Mental Miles: How running keeps me grounded.

There are days when my mind won’t stop racing— to-do lists, memories, and what-ifs all jumbled together like tangled shoelaces. On those days, I lace up and run or go to the gym for a workout. Not to escape, but to find stillness in motion. Exercising is one thing that always lifts my spirit, even if sometimes getting out the front door is the hardest thing to do. That’s what I call my mental miles—the steady rhythm of my feet on the pavement (or trails) becomes a heartbeat I can trust when my mind is all over the place.

Running didn’t start as a mental health tool for me. At first, it was fitness, a challenge, a new hobby. But life has a way of handing you moments you’re not sure how to carry. For me, running became the space where I processed grief, quietened anxiety, and found clarity. It’s where I’ve cried, laughed out loud to myself, and had more “aha!” moments than I can count. Each mile became less about pace and more about peace.

There’s something deeply meditative about running—the way your breath syncs with your steps, the focus on a single path forward. It grounds you. It doesn’t matter how far I go; what matters is how present I feel when I’m moving. That presence, that awareness of breath and body, becomes a quiet form of mindfulness. In a world that constantly demands our attention, running gives mine back to me.

Sometimes I run solo, craving that solitude. Other times, I join friends or local run clubs to feel connected. Both feed me in different ways. The run itself becomes a mirror—showing me where I’m tense, where I need release, what I’ve been avoiding, and what I’ve been carrying too long.

The longer I run, the more I realise it’s never just about miles—it’s about mind-set. Running has taught me how to stay present in discomfort, how to keep showing up even when I don’t feel strong, and how to celebrate movement over perfection.

As you read this, maybe you’re dealing with something heavy too. I hope you know that you don’t have to outrun your thoughts—you can move with them. Walk, jog, run, or sit still—but do it with kindness toward yourself. Your mental miles are yours to define.

“Running is not just exercise; it is a lifestyle. It teaches you that life is not about speed but about endurance, persistence, and peace.”

— Unknown

Emotional or mental health side of running.

Running has had a profound emotional and mental impact on my life over the years. I would say especially dealing with grief over the last 4 years. When you are grieving, emotions like sadness, anger, guilt or confusion feels overwhelming. Running and exercise in general has offered me a physical outlet for those intense emotions.

I have always been someone who deals with things on their own and just learned to process things in my own time whilst getting on with life. I have found during my runs, breathing and the rhythmic movements has helped to process those feelings. Many times on my solo runs I listen to music and sing out loud.

Please note:

- Crying whilst running is not uncommon. I have done this many, many times!

- You might suddenly remember your loss mid-run. For me, I remember exactly where I was (mid-run) the last time I spoke to my mum and every time I run here it brings a wave of emotions.

- Anger or frustration often fuel your faster or longer runs

- It provides a safe space to feel without needing to explain yourself to anybody.

- During grief, when the mind feels chaotic, running helps to quieten the noise

- Pain can feel lighter even if its only temporary

- You might find some clarity, small moments of peace (we all long for!) or even some happy moments/memories

REMEMBER, you are not running away from grief, you are moving through it. Having compassion for yourself is so important. Grief isn’t linear and neither will your running journey. Stay in the moment (whether that be your running or your feelings). Allow it all to happen and move through it.

 What ‘Mental Miles’ mean to me

Mental Miles during running is actually the part of running where it is not my body doing the hardest work – it’s my mind. Often it means to me:

- Pushing through emotional pain, not just tiredness

- Battling doubts – self talk comes into play almost immediately and remember my ‘why’

- Finding moments of strength when my heart feels broken but my legs keep carrying me

This is my own, but please feel free to use:

Mental Miles are the distance my heart travels when my legs grow tired. They are the weight of grief I carry, step after step, and mile after mile. Mental Miles are not measured by pace or distance but by the courage it takes to keep moving through pain, doubt and memory.

Running and exercising has taught me patience. Solitude and connection can ground you. Find your tribe and it does not have to be a large one! Healing does not have to happen alone.

Support: Running with others remind you that you are not alone.

Shared energy: Shared positive energy goes a long way. Find yourself people that lift your spirits and a space where you can be your true self. No fake energies or fake smiles. We do not have time for any of that!

Accountability: Other people can help keep you accountable but remember that we cannot always wait for others to do that so you must learn to be accountable to yourself. Make yourself a promise and do your best to stick to it. Maybe get yourself an accountability friend so that you can check in on each other. I have one! Why? Because sometimes we are more afraid of letting other people down than letting ourselves down!

Celebration of small wins: Learn to celebrate every single win no matter how small. Pat yourself on the back (OK a little hard lol) but show gratitude to yourself because you did something you promised you would do.

Freedom to feel: In solitude, you can cry, scream, slow down or stop without worrying about how it looks.

Sacred space: Running alone can become a personal ritual. I know it has for me. As much as I love sharing that space with others, I also love doing it alone.

My encouragement to you

How to find your own version of mental miles – Whether it’s a quiet walk, a breath in the morning light, or a run into the sunset – make space to meet yourself there.

If running is not your thing, that’s cool – just find your own version of mental miles. Maybe it’s a walk, a bike ride, a dance break in the kitchen (or in the gym – I often get my groove own during a rest break between sets lol!) – Whatever helps to clear your head and come back to yourself.

Mental health and mindful resource

- Headspace: Great guided meditations and a section specifically for mindful movement and running.

- The Mindful Runner Podcast: Real talk on mental resilience, mindfulness, and how running connects body and mind.   

- Samaritans - 24/7 listening service. Call 116 123 (free) or visit the website Samaritans

- NHS 111 Mental health- urgent mental health support through NHS 111. Dial 111 and ask for the mental health crisis team.

- Mind - information and support for all mental health issues. Phone 0300 123 3333 (Weekdays 9am to 6pm)

Thank you for reading 📚 

If you take one thing away from this, I hope it's this:

- You are not running away from grief/challenges, you are running with it

- Every mile, every tear, every breath is part of your journey.

- Whether you find comfort in your own space or strenght in the community or your tribe - you are moving forward and that is enough 🙏🏿❤️

After The Speed Project: Chasing the Ultra: Mind-set, mileage and structure

Changeover with Harriet

As someone who thrives on running and exercising, I've always been drawn to challenges that push my limit. I mean, I'm someone who usually says, 'What's the worst that can happen?'

My journey began with round 2 of The Speed Project (TSP) LA to LV, a 340-mile relay race from Los Angeles to Las Vegas, emphasising speed and team play. Since returning home at the start of April, my focus shifted towards ultra-distance running, embracing the mental and physical endurance required for these long-haul events.

Finish line vibes ✨️ 

How My Training Shifted: From The Speed Project to Ultra-marathon training

1. Purpose + Mind-set

TSP: My focus was on speed and team performance. It was about fast, strong segments—short bursts of high effort, recovery, repeat.

Ultra: It’s a mental game. My goal shifted from being fast to being consistent. It was less about pace, more about sustainability and strategy over long hours. Although I have completed a few ultras over the years each event feels very different.

2. Mileage + Volume

TSP: Weekly mileage was moderate but intense—think 25-35 miles a week with a lot of tempo work, intervals, and hill sprints. I minimised my runs to 3-4 runs a week. Listening to my body and adding in stretching and strength workouts most importantly.

Ultra: Mileage ramped way up—closer to at least 30 miles per week. Long runs became the centrepiece, sometimes back-to-back long run weekends to mimic race fatigue. Lots of hill work and I increased my gym strength sessions from 3-5 days per week.

Out on a run with Haidee ✨️

3. Workout Structure

TSP: Lots of speed intervals (400s, 800s), threshold runs, strides. Strength and cross-training played a big role too. TSP gave us a training plan as a guide but of course you have to make it work for you and the team did. Loved some of the sessions in there. Some I didn’t bother attempting. Each session included warm up, recoveries and cool down.

Ultra: Slower, longer runs. Focused on time on feet. I did fewer structured intervals, but occasionally threw in tempo miles during long runs to train my legs to push when tired. How difficult is it to run slow!!! Had to check myself and adjust a few times. I started to wonder why I was really struggling to run slow. Is it because I have become a stronger runner or is it because I am just rubbish at keeping to pace?

Lovely Haidee looooved Aboniki... I loved it for her too 😂. Aboniki needs a blog of its own! One of the best all round ointment for aches, pain relief, colds, etc. Does everrrrrryting!!!!

4. Fuelling + Recovery

TSP: I didn’t need to think too hard about mid-run fuelling—runs were short enough. Recovery was mostly sleep, stretching, and hydration. My go to fuel was and is Precision Hydration gels, chews and electrolytes.

Ultra: Nutrition became training too. I had to teach my gut to handle food mid-run again. Also leaned hard into recovery—mobility, MORE sleep, stretching, foam rolling.

Precision Hydration and Fuel 

5. Terrain + Conditions

TSP: Mostly road running, flat, some elevation and challenging terrain.

Ultra: Tried to hit the trails, increase elevation, and add some technical terrain. Training in heat (holiday in Jamaica), rain, and sometimes dark mornings—trying to simulate race day unpredictability.

Absolutely love this tshirt Here for the womens race

Couldn't get enough of these in the desert! 

6. Gear

TSP: Light shoes (Saucony Endorphin Pro), minimal gear. Carried my hydration vest as even though some legs (relay) were 3 miles, it was ideal for me to carry my water, gel and chews and mobile phone. I like to sip little water little and often to stay hydrated.

Ultra: Gear game changed completely—vests, hydration, headlamps, and layers, anti-chafe... all of it matters now. Used my Saucony Guide 17 for easy and Merrell Agility Peak 5 for off-road.

Friday track session before race weekend with RHRC ladies

🏃‍♀️ The Speed Project: A Test of Speed and Teamwork

Training for TSP was intense and exhilarating. The plan centred on high-intensity interval training (HIIT), tempo runs, and sprint workouts. I focused on building speed and power, with an emphasis on quick recovery and maintaining peak performance for short bursts.

Team-mates for life- Haidee 🌶

The camaraderie within the team was a significant motivator. I absolutely loved my ladies – Red Hot Run Club! We supported each other through our track sessions and celebrated our achievements together. The experience showed me the outcome of having the right people on your team who share the same spirit and vision with the thrill of pushing ourselves to the limit.

Love night running 🌶🌶

🌄 Transitioning to Ultra Training: Embracing Endurance

Shifting to ultra-training required a complete overhaul of my approach. The focus moved from speed to endurance, with longer, slower runs becoming the cornerstone of my routine. I gradually increased my weekly mileage, incorporating back-to-back long runs to simulate race conditions.

🧠 Mind-set Shifts: From Quick Fixes to Long-Term Resilience

The mental shift was perhaps the most profound. TSP required bursts of speed and quick recoveries, demanding sharp focus and rapid decision-making. Ultra-running, on the other hand, is a test of patience and mental fortitude. I learned to embrace the slow grind, finding joy in the process rather than just the outcome. Find you a training partner who will not only run with you at ridiculous O'clock in the mornings but with big big energy and tunes 🎶🎶. Thank you Sheldon! 🙏🏿😄

Training for ultra-distances taught me to listen to my body more attentively, recognising signs of fatigue and adjusting my training accordingly. It also instilled a sense of resilience, knowing that enduring the lows is part of the journey towards achieving the highs. What doesn’t kill you... Still might cramp you up, blister your feet, steal your sanity, but yes it definitely makes you stronger! 🌶🌶🌶

Non stop laughter throughout our track sessions - Cynthia,  Gloria and me 😃😃

Teamwork Makes or Breaks It

One of the most defining elements of The Speed Project is the team dynamic. I spoke about this in my last blog for TSP LA to LV 2024. It’s not just about how fast you can run—it's about how well you move as a unit. For me, the training leading up to TSP was all about individual performance, but once we hit the desert, I knew that communication, trust, and flexibility were just as important as pace.

Team Red Hot Run Club  ✨️✨️✨️🌶🌶🌶

When things clicked, it felt electric. Smooth handoffs, hype at every exchange point, and the kind of encouragement that keeps your legs moving when your brain’s checked out. Everyone played a role—every runner and every single crew member. It felt like magic.

Cheryl, Gloria, Haidee, Jeanette, Joanna, Harriet

🏅 Final Thoughts: The Evolution of a Runner

Moving from The Speed Project to ultra-running has been a transformative experience. It has broadened my understanding of what it means to be a runner, highlighting the importance of adaptability, resilience, and a willingness to embrace new challenges.

Whether you're considering a shift in your running goals or embarking on a new training journey, remember that growth often comes from stepping outside your comfort zone. Embrace the change, trust the process, and enjoy the run.

This transition taught me how different types of running ask different things of you—not just physically, but mentally and emotionally. TSP made me tough and sharp. Ultra-training made me patient and resilient.

Bonus:

Here’s what I learned matters most when picking teammates:

Biggest hug to sister/friend/team captain Gloria

1. Vibes over Velocity

Of course you want strong runners—but a fast runner with a bad attitude or no team spirit can damage overall morale. Look for people who bring good energy, can roll with the punches, and will show up for the team, not just themselves.

Big big love to Cheryl ❤️🌟. We are here repping HFTWR 🙌🏿 

2. Communication is everything

You need people who will speak up when something’s wrong, listen when others need support, and won’t take things personally in the heat of the moment. Clear, respectful, real communication keeps the team grounded when everything else is chaos.

3. Adaptability wins

TSP doesn’t care about your plan. Things will change—weather, injuries, gear fails, GPS fails. Choose runners who can go with the flow, swap legs at the last minute, or drive for 4 hours when they thought they were off.

4. Support crew energy

Everyone on your team should be down to drive, crew, cheer, refuel, or help someone get their shoes on in the middle of the night. It’s not just “run your leg and chill”—this event is non-stop give and take.

Big energy as we all meet in LA 🌶🌶🌶. BIG ❤️ to my team. None of this would have been possible without you! From midnight miles to avocado on bagels, pep talks, you showed up for every part of the journey. To the best crew - thank you! You were the engineer behind every mile and the calm in the storm. The miles were brutal, the nights were long but you ALL brought the vibes, the grit and the kind of loyalty that turns a relay race into a lifelong memory. 

5. Shared Mentality

Whether your team is trying to win or just finish, make sure everyone’s on the same page. Misaligned expectations can cause tension fast. We made sure to talk openly beforehand about what success looked like to us—and that made a huge difference when things got tough.

💡 Pro tip: If you can, do some long group training days or weekend run-cations beforehand. You’ll quickly find out who gels and who doesn’t. TSP is basically a relationship test wrapped in a relay.

     Red Hot in every sense! 🌶🌶🌶

Thanks for Reading

If you made it this far—thank you. Sharing this journey from The Speed Project to ultra-training has been a reflection of how much can change when you dare to chase something bigger (and longer!). I appreciate you following along, and whether you’re training for your next 5K or your first ultra, I hope you found something in here that resonates.

Mid-run with Haidee... beach vibes 😄🤣

Got questions, thoughts, or your own story to share? Drop a comment or connect with me—I'd love to hear from you.

Until next time, keep moving forward ✌