiet pride. That shift from doubt to belief.

And now, running with Team Still I Run, he’s carrying that belief forward.

“I love running,” Jeremy said. “But even more, I love running for a great cause. Even the fundraising is cool because you’re raising funds and awareness for something that really matters.”

This spring, as Jeremy lines up at Bayshore, he’ll be running with his story, his miles, and the reminder etched into his leg and lived out every day: movement is medicine.

Personal Stories

Running and Depression: Can they Co-Exist?

Amber Kraus — Thu, 18 Jun 2026 04:00:00 GMT

Running and Depression: Can they Co-Exist?

Amber Kraus
Jun 18
5 min read

We've all heard about the physical benefits of running. You may have even heard that physical activity can support mental health, too. But if you're dealing with depression, advice like "Just go for a run" can feel frustrating. During a depressive episode, getting out of bed may feel like the hardest part of the day, let alone lacing up your shoes and heading out the door.

The truth is that running and depression can absolutely co-exist. Many runners live with depression, anxiety, and other mental health conditions. Running doesn't make someone immune to mental illness, and depression doesn't mean you're incapable of being a runner. Some days, running helps. Other days, rest is what your body and mind need.

Movement isn't a cure, but it can be one tool in a larger treatment plan.

Common Depression Symptoms

Depression looks different for everyone, and symptoms can range from mild to severe. Some people experience a persistent feeling of sadness, while others notice changes in their energy, motivation, or ability to focus. You don't have to feel sad all the time to be struggling with depression.

Common depression symptoms include:

Persistent feelings of sadness, hopelessness, or emptiness
Loss of interest in hobbies and activities you once enjoyed
Fatigue or low energy, even after rest
Difficulty concentrating or making decisions
Changes in sleep, including sleeping too much or having trouble falling asleep
Changes in appetite or weight
Feeling irritable, restless, or easily overwhelmed
Withdrawing from friends, family, or social activities
Negative thoughts or feelings of worthlessness
Physical symptoms like headaches, digestive issues, or unexplained pain
Thoughts that life isn't worth living or thoughts of self-harm

Many people are surprised to learn that depression can affect both the mind and body. It can make simple tasks feel overwhelming and turn things you normally enjoy, including running, into something that feels impossible.

If these symptoms are interfering with daily life or lasting for more than two weeks, it's important to talk with a doctor or mental health professional. Depression is a treatable health condition, and you don't have to navigate it alone.

Can Running Ease Depression Symptoms?

Research suggests that regular physical activity may help improve mood and reduce depression symptoms in some people. Running makes many people feel calmer, more grounded, and better able to cope with stress. Those effects aren't imagined. Exercise affects chemicals in the brain associated with mood, energy, focus, and sleep.

That doesn't mean a single jog will suddenly erase negative thoughts. Depression is much more complicated than that. Still, getting your body moving, even for a short walk, can create small shifts that add up over time.

Many people who are struggling with depression describe running as something that gives them a sense of routine and purpose. It provides space to think, process emotions, and step away from daily stressors. Others realize that simply showing up for themselves, even for ten minutes, makes a difference.

The health benefits of running go beyond physical health. Running helps support mental health by creating structure, improving sleep quality, reducing anxiety symptoms, and increasing energy levels. Those things matter when you're dealing with depression.

Understanding the Mental Health Benefits of Running

Scientists have spent decades studying the connection between exercise and mental health. Researchers have found that physically active individuals often report fewer depression symptoms and better quality of life. Studies involving both older adults and younger populations have shown that regular physical activity may contribute to improved mood and overall health.

Some of the mental health benefits associated with running and other forms of exercise include:

Improved mood
Better sleep
Reduced stress
Increased energy
Greater ability to focus
Reduced anxiety symptoms
A stronger sense of accomplishment
Better physical health

These benefits don't happen overnight, however. Consistency matters more than intensity. That's one reason Still I Run talks so often about progress instead of perfection.

Running doesn't have to mean marathon training. A short jog around the neighborhood counts. Five minutes counts. Moving your body in ways that feel manageable still provides benefits.

Does Running Work As Well As Antidepressant Medications?

This is a common question, and the answer is nuanced.

Some research suggests that exercise can be effective in helping people manage depression. Certain studies have found improvements comparable to those seen with antidepressant medications, particularly for mild to moderate depression.

Still, exercise is not a replacement for medicine or professional care.

Depression affects everyone differently. Some people benefit from medication. Others benefit from therapy. Many people use a combination of medication, counseling, exercise, and lifestyle changes as part of their treatment plan.

If you're currently taking medication, don't stop or change it without talking to your doctor or mental health professional. Movement should be viewed as one piece of the puzzle, not the entire solution.

How Do You Start a New Exercise Program When You're Depressed?

When you're depressed, starting anything can feel overwhelming. The last thing you need is pressure to train for a race or follow a complicated plan.

Begin slowly. Seriously.

One of the biggest mistakes people make is trying to do too much during the first week. Setting unreasonable expectations can lead to frustration and make it harder to stay consistent.

Here are a few ways to kick start an exercise program while dealing with depression:

Start with a walk

Walking is exercise. You don't have to start running immediately. A ten-minute walk around the block is enough to get your body moving.

Set reasonable goals

Think small. Aim for two or three days per week instead of seven. Success builds confidence.

Focus on consistency, not pace

Forget speed. Forget distance. Your only job is showing up.

Expect difficult days

Depression symptoms fluctuate. Some days you'll have energy. Other days, rest may be necessary. Missing one workout doesn't mean you've failed.

Keep a journal

A journal can help you notice patterns. You may realize that you sleep better or feel less stressed after exercise. Tracking your mood over time can provide encouragement when motivation is low.

Find a running group

Community matters. Running with other people can help reduce isolation and provide accountability. Sometimes knowing someone expects you to show up makes all the difference.

Celebrate small wins

Getting dressed counts. Walking counts. Stretching counts. Progress isn't always dramatic.

The hardest part is often simply getting started.

What Are Some Other Ways to Manage Depression Symptoms?

Running is one tool, but it shouldn't be the only tool.

Managing depression often involves a combination of strategies. Your treatment plan might include:

Therapy with a mental health professional
Antidepressant medications prescribed by your doctor
Regular physical activity
Healthy sleep habits
Time with supportive friends and family
Stress management techniques
Journaling
Mindfulness practices
Balanced nutrition
Rest and recovery

Everyone's experience with depression is different. What works for one person may not work for another.

If you're experiencing severe symptoms or having thoughts of harming yourself, please reach out to a healthcare professional or crisis resource immediately. Seeking help is a sign of strength.

Get Started Running for Your Mental Health: The Mental Health Runner Program

At Still I Run, we believe movement supports mental wellbeing and that every story and every pace belongs. Our mission is rooted in helping people discover the benefits of running while creating community and reducing stigma.

If you're interested in exploring the connection between running and depression, the Mental Health Runner Program offers a supportive place to start. The running program is designed for people who want to use movement to support their mental health, regardless of experience level.

You don't have to be fast. You don't have to have everything figured out. You don't even have to call yourself a runner yet.

Maybe you're dealing with anxiety. Maybe you're struggling with depression. Maybe you just want to feel better and reconnect with yourself.

Wherever you are, you belong here.

Because movement isn't about perfection. It's about showing up. One step, one walk, one jog, and one week at a time.

Forward is a pace.

Why Your Brain Needs Different Fuel for Swimming vs. Running: A Mental Health Athlete's Guide to Race-Day Nutrition

Beth Rush — Tue, 16 Jun 2026 04:00:00 GMT

Why Your Brain Needs Different Fuel for Swimming vs. Running: A Mental Health Athlete's Guide to Race-Day Nutrition

Beth Rush
Jun 16
6 min read

The difference between a good and a great race goes beyond merely training more. Whether you’re a runner or swimmer, as an athlete, you train your heart, lungs and legs for months on end, but it’s just as crucial to train the brain.

Nutrition plays a huge role in an athlete’s performance. It’s not just about fueling. Nutrition optimizes brain function and supports mental clarity. What you eat can influence your psychological state throughout the race, from the start to the finish line. Knowing what to eat before running and swimming, and when, can build a strong and resilient brain.

How Exercise Impacts Your Mental State

Photo by by Leviosa Hou on Unsplash

Both running and swimming are cardiovascular exercises. However, they are different sports that trigger different physiological and neurological responses. As such, you will need a different set of nutritional approaches to achieve mental acuity during the race.

The Neurochemical Reward

Sustained aerobic exercise is great for your brain chemistry. These activities release endorphins, which can produce euphoria-like effects and reduce pain perception. A key example is the runner’s high. These exercises also boost serotonin and dopamine levels, which help regulate your mood and enhance the reward system. They are also great for fighting depression.

Brain-Energy Connection

For athletes, peak performance is no longer just about pushing through limits. It’s about proactively managing the body's fuel and energy systems. This reflects a wider societal change — the turn from disease prevention toward a more proactive approach to health is one of the biggest shifts in the 21st century. During races, applying this proactive mindset means the mind’s well-being should be just as well looked after as the physical.

The brain is an energy-intensive organ that consumes glucose for energy even at rest. An unstable blood sugar can introduce a host of negative mental feelings/emotions, such as sadness, irritability and mood swings. These events act as an alarm from the brain.

Exercise also improves the body’s stress response. It lowers cortisol levels at rest, so you generally feel calmer and less anxious. Proper nutrition helps prevent exercise from becoming a stressful event for the body, as an underfueled exercise session can make cortisol levels rise and negatively affect your mental health.

Like-Minded Communities

Exercise opens up avenues for social connection. With people to support your journey, you may experience greater heights of achievement than you previously thought possible. For example, Still I Run is a powerful network of athletes who use running to improve their mental health. Members encourage one another in their journeys, including during the Run. Write. Fight Program or Starting Line Scholarship.

What to Eat Before Running

Photo by Marcel Ardivan on Unsplash

Running is a high-impact activity. It is gravity-intensive, and it can rapidly deplete your glycogen stores. In the middle of a race, you might notice that your brain needs a steady stream of glucose from the bloodstream. You might be more indecisive, have more negative thoughts, or find the activity itself requires more effort.

Mental Clarity Menu for 1-2 Hours Before the Race

Running results in a constant jostling, which makes the stomach highly sensitive to heavy meals before the race. If that’s the case, a banana is a great option as it provides fast-acting carbohydrates and is easy on the stomach. It is also a rich source of potassium, an important ingredient for nerve signaling and muscle function.

Another option is a small bowl of instant oatmeal, which provides a significant amount of easily digestible carbohydrates. Additionally, oatmeal provides sustained glucose release, which is especially helpful during the first few miles of the run. Like bananas, oatmeal also doesn’t weigh you down like heavy meals.

A Runner’s Daily Diet

Long before efore the day of your run, you pave the way for a resilient brain through proper nutrition. Dietary protein provides the amino acids the brain needs. Tryptophan is crucial for serotonin production and is commonly found in turkey, peanuts and pumpkin seeds.

What to Eat Before Swimming

Photo by by Serena Repice Lentini on Unsplash

The body’s core temperature is around 98.6°F, but most competitive pools are colder. This temperature difference between your body and the pool creates a constant, significant toll on the body as it tries to keep warm. A swimmer experiences constant energy drain from depleted mental reserves. You might experience a slow loss of pace, form and rhythm.

Cognitive Fuel Menu for 1-2 Hours Before the Swim

Swimming is a low-impact sport, so your digestive system can be more stable during the race. You can eat more substantial foods that provide sustained release for muscle burn and thermoregulation.

A tasty and nutritious pre-swim meal is grilled chicken with vegetables on the side, such as carrots, potatoes or broccoli. Another meal option is Greek yogurt topped with nuts, as this provides a good balance of protein, carbohydrates and healthy fat. Both options help provide sustained energy levels for peak performance while swimming.

If you want a drink option, a small fruit and spinach smoothie can be the perfect solution. Blending these ingredients to make them easier to digest. The fruit offers healthy nutrients and simple carbohydrates for quick energy.

Prevention Against Dehydration

The human body is comprised mostly of mostly water. When you are dehydrated, brain tissue shrinks while muscles cramp, leading to lethargy. Even mild dehydration can cause a drastic decline in cognitive performance. Without proper hydration, you might experience brain fog and mental fatigue, which can make the race more difficult.

You sweat even while swimming, causing you to lose both water and electrolytes. The body perspires to cool down, and the pool water just masks this effect. As such, you need to be properly hydrated. Dehydration can significantly impact cognitive function, reaction time and concentration. All these factors are highly critical during a race. Chugging right before can cause uncomfortable stomach sloshing as you move.

Make sure to constantly sip water or an electrolyte drink before, during and after a swim to ensure mental sharpness. Electrolytes replenish your body with the essential minerals like sodium, potassium and magnesium.

Low sodium levels can lead to confusion and poor coordination, while low potassium levels can increase feelings of anxiety. Lastly, magnesium calms your nervous system.

Your Race-Day Mental Health Nutrition Plan

You shouldn’t introduce anything new on a race day. You don’t know how your body is going to react or perform when you eat or drink a new food. Every factor should be tested and refined during training to give you a clearer idea of your food tolerance and response. This also ensures that you achieve peak performance during the race.

3-4 Hours Before

For the first three to four hours before a race, make sure to eat a well-balanced meal. Include complex carbs, sufficient protein and low fat. An example would be a grilled chicken with sweet potato and steamed vegetables.

1-2 Hours Before

An hour or two before the race, make sure to consume simple and fast-acting carbohydrates if you are a runner. Examples are a banana and an energy gel. For swimmers, it’s best to eat a combination of simple and complex carbs with a little bit of protein or fat mixed in. Consider half a serving of Greek yogurt with a small handful of berries.

Post-Race Recovery

After the race, it’s essential to recover by eating carbohydrate and protein-rich food sources. These will help to replenish your glycogen stores. Amino acids can be found in foods like chicken, quinoa, eggs and fish, and can help repair muscles and support the production of helpful neurotransmitters.

Since intense exercise can cause systemic inflammation in the body, it’s important to focus on eating foods that support your brain's long-term cognitive health and are rich in omega-3 fatty acids, such as:

Fatty fish: Fish such as salmon, mackerel, tuna and herring help reduce blood levels of beta-amyloid, which form clumps in the brains of Alzheimer's patients.
Walnuts: These nuts provide ample protein and healthy fats.
Dark leafy greens: They’re rich in vitamin K, lutein, folate and beta carotene.
Berries: Strawberries, blueberries and other berries may help improve memory.

Fuel Your Body, Lead Your Mind

Your nutrition is one of the most powerful variables you can control for peak performance during a race. What to eat before running is all about focusing on food that provides quick energy stores without being heavy on your stomach.

On the other hand, what to eat before swimming focuses on a mix of simple and complex carbohydrates. In both instances, nutrition plays an important role in keeping your brain focused and powerful. After all, it is the organ responsible for commanding the entire body.

By learning how to train your brain as well as other body parts, you’re unlocking a new aspect of being an athlete. Both your brain and body can work together toward achieving a common goal. Try eating these suggested foods at the right time and note down how your performance improves. These changes can truly help you transform into a stronger and healthier version of yourself.

Beth Rush is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance hormones naturally. She covers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on X @bodymindmag.

Running

Cannabinoids, Movement, and Mental Well-Being: A Q&A with Still I Run Ambassador Jen Baker

Amber Kraus — Thu, 11 Jun 2026 04:00:00 GMT

Cannabinoids, Movement, and Mental Well-Being: A Q&A with Still I Run Ambassador Jen Baker

Amber Kraus
Jun 11
7 min read

Disclaimer: This article is intended for educational and informational purposes only. The views expressed are those of the interviewee and do not constitute medical advice or an endorsement by Still I Run. Cannabinoid products may not be appropriate for everyone and are not intended to diagnose, treat, cure, or prevent any disease. Please consult a qualified healthcare professional before making changes to your treatment, medication, or wellness routine. Laws regarding cannabinoid products vary by state and jurisdiction.

At Still I Run, we believe there are many tools that can support mental well-being. Running and movement are at the heart of what we do, but everyone's journey looks different.

One topic that has gained a lot of attention in recent years is cannabinoids. To help us better understand the conversation, we sat down with Still I Run ambassador Jen Baker. Jen combines personal experience, professional expertise, and a passion for helping others learn more about the Endocannabinoid System and how cannabinoids may support overall wellness.

Meet Jen

Can you tell us a little about yourself and how you became interested in cannabinoids and wellness?

I was born and raised in Grand Rapids, Michigan, and I'll be 41 this summer. I have an amazing 13.5-year-old who is my "why" for healing my mental health out loud these days.

Postpartum struggles stole so much from me during motherhood. Because of that, I have a special spot in my heart for parents—moms and dads—who are struggling. Through both college-level courses and professional experience, I've become passionate about the effects of cannabinoids and the Endocannabinoid System (ECS) that we're all born with.

My life goal is to positively impact those around me and educate others on how cannabinoids can help them function at their highest ability while keeping my approach real, relatable, and grounded in everyday life.

How has movement or running played a role in your own well-being journey?

Here's my shameless opportunity to shout out Still I Run and the vitally important role the Mental Health Runner Program has played in saving my soul as I've navigated life lately.

I've used exercise as an antidepressant for years after Big Pharma failed me. This time, though, having the proper gear and support really drove the concept home to my heart. I'm forever changed because of one decision to send a quick email and have become passionate about sharing the message of hope that this organization offers.

Forward is a pace, and being happy is worth it.

Cannabinoids 101

For someone who knows nothing about cannabinoids, what are they?

Cannabinoids are natural compounds found in the cannabis plant that interact with your body's Endocannabinoid System (ECS), which is responsible for regulating things like mood, sleep, stress, and energy.

What is the difference between CBD, THC, and other cannabinoids?

THC and CBD are both considered "major" cannabinoids because they're what most people are most familiar with and consume most often. Many people use THC for pain management and CBD for its perceived anti-inflammatory effects.

Of course, there are many more cannabinoids in this beautifully complex plant. These are often called "minor" cannabinoids, but that doesn't mean they're any less powerful. In my opinion, they actually hold much of the plant's power. THC and CBD offer tremendous benefits too, but consuming some of the "little guys" can often provide more long-term relief.

One of the biggest misconceptions is that all cannabinoid products will make you feel "high." Can you explain why that's not necessarily true?

THC, or tetrahydrocannabinol, is the only cannabinoid that creates the psychoactive effect people associate with feeling "high."

CBD, CBG, CBC, and CBN, just to name a few, do not create that effect. That's what makes them so appealing to many people. You can still effectively use cannabinoids while continuing to go about your daily life.

What are some of the most common myths or misunderstandings you hear about cannabinoids?

One of the biggest myths I hear is that CBD doesn't work. The reality is that it absolutely can, but quality, dosing, and consistency all matter. If those pieces aren't taken into account, people may not have the experience they're hoping for.

Another misconception is that the highest THC levels automatically provide the most benefit. In reality, a smaller amount of THC combined with other cannabinoids is often enough to achieve a higher level of relief. That doesn't necessarily mean you'll feel more "high." It means your body may be getting more of what it needs to function effectively. The exception would be someone dealing with severe pain who may need a higher dose for more immediate relief.

I also hear people say that smoking is always the best way to consume cannabis. Edibles can often provide more comprehensive relief because they process through the body differently before entering the bloodstream. For people on a movement journey, edibles and sublingual sprays can be convenient options that don't involve breathing in smoke.

The biggest thing to remember is that quality matters. Not all products are created equal, so being informed is incredibly important.

Cannabinoids and Movement

Why have so many runners and active people become interested in cannabinoid products?

After the Endocannabinoid System was discovered between 1988 and 1992, a significant amount of research followed. Since then, many active individuals have become interested in cannabinoids as a way to support performance, recovery, and overall wellness.

People are looking for ways to feel and perform their best without experiencing a heavy crash or negative after-effects. Many are also exploring cannabinoids as part of their recovery routine.

How might cannabinoids fit into a recovery routine after exercise?

Cannabinoids after a run or other activity may help regulate pain, reduce inflammation, and improve sleep quality. Since recovery is such an important part of training, many athletes are interested in how cannabinoids can support that process.

What role can cannabinoids play in supporting sleep, stress management, or overall wellness?

Giving the Endocannabinoid System and your body what it needs to function effectively is something we should all be striving for. The challenge is that without proper education, many people don't know where to start.

When people better understand how cannabinoids interact with the body, they can make more informed decisions about supporting sleep, stress management, and overall wellness.

Are there particular cannabinoids that people interested in movement and recovery tend to gravitate toward?

CBN is often used to support relaxation and sleep, which can be incredibly beneficial for recovery and overall performance.

CBG and CBC are great cannabinoids to explore for stress management. Adding a small amount of THC into certain combinations can help improve bioavailability and allow the body to utilize the cannabinoids more effectively.

Getting Started Safely

What should someone know before trying a cannabinoid product for the first time?

Quality matters.

There are so many products on the market today, and it's incredibly important to be informed and educated before making a purchase. I also recommend starting slow.

If you overload yourself with more of what you don't need than what you do need, you're probably not going to have a positive experience. Any negativity attached to medicating with cannabis is certainly not what I want for people. The plant deserves respect, and taking the time to learn about it can make a big difference.

How can people identify reputable products and avoid low-quality options?

In my nearly decade-long experience in Michigan's cannabis industry, I've found that doing your own research is always best.

Trusting someone simply because they're selling a product can be difficult. Budtenders and sales representatives may have products they're encouraged to promote. That's why I encourage people to educate themselves, ask questions, and seek information from sources they trust.

I've always tried to be an open book for friends, family, and anyone looking for honest information.

Are there any considerations runners should keep in mind when it comes to race rules, drug testing, or THC-containing products?

Absolutely.

If you're participating in a sanctioned event, it's important to know that THC can result in a positive drug test. There are other cannabinoids that don't carry that same concern, so understanding what's in the products you're using is important.

It's also worth remembering that THC can increase heart rate and affect coordination. For runners and athletes, being mindful of the concentration and timing of THC-containing products is always a good idea.

Bringing It Back to Mental Well-Being

At Still I Run, we talk a lot about movement as a tool for mental well-being. How do you see cannabinoids fitting into the bigger picture of wellness, recovery, and self-care?

When we consume the proper concentration of cannabinoids, our bodies can function at a higher level, and things like overall wellness, recovery, and self-care become easier to prioritize and maintain.

Cannabinoids are about so much more than just "getting high." Their potential benefits are vast, and I think that's something many people are only beginning to understand.

What is one thing you wish everyone understood about cannabinoids?

Cannabis has been a life-changing tool for many people, including some who are managing depression, chronic pain, or recovery challenges. Many traditional medications also come with side effects that can be difficult to manage.

With the proper concentration of high-quality cannabinoids, many people find themselves able to experience more joy in the present and enjoy life again. The most important thing I want people to understand is that successful cannabinoid use does not mean being high all the time.

It's entirely possible to use cannabinoids in a way that supports your wellness while still allowing you to fully participate in everyday life.

Final Thoughts

Cannabinoids are just one of many tools that people may choose to explore as part of their mental wellness, recovery, and self-care journey. What works for one person may not work for another, which is why education and informed decision-making are so important.

At Still I Run, we believe movement can play a powerful role in supporting mental well-being, and we're grateful to Jen for sharing her knowledge and experience with our community.

The experiences shared in this article are personal to the interviewee and should not be interpreted as treatment recommendations.

Personal Stories

Running 100 Miles for Community, Connection, and Mental Health: Meet Ambassador Patrick Messenger

Amber Kraus — Wed, 10 Jun 2026 04:00:00 GMT

Running 100 Miles for Community, Connection, and Mental Health: Meet Ambassador Patrick Messenger

Amber Kraus
Jun 10
6 min read

Some people sign up for a race and then figure out why they want to do it.

For Still I Run Ambassador Patrick Messenger, the process worked in reverse.

The idea for his upcoming 100-mile run began with a question he had been carrying for years: How could he return to his hometown and do something meaningful for the community that helped shape him?

Now, on September 27, Patrick will attempt to run 100 miles around the perimeter of Marion County, Ohio, raising funds and awareness for Still I Run and a local nonprofit called Marion Matters. The challenge combines many of the things that have become central to his life: running, mental health advocacy, community, and service to others.

A Journey That Started With One Half Marathon

Patrick grew up in Marion, Ohio, and spent most of his first 23 years there before college and career opportunities took him around the country. He lived in Chicago, San Francisco, Phoenix, and eventually Louisville, Kentucky, where he settled and opened a dog training business in 2013.

At the same time his life was changing professionally, he was also experiencing major personal transitions. In 2017, Patrick began running, found sobriety from alcohol, transitioned to a plant-based lifestyle, and started therapy. He describes it as a period of transformation that touched nearly every area of his life.

His first race was supposed to be the Everglades Half Marathon, but a hurricane wiped out the course. Instead, he ran the Palm Beaches Half Marathon in Florida.

The funny part is that before he had even completed his first half marathon, he had already decided he wanted to become an ultramarathon runner.

While flying to Florida, Patrick was reading about legendary ultrarunner Bart Yasso.

"On the plane on the way to my first half marathon, I decided I was going to be an ultramarathoner," he said. "That's just the way my brain works."

Finding More Than Miles

In 2020, after the COVID-19 pandemic forced him to close his dog training business, Patrick found himself facing another major life transition. He was navigating bankruptcy, waiting on unemployment benefits, and trying to determine what came next.

Around that same time, he met his wife, Ashley.

Both had recently gone through divorces. Both were runners. Both had spent time doing the internal work needed to move forward in healthy ways. What started as a friendship quickly grew into something more.

Running became one of the foundations of their relationship.

It also unexpectedly launched Patrick into a new career. A part-time position at a local running store eventually turned into nearly seven years in the running industry, including four years managing the store before moving into his current role as Group Sales Manager for Ventures Endurance.

Today, Patrick's work centers on building relationships, supporting communities, and helping people achieve their goals.

It's a role that aligns closely with the values that have guided his own journey.

The Power of Sharing Your Story

Patrick's path into mental health advocacy began through marathon fundraising.

After watching Ashley run the Chicago Marathon in 2022, he decided he wanted to experience the event himself the following year. Rather than entering the lottery, he chose to run for a charity.

One of the organizations he considered was a Chicago-based mental health nonprofit called No Stigmas.

He ultimately joined their marathon team and discovered that the fundraising experience was about far more than training for a race.

Through the process, Patrick learned how to tell his own story of mental health challenges, including anxiety, depression, PTSD, and substance use recovery, in a way that invited conversation and connection.

He wasn't focused on social media metrics or broad recognition. His goal was much simpler.

If sharing his story helped one person feel less alone, it was worth it.

That approach led to meaningful conversations, lasting friendships, and eventually a leadership role with the organization. Patrick helped grow their charity marathon program from a single race team into a multi-race program that raised hundreds of thousands of dollars for mental health initiatives.

Looking back, he sees a clear pattern in what mattered most.

"Mental health and running were the foundation," Patrick said. "Community then became that third foundation that is a massive component in my career, in my personal journey, in mental and physical health. Everything. Community is such a powerful aspect of life."

Finding Still I Run

Ashley has been a Still I Run Ambassador since 2020.

As someone with a long history of eating disorder recovery and mental health treatment, she found the organization during a pivotal point in her own journey. Through her ambassador work, she found a way to give back while helping others see that recovery and healing are possible.

Patrick watched those conversations from the sidelines for several years.

While he had experienced the benefits of therapy and running personally, it took time for him to fully appreciate how mental health, movement, and community intersect.

As his own advocacy work evolved, Still I Run increasingly felt like a natural fit.

When he stepped away from No Stigmas last year, he knew he wanted to continue using his voice to support mental health awareness. Becoming a Still I Run Ambassador in 2026 gave him that opportunity.

"I felt like I needed something that didn't require me to run a race but still have some sort of affiliation and advocacy platform," he said.

A Crazy Idea That Started Making Sense

The idea for his upcoming 100-mile run came together surprisingly quickly.

Patrick had been training for the Flying Pig Half Marathon, but he found himself feeling disconnected from the goal. A half marathon simply wasn't exciting to him anymore.

At the same time, he had been thinking about returning to Marion to create something centered around endurance, community, and service.

Then one morning, while exploring routes on Garmin Connect, he began tracing roads along the Marion County line.

Soon he had mapped more than 100 miles.

A few days earlier, Patrick had attended a webinar where a guest speaker discussed the importance of understanding your "why" and building your race around that purpose.

The idea clicked.

Everything suddenly felt connected.

"I have known for a long time that I wanted to go back to my hometown and do something endurance and community-centered," Patrick said.

Within days, the plan was in motion.

More Than a Fundraiser

Patrick's run will support both Still I Run and Marion Matters, a local nonprofit that helps adults prepare for the workforce.

The event is about fundraising, but it's also about creating conversations.

In the months leading up to the run, Patrick hopes to organize community gatherings in Marion focused on mental health, running, and connection. He plans to share his story, introduce people to Still I Run's programs, and encourage open conversations about mental well-being.

One of the things he's most excited about is simply having those conversations.

"In my opinion, there aren't enough of those conversations where you can ask the mental health question," he said.

The run itself carries personal significance as well.

One of Patrick's biggest concerns is running overnight on public roads. Because of his own history with alcohol and drunk driving when he was younger, he intentionally chose a Sunday start to reduce the likelihood of encountering impaired drivers during the overnight portion of the course.

For Patrick, even that decision reflects a larger theme of growth and accountability.

It All Comes Back to Impact

Patrick has completed multiple ultramarathons, including two 100-mile races. He knows the physical challenge ahead will be difficult.

Still, when asked what he's looking forward to most, his answer isn't about the miles.

It's about the opportunity to share his story and create impact.

The fundraising goal for Still I Run is $5,000, but Patrick measures success a little differently.

If one person feels less alone because of a conversation. If one person finds support. If one person decides to take a step toward better mental health.

That's enough.

"It all goes back to that why," he said. "It's about the impact."

After years of building community in other places, Patrick is ready to bring that energy back home.

"I've always known that going back to Marion and doing some community-centered work is something I need to do," he said. "I'm ready to go back and be part of the community."

To donate to Patrick's fundraiser, click here.

Personal Stories

How Mindful Running Can Help You Stay Grounded

Amber Kraus — Tue, 09 Jun 2026 04:00:00 GMT

How Mindful Running Can Help You Stay Grounded

Amber Kraus
Jun 9
5 min read

Running can be so many things. A reset button. A steady friend. A way to work through stress when your mind feels heavy. It can also be a space to reconnect with your body and the present moment. That’s the heart of mindful running, and it’s something any runner can practice, whether you're lacing up for your first mile or you’re a seasoned runner who knows every street in your neighborhood by heart.

Mindful running doesn’t require a special skill, the perfect playlist, or a full hour carved out of your day. It starts with paying attention. Noticing your breath, your feet hitting the ground, and the world around you. Letting the run slow your mind rather than speed it up. When running becomes a mindfulness practice instead of a physical task to check off, it brings a sense of grounding that carries into everyday life.

What is Mindful Running?

Mindful running is the simple act of staying present while you run. It’s choosing to be aware of how your body feels, how your breathing pattern shifts, what physical sensations come up, and how your mind responds to movement. Many runners treat a run as a moment to zone out, which is completely normal. Mindful running just asks you to check back in.

This doesn’t need to happen for your entire run, either. Even a few minutes of intentional focus can help you slow your thoughts, settle your nervous system, and create a little more space between you and the stress of the day. Think of it as a small pause inside something you already enjoy.

Is Mindful Running The Same as Meditative Running?

Mindful running and meditative running overlap quite a bit. Both bring your attention to the present moment. Both help you stay centered and mentally connected to what your body is doing. And both can feel like a moving meditation once you get into a rhythm.

Where they differ is mostly in intention. Meditative running tends to focus more deeply on reaching a meditative state through breath, rhythm, and quiet awareness. Mindful running is a little broader. It’s simply about being aware, curious, and connected to what’s happening right now. You can practice mindfulness without aiming for a specific mindset. It’s okay if your thoughts wander. It’s okay if your brain keeps bringing up your to-do list. The practice is noticing it and gently returning to your run.

Running As a Mindfulness Practice: The Benefits

Running already does so much for your mental health, and it’s always nice when science confirms what runners have felt for years. When you blend movement with mindfulness, those benefits tend to grow even stronger.

Mental and Emotional Benefits

Mindful running gives your brain a break from constant stimulation. You’re already doing aerobic exercise, which increases blood flow to the brain and boosts cognitive function. Adding mindful awareness helps your parasympathetic nervous system kick in, which supports calm, rest, and recovery.

Some emotional benefits include:

A greater sense of well-being and steadiness
A calmer mind during stressful situations
A reduced urge to problem-solve during the run

You might also notice that staying present helps you let go of excess energy that usually builds up during the day. Mental health isn’t just about managing tough moments. It’s also about creating small routines that help you feel more like yourself. Mindful running is one of those routines.

Increased Body Awareness

When you intentionally increase body awareness, you start recognizing patterns. Maybe your shoulders tighten when your day is stressful. Maybe your breath shifts into mouth breathing when you pick up the pace. Maybe your muscles tense when your mind wanders into worry.

Being aware of these moments helps you respond sooner. It also allows you to notice what your body feels like when it’s comfortable, steady, and supported.

Reduced Stress and Anxiety

Mindful movement helps reduce stress by grounding your attention. Instead of getting pulled into external distractions, you’re paying attention to your breath, your stride, the rhythm of your steps, and your surroundings. Deep breathing or nasal breathing can also support a parasympathetic state and help reduce anxiety while you’re still in motion.

Enhanced Mood and Resilience

When your mind slows and your body settles into a familiar rhythm, you create space for emotional release. Many runners describe a sense of clarity, or even a heightened awareness of what they’re feeling. That’s resilience building itself in real time. You're not running away from your emotions. You're running with them, letting them move through your body in a productive way.

Physical Benefits

Mindful running doesn’t just help you mentally and emotionally. It also supports physical health, training, and how your body performs over time.

Injury Prevention

Staying present helps you catch early signs of discomfort before they turn into bigger issues. When you stay tuned into how your body feels, you’re more likely to slow down, stretch, or adjust your form when something feels off. That awareness alone can prevent injuries that usually show up when we push through pain.

Improved Form

Mindfulness techniques help you notice posture, stride, and breathing patterns. Does your right foot land differently than your left? Are your arms crossing your body? Do you drop into a slouch when you’re tired? Becoming aware of these small habits naturally improves your form.

Build Endurance

When you stay focused on the present moment instead of how many miles you have left, endurance grows. You’re not fighting your own thoughts. You’re simply moving, breathing, and letting your body work at a comfortable pace. Many runners find that mindful running helps them improve endurance more consistently than pushing hard every single run.

Mindfulness Techniques You Can Try While On The Run

Mindful running isn’t all or nothing. Try one technique at a time and see what sticks.

Notice your breath.

Focus on your breath for a few minutes. Let your breathing pattern settle into something steady. You can shift to nasal breathing or alternate between deep breathing and relaxed breaths.

Tune into your feet.

Feel the rhythm of your feet hitting the ground. Notice whether the sound changes with pace, terrain, or fatigue.

Check in with your body.

Scan from head to toe. Are your shoulders creeping up? Is your jaw tight? Do your arms relax at your sides? These quick scans increase body awareness and help prevent tension buildup.

Use gentle cues.

Pick a phrase like “stay present” or “this moment” to bring you back if your mind wanders.

Match your breath to your steps.

Some runners like counting: two steps in, two steps out. Others take longer breaths to help maintain a calm rhythm.

Pause to notice the world.

You don’t need to stop running, but take a moment to take in your surroundings. Light. Air. Sounds. Temperature. Let this heightened sense of awareness pull you into the moment.

Try guided meditations for runners.

Many apps offer short meditations designed for movement. They can help you practice mindfulness without needing to think about it too much.

How to Incorporate Mindful Movement Into Everyday Life

The benefits of mindful running don’t have to end when you take off your shoes. Mindful movement can weave into everyday life in small, meaningful ways.

Take a few deep breaths before difficult conversations. Notice where your body tenses during stressful moments. Pay attention to how your body feels when you’re walking the dog, sitting at your desk, or stretching after a warm shower. You don’t need to practice meditation for long periods for it to make a difference. A few minutes of staying present can shift your entire day.

Mindfulness is a practice, not perfection. Running mindfully just gives you another way to feel more connected to your body, your breath, and your world.

And if running is already a lifeline for your mental health, adding mindfulness can help you feel calmer, more aware, and more grounded both on the run and in life.

Running

Finding Herself Again Through Running and Healing

Amber Kraus — Wed, 03 Jun 2026 04:00:00 GMT

Finding Herself Again Through Running and Healing

Amber Kraus
Jun 3
4 min read

For Nicole Moore, movement has always been part of who she is. Growing up as an athlete and eventually playing collegiate soccer, sports gave her structure, purpose, and an outlet. When her soccer career ended, running naturally became the thing that filled the gap.

At first, it was simply a way to stay active outside of soccer season. She ran her first half marathon during her freshman year of college and kept running throughout school. But somewhere along the way, it became more than exercise.

“Running became a coping mechanism for my mental health,” Nicole shared.

Now, as she prepares to run the New York City Marathon with Team Still I Run, Nicole is approaching this season of running from a completely different place than she once did. This race is no longer about proving something, surviving something, or carrying someone else’s expectations. For the first time, it feels like something she is truly doing for herself.

The Weight She Carried for Years

Nicole’s mental health journey began when she was very young. She experienced abuse at home from a sibling while also witnessing severe domestic violence between her parents that eventually led to a traumatic divorce. At just 12 years old, she didn’t have the support or emotional tools to process what was happening around her.

Instead, she buried it.

What looked like perfectionism and overachievement from the outside was actually survival.

She threw herself into school, sports, and accomplishments because they gave her something stable to hold onto when life at home felt anything but stable. She learned how to push forward, perform, and succeed, even while carrying unresolved trauma underneath the surface.

That survival mode followed her into college. As a nursing major, the pressure only intensified. Eventually, she switched to education because it felt manageable compared to the stress she was already carrying emotionally.

Around the age of 18, Nicole started therapy for the first time. She still sees the same therapist today, something she considers incredibly meaningful in her healing journey.

Looking back now, she realizes how much of her life was spent simply trying to make it through each day.

“I really thought I had everything figured out after college,” she said. “But I can look back now and recognize so many survival mechanisms I was using.”

When Everything Came to the Surface

Nicole’s mental health journey came full circle after the birth of her son.

Because of her history, she knew she might be at a higher risk for a prenatal or postpartum mental health condition. What she didn’t expect was how deeply postpartum mental illness would impact her life.

She experienced a severe postpartum mental health crisis that led to multiple hospitalizations, partial hospitalization programs, significant time away from work, and a rapid cycle of medication changes over the course of just a few months.

Becoming a mother forced her to confront trauma she had spent years suppressing.

Having her own child triggered memories, emotions, and wounds she had never fully processed from childhood. The experience pushed her to what she describes as the lowest point of her life.

“It took me falling to the lowest depths possible to realize that I really wasn’t even present in much of my life,” she said.

Returning to Running One Step at a Time

When Nicole was finally physically and emotionally able to move again, she slowly returned to running.

It didn’t begin with speedwork or race goals. It started with walk-runs and rebuilding stamina little by little. During a season when her mind felt chaotic and out of control, movement gave her something grounding to come back to.

Running became a way to reconnect with herself.

Throughout her healing process, movement helped occupy her mind, regulate her emotions, and remind her that progress didn’t have to happen all at once.

Today, Nicole is a strong advocate for therapy, medication, and honest conversations around mental health. She openly shares how healing required her to stop avoiding her past and begin understanding herself more fully.

“The more I talk about my story, the more I realize other people have gone through similar things too,” she said. “It’s okay to ask for help.”

Why Team Still I Run Felt Like the Right Fit

Earlier this year, Nicole ran the Boston Marathon. Instead of feeling joyful, Boston felt heavy. She knew she didn’t want that experience to define marathon running for her forever.

For her next marathon, Nicole wanted something different. She wanted to run for a cause that personally reflected her own story and experiences. When she discovered Team Still I Run, the connection felt immediate.

“I have a ‘Forward is a Pace’ tattoo with a semicolon,” she said. “Once I saw the semicolon in the Still I Run logo, I just knew it was meant to be.”

This time, marathon training feels lighter. More freeing. More personal.

“This run is for me,” she said.

Showing Up Honestly

As Nicole prepares for the New York City Marathon, she hopes her story reminds others that healing doesn’t happen in isolation.

For years, she kept her struggles to herself because mental health can feel difficult to talk about openly, especially when intrusive thoughts or emotional pain don’t look visible from the outside. But sharing her experiences has helped her realize how many people quietly carry similar stories.

Running didn’t fix everything for Nicole. Therapy didn’t erase the past. Healing hasn’t been linear.

But step by step, conversation by conversation, and mile by mile, she’s learning what it means to truly live instead of simply survive.

And this fall in New York City, every stride will reflect just how far she’s come.

Personal Stories

Running Injuries and Mental Health: What Happens When Your Coping Tool Gets Taken Away

Amber Kraus — Thu, 28 May 2026 04:00:00 GMT

Running Injuries and Mental Health: What Happens When Your Coping Tool Gets Taken Away

Amber Kraus
May 28
11 min read

If you run for your mental health, an injury can feel like more than just a physical setback.

Running might be the thing that helps you manage anxiety before work, process emotions after a hard conversation, or quiet your thoughts when your brain feels too loud. It becomes part of your routine, part of your identity, and part of how you care for yourself. So when pain shows up and you’re suddenly told to stop running, it can feel deeply unsettling.

A lot of runners know this feeling. You go from planning long runs and speed workouts to sitting on the couch with ice packs and Googling terms like medial tibial stress syndrome, patellofemoral pain syndrome, or Achilles tendinopathy at midnight.

The physical side of recovery is hard enough. The mental side can feel even harder.

Running injuries affect runners at every level, from recreational runners to marathon runners and long distance runners. Most running injuries are considered overuse injuries, meaning they happen gradually through repetitive stress instead of one dramatic accident. The good news is that many injuries respond well to early treatment, smart recovery, and patience, even when patience feels impossible.

Why Running Injuries Happen

Most running related injuries develop when the body is asked to handle more stress than it can recover from. Sometimes that means increasing mileage too quickly. Sometimes it’s poor sleep, worn out shoes, lack of recovery, or simply carrying too much training load for too long.

In sports medicine, researchers have found that running injuries are usually caused by a mix of factors rather than one single issue. Training load, recovery, biomechanics, muscle weakness, sleep, stress, and repetitive impact can all play a role in how injuries develop over time.

That doesn’t mean you did something wrong. It means running asks a lot from the body, especially connective tissue, calf muscles, hips, knees, and the lower leg.

Some runners feel pain immediately. Others notice subtle warning signs first:

Tight calf muscles after runs
Shin pain that lingers longer than usual
Knee pain walking downstairs
Foot pain first thing in the morning
An Achilles tendon that feels stiff when getting out of bed
A popping sensation during a run
Tenderness around the knee cap or knee joint

Those small signals matter. Your body usually whispers before it starts shouting.

Common Running Injuries and What They Feel Like

1. Shin Splints and Medial Tibial Stress Syndrome

Shin splints, also known as medial tibial stress syndrome, are one of the most common running injuries, especially for newer runners or runners increasing mileage quickly.

This type of shin pain usually shows up along the inner edge of the shin bone and lower leg. It often develops because the muscles and connective tissue surrounding the tibia become overloaded.

Common causes include:

Sudden increases in mileage
Hard running surfaces
Tight calf muscles
Worn out shoes
Poor recovery habits

Treatment strategies typically include:

Reducing running volume
Ice and gentle mobility work
Strengthening exercises for the calves and hips
Cross training while symptoms calm down
Gradual return to running

If ignored, medial tibial stress syndrome can sometimes progress into stress fractures, which require a longer recovery period and more advanced treatment.

2. Runner’s Knee and Patellofemoral Pain Syndrome

Runner’s knee, also called patellofemoral pain syndrome, causes pain around or behind the knee cap. Some runners notice anterior knee pain when sitting with the knee bent for long periods. Others feel discomfort during hills, stairs, or after longer runs.

This type of knee pain is extremely common among recreational runners and marathon runners alike.

Contributors may include:

Weak hips or glutes
Running form issues
Training load increases
Muscle imbalances
Tightness surrounding the knee joint

Physical therapy is often one of the most effective treatment options because it addresses the root cause instead of only calming symptoms temporarily. Strengthening exercises for the hips, core, and lower body can make a huge difference over time.

3. Iliotibial Band Syndrome (IT Band Syndrome)

Iliotibial band syndrome causes lateral knee pain along the outside of the knee. The iliotibial band runs from the hip down toward the knee, and irritation usually develops from repetitive stress during running.

IT band syndrome is especially common during long distance training cycles and speed workouts.

Runners often describe:

Sharp pain on the outside of the right leg or left leg
Pain that worsens during longer runs
Symptoms that improve with rest but return quickly

Treatment strategies may include:

Reducing mileage temporarily
Hip and glute strengthening
Adjusting training load
Improving running form
Soft tissue work and mobility

4. Achilles Tendonitis and Achilles Tendinopathy

The Achilles tendon handles enormous force while running. When overloaded, runners may develop Achilles tendonitis or Achilles tendinopathy.

Symptoms often include:

Morning stiffness
Pain during push-off
Tenderness near the heel
Tightness in the calf muscles

Ignoring Achilles pain rarely works long term. Early treatment usually includes:

Relative rest
Calf strengthening
Gradual loading programs
Physical therapy
Reducing high intensity workouts temporarily

5. Plantar Fasciitis

Plantar fasciitis causes irritation in the plantar fascia, the thick band of tissue along the bottom of the foot.

Plantar fascia pain is often worst:

First thing in the morning
After long periods of sitting
During the first few steps after running

Risk factors can include:

Tight calf muscles
Increased training load
Poor footwear support
Running on hard surfaces

Treatment may involve:

Stretching and mobility work
Orthotic shoe inserts
Supportive footwear
Strengthening the foot and calf muscles
Temporary activity modification

Some runners also develop calcaneal bone spurs alongside chronic plantar fascia irritation.

6. Stress Fractures

Stress fractures are small cracks in the bone caused by repetitive stress over time. They commonly affect the shin bone, foot, or lower leg.

Unlike regular soreness, stress fracture pain usually becomes increasingly specific and sharp. Many runners notice that the pain lingers even during walking or daily activity.

Stress fractures generally require a full break from impact activity and sometimes more advanced treatment through sports medicine providers. Continuing to run through them can make the injury significantly worse.

7. Hamstring Strains and Hip Flexor Strain

Muscle tears, hamstring strains, and hip flexor strain injuries often happen when the body is fatigued or overloaded.

Runners may feel:

Sudden pulling sensations
Tightness during strides
Pain lifting the knee
Discomfort during faster running

High hamstring tendinopathy can become especially frustrating because it often lingers during sitting, hills, and speed sessions.

Recovery usually includes progressive strengthening, mobility work, and rebuilding tolerance slowly instead of rushing back too soon.

8. Ankle Injuries

Ankle injuries can happen suddenly, especially on trails or uneven surfaces.

An ankle sprain may involve:

Swelling
Bruising
Instability
Difficulty bearing weight

Even seemingly mild ankle injuries can affect running form and lead to compensation patterns elsewhere in the body if they are not properly rehabilitated.

The Mental Health Side of Running Injuries

This is the part that doesn’t get talked about enough.

When running is your stress relief, taking a break can feel emotionally overwhelming. Your body hurts, but your mind also starts panicking about losing the one thing that helps you cope.

A lot of runners experience:

Anxiety during recovery
Irritability
Sadness
Feeling disconnected from themselves
Fear of losing fitness
Frustration watching others continue training

Some people even feel guilt for resting, which sounds ridiculous when you say it out loud, but feels very real when you’re living it.

The emotional side of injury recovery matters because movement supports more than cardiovascular health. Running often helps regulate the nervous system, release stress hormones, and create structure during difficult seasons of life.

So when injuries interrupt that outlet, your mental health can absolutely take a hit.

How to Take Care of Your Mental Health During Recovery

Let Yourself Grieve the Break

You do not have to pretend you’re fine about being injured.

If running is part of your emotional support system, it makes sense that stepping away feels painful. Running may be the thing that helps you regulate stress, clear your head, or feel grounded during difficult seasons. Losing access to that routine, even temporarily, can create a real sense of grief.

A lot of runners try to minimize those feelings because they think they “should” just be grateful it’s not worse. But frustration, sadness, anger, and anxiety are all normal responses to injury, especially when movement is closely tied to mental health.

You can acknowledge the disappointment without judging yourself for it. Recovery tends to get a little easier when you stop fighting the reality of where you are and allow yourself to feel it honestly. That doesn’t mean giving up hope for a comeback. It just means recognizing that this part is hard.

Stay Connected to the Running Community

One of the hardest parts of injury recovery is feeling disconnected from the routines and people that normally support you.

When everyone around you is posting race photos, long run recaps, or training updates, it can be easy to feel left behind. Some injured runners even pull away completely because being around running starts to feel painful emotionally.

But you do not have to disappear from the community just because you are not currently training.

Even if you cannot run right now, you can still:

Meet friends for coffee after long runs
Volunteer at races
Cheer people on
Listen to running podcasts
Stay involved in your chapter or community
Walk parts of group runs if your body allows it
Support friends training for races

Connection still matters, even during recovery. In a lot of ways, staying involved can help remind you that your value in the running community is not tied to pace, mileage, or race results.

You are still a runner even when your body needs rest.

Cross Train if Your Body Allows It

Depending on the injury, many sports medicine providers will generally advise some form of cross training during recovery. Staying active in a modified way can help support both physical and mental health during a difficult season.

That could include:

Walking
Cycling
Swimming
Strength training
Yoga
Elliptical workouts

Cross training helps maintain cardiovascular health while reducing impact on injured tissue. It can also provide structure and routine during a time that may otherwise feel emotionally unsteady.

For runners who rely on movement to manage stress or anxiety, cross training can help fill some of the emotional gap created by time away from running. It may not feel exactly the same as going for a run, and that’s okay. The goal during recovery is not to force your body back into training too quickly. The goal is to keep caring for yourself while your body heals.

It’s also important to remember that rest still counts as productive recovery. Some injuries require less movement for a period of time, and pushing too hard too early often delays healing instead of speeding it up.

Redefine What Progress Looks Like

Recovery progress rarely shows up on your watch.

When you are injured, it’s easy to focus on everything you are temporarily unable to do. You may compare your current body to where you were a few weeks ago and feel discouraged that healing seems slow or inconsistent.

But recovery progress usually looks quieter than training progress.

Progress might look like:

Walking without pain
Sleeping better
Feeling less anxious
Regaining mobility
Completing physical therapy exercises consistently
Trusting your body again
Going a full day without thinking about the injury
Feeling hopeful about running instead of fearful

Those moments matter, even if they do not come with pace charts, race medals, or Strava notifications.

One of the hardest parts of injury recovery is accepting that healing is rarely linear. Some days you will feel stronger. Other days your body may feel tight, sore, or frustrating again. That does not automatically mean you are failing or starting over.

Learning to notice small improvements can help shift recovery from something you are simply surviving into something you are actively moving through with patience and self compassion.

Running Injury Prevention Strategies That Actually Matter

There is no guaranteed way to avoid injuries completely. Running places repeated stress on the body, and many injuries are simply part of being active over time.

Still, good injury prevention habits can reduce risk significantly.

1. Increase Mileage Gradually

One of the biggest contributors to overuse injuries is doing too much too soon. It’s easy to feel strong aerobically and assume the rest of your body is ready to keep up, especially when motivation is high. The challenge is that your cardiovascular system often adapts faster than your bones, tendons, muscles, and connective tissue do.

That’s why so many runners start feeling shin pain, knee pain, or Achilles tightness shortly after increasing mileage, adding speed workouts, or jumping into training after time off. Your body needs time to absorb the stress of running and rebuild stronger afterward.

A gradual approach gives your body a better chance to adapt without overload. That might mean adding mileage more slowly than you want to, spacing out harder workouts, or building in extra recovery weeks during heavier training cycles. Long-term consistency almost always works better than trying to force fitness quickly.

2. Prioritize Strength Training

Strength training is one of the most effective tools for running injury prevention, especially for recreational runners who spend most of their time focused only on mileage. Running places repeated stress on the same muscles, joints, and movement patterns over and over again. Strengthening exercises help your body handle that stress more efficiently.

Strong muscles support:

Hip stability
Knee control
Lower leg resilience
Running efficiency
Better posture and alignment during fatigue

When certain muscle groups are weak or not activating well, other areas of the body often compensate. That can increase stress on the knee joint, Achilles tendon, plantar fascia, or IT band over time.

Strength training does not have to mean spending hours in the gym. Even two short sessions per week focused on hips, glutes, calves, core, and balance work can help runners stay healthier and more resilient during training.

3. Don’t Skip Recovery

Recovery is not laziness, even though runners sometimes treat it that way.

Your body gets stronger during recovery, not during the workout itself. Sleep, hydration, rest days, fueling, and stress management all affect how well your body handles repetitive stress from running. When recovery slips, injury risk often climbs quietly in the background.

That’s especially true during harder training cycles, summer running, or periods of high life stress outside of running. Even something as simple as under-fueling after a long run or forgetting a sports drink during hot weather can affect recovery, muscle function, and energy levels.

Recovery also includes paying attention to mental fatigue. If every run feels exhausting, emotionally draining, or harder than normal, your body may be asking for more rest than you realize. Taking an extra easy day early is often much smarter than being forced into weeks off later.

4. Pay Attention to Small Pain Early

Most common running injuries do not appear overnight. They usually start as small warning signs that are easy to ignore.

Maybe your shin bone feels sore after runs, your foot pain lingers longer than usual, or your Achilles tendon feels stiff every morning. A lot of runners convince themselves it will go away if they just keep training through it. Sometimes it does. A lot of times, it doesn’t.

The earlier you respond to symptoms, the easier recovery usually becomes. Small issues are often much more manageable before they turn into stress fractures, chronic tendon pain, or injuries that require more advanced treatment.

Paying attention early might mean:

Reducing mileage for a few days
Swapping a run for cross training
Adding extra mobility work
Replacing worn out shoes
Scheduling an evaluation before the pain becomes severe

Listening to your body early is not weakness. It’s one of the smartest things a runner can learn how to do.

5. Consider Professional Support

If pain keeps returning, getting professional support can make a huge difference. Many runners wait until they can barely walk before reaching out for help, especially if running is tied closely to their mental health routine. There’s often a fear that someone will tell them to stop running completely.

In reality, physical therapy and sports medicine providers usually want to help runners stay active safely whenever possible.

They can help identify contributing factors like:

Running form issues
Muscle imbalances
Mobility restrictions
Weakness patterns
Training errors
Poor recovery habits

Professional support can also help runners understand why a problem keeps coming back instead of only treating symptoms temporarily. Sometimes small adjustments to strength work, training load, footwear, or recovery habits can completely change how the body responds over time.

Getting help early does not make you weak. It makes you proactive, and it can often shorten recovery time significantly.

Rest Is Not Failure

One of the hardest lessons in running is learning that rest is part of the process.

Not every season is about building mileage or chasing goals. Sometimes the work is learning how to slow down without losing yourself in the process.

That’s hard when running has become your outlet, your routine, and your sense of stability. Still, healing asks for the same resilience that running does. It asks you to trust your body, adapt when plans change, and keep showing up differently for a while.

A break from running does not erase your progress. It does not erase your identity as a runner either.

Forward is still a pace, even when recovery looks quieter than you expected.

Running