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Writer's pictureDavid Mackenzie-Kong

A Mindful Beginner Runners Guide to in Victoria, BC

Updated: Nov 21

Unleashing the Power of Mindful Running- Tips for Beginner Runners


Starting a running journey is exciting, with the stunning landscapes of Victoria, BC beckoning you to explore. But amidst the enthusiasm, it's easy to fall into the trap of letting your runs define you. I get it, even after over 20 years of running, I'm still corralling my mind to be more present. It's so easy to lose yourself in the run, whether your mind wanders into distraction or you crave the escape of your favourite tunes.


We put pressure on ourselves to hit certain paces, distances, or frequencies, and when we inevitably fall short, or get sidelined by injury, we feel like we've failed. I see it daily – people who allow running to become their identity, shrinking back when they can't perform at their peak. But what if we approached running with a different mindset?


What if, instead of focusing on external achievements, we turned inward, cultivating mindfulness to enhance both our performance and our enjoyment? In fact, running is a tool to help enhance who we are, and it's important not to get caught up in the run so it becomes our identity. This guide dives into the world of mindful running, providing beginners with mental strategies to find freedom and joy on the trails, starting with the mindful step.



Two runners in Victoria - A Mindful Beginner Runners Guide to in Victoria, BC


The Benefits of Mindfulness in Running for Beginners


Mindful running offers more than just a buzzword; it provides significant rewards for those just starting. It encourages awareness of the present moment, allowing you to cherish the experience rather than obsess over times or distances.


One of the biggest benefits is stress relief. Anxiety about performance is common, especially among newcomers. Mindfulness teaches you to acknowledge negative thoughts without judgment. Instead of focusing solely on how far you still have to go, you learn to enjoy every step, breathe in the fresh ocean air, and admire the vibrant blossoms in Beacon Hill Park.


Do any of you incorporate mindfulness techniques into your running? Which ones have worked well for you?






Ask your question

  • Does running help with your anxiety?

  • Yes, running helps lower feelings of anxiety.

  • No, running does not support my mental health.

  • Sometimes not often and very rarely


Tips for Managing Pre-Run Jitters


Feeling nervous before a run is something every beginner knows. Learning to manage this energy can significantly impact your running experience.


  • Breath Awareness: Spend a few minutes focusing on your breath before you head out. Inhale deeply through your nose, hold it for a few seconds, and then exhale slowly. This simple practice can help calm your nerves and stabilize your thoughts.


  • Setting Intentions: Think about what you want to achieve during your run. Whether it’s to appreciate the views or cover a certain distance, having a clear goal can shift your focus away from anxiety and towards a positive mindset.


Positive affirmations can also be transformative. Statements like “I am strong” or “I am enjoying this journey” can reshape your thinking. Repeating these before you run helps build your mental resilience. Alongside that, give yourself ample time to prepare. Rushing increases anxiety, so consider a few gentle stretches or a brief walk beforehand.


Post-Run Recovery Strategies


To me, we run out of self-compassion. We do this for many reasons, and that includes understanding and building a better relationship with ourselves. The last five years I lived through stress. From the pandemic, economic uncertainty, working at a liquor store during the lockdown being spat on and verbally abused by people... I could not have survived through that without building a compassionate relationship with myself.


Life was tough, and to top it off, I lost my mother-in-law after not being with family. The run saved my mind, and my monkey brain became my best friend. Every situation is very different... mine was tough but I used running and mindfulness to keep me afloat. here are a few things that helped me. Journaling can come in many forms. It's definitely up to you if you want to keep it to yourself or share it. Find what makes you comfortable, but it also helps you navigate your journey.


Sometimes, just acknowledging the challenges we face and the strength we find within ourselves is enough. Other times, we might explore how the run affected our mood, what we noticed about our surroundings, or what insights arose during the run. This process of reflection helps us deepen our understanding of ourselves and cultivate a more compassionate inner dialogue.


The end of your run is just the beginning of another important phase. Mindful recovery helps you reflect on your performance and internalize lessons learned.


  • Cool Down with Mindfulness: After crossing the finish line, instead of stopping abruptly, gradually slow your pace. Focus on your breath and the sensations in your muscles. This mindful transition assists your physical recovery.


  • Journaling: After your run, jot down your thoughts. Did you appreciate the scenery? Was there a moment that inspired you? This practice not only helps you reflect but strengthens your connection to your running journey.


Gentle stretching is important, too. When you stretch post-run, pay attention to what your muscles are telling you. This awareness fosters a deeper connection with your body. Additionally, prioritize hydration and nutrition. In Victoria, fresh local foods, like berries or fish, can be excellent post-run fuel.




Guided Visualization Exercises to Enhance Focus and Performance


Visualization can be an incredible tool for runners at any level, especially for those just starting out. Here’s how to effectively use guided visualization exercises:


  • Creating Your Safe Space: Begin by closing your eyes and envisioning a tranquil spot. Maybe it’s a well-loved trail in Victoria, with moonlight piercing through the trees or the calming sounds of waves nearby. Picture the sights, sounds, and feelings of being there.


  • Running with Purpose: Next, visualize yourself running through this peaceful space. Focus on each step, your breath's rhythm, and the strength in your legs. See yourself overcoming obstacles, whether it's a steep hill or unfavorable weather, with poise and determination.


  • Positive Outcome Visualization: As your visualization concludes, picture achieving your running goal, whether it’s a specific distance or an overwhelming sense of accomplishment. Relish the joy and relief that this success brings, embedding this positive experience into your memory.


Make a habit of practicing these exercises before your runs. This will enhance your concentration and solidify a positive mindset, both essential for building psychological resilience.


Final Thoughts


Before you tie those running shoes and step onto the stunning pathways of Victoria, remember that running is as much a mental workout as it is a physical one. By embracing mindfulness, managing pre-run jitters, adopting recovery strategies, and practicing guided visualization, you can cultivate a greater love for running.


With each mindful run, you enhance not only your physical abilities but also your mental strength—qualities that will benefit you on and off the trails. So, whether you're winding along the Inner Harbour or exploring the serene paths of Beacon Hill Park, allow the beauty around you to inspire a fulfilling running journey.


When others see the positive potential in the simple movement of running, it can be infectious. They may not run or physically can't run, but they will find a positive source to create a life-changing and physical ritual that will carry them through the tough times.


Making your running your safe place and catering to the training to more of a healthy one can and will keep your fire for the sport a positive one. Going for a run on your own is great, but also incorporating your run with others is also important to nurturing a compassionate movement. Everything in moderation will help keep the practice of running more mindful.


Happy running! Each step can be an adventure filled with mindfulness, joy, and self-discovery!


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