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 🙏🏿❤️