Could hitting the pavement be as effective as unrolling your yoga mat for tapping into clarity, calmness and stress relief?

Yoga has long been celebrated as the ultimate practice for cultivating mindfulness and emotional balance.

Yet, for those who find their Zen in motion, running is proving to be just as powerful for fostering a range of wellbeing benefits.

Though traditionally seen as a high-impact cardio workout, running offers mental clarity, emotional release and self-awareness – benefits that rival even the most serene yoga session.

A moving meditation

At first glance, running and yoga seem worlds apart.

Yoga encourages slow, deliberate movements and stillness, while running is dynamic and fast paced.

But look closer and you will find striking similarities: Both practices rely on rhythmic breathing, presence and the ability to tune into your body.

According to psychologist Josh Ranger, the repetitive nature of running can create a mindful, meditative state.

“Mindfulness in running is about being aware of the present,” Ranger, who specialises in sport wellbeing, says.

And when runners enter ‘the zone’, they often experience a sense of flow that mirrors the mental calmness yoga provides – a sense of being in the moment.

This flow state, often called the ‘runner’s high’, is marked by a release of endorphins that elevate mood and reduce stress, Ranger notes.

Unlike traditional meditation, where stillness is key, running allows people to engage with their thoughts and emotions through movement.

There’s a kind of catharsis in the rhythm of footfalls as your body takes over and your mind has the space to process and let go.

“Running allows us to split our attention between processing emotions and focusing on our environment,” Ranger explains.

“This helps us avoid spiralling and approach emotions from a more logical perspective.”

Runners often describe a sense of ‘mental clearing’ during or after a run.

This clarity, paired with the stress relief from endorphins and the change in environment, mirrors the emotional reset many people find through yoga.

“Changing our environment helps us look at things from a different perspective,” Ranger notes.

The running mind

Running’s physical benefits are undeniable. It strengthens muscles, improves cardiovascular health and promotes overall wellness, which directly supports mental health.

But the mental benefits go deeper than endorphin boosts.

“The rhythmic motion of running enhances body awareness, similar to yoga’s focus on intentional movement,” Ranger says.

He adds that running allows individuals to tune in to their body’s signals – like the pace of their breath or the tension in their muscles – fostering a heightened sense of presence.

This connection extends to emotional wellbeing.

Running encourages a grounded state, reducing anxiety and improving emotional resilience.

Unlike yoga, which often has structured sequences that can be challenging to keep up with, running offers the freedom to easily adapt your pace and distance based on your body’s needs, making it accessible for people at all fitness levels.

Moving with intention

High-performance sport mindfulness coach Emma Murray says for running to transcend its physical benefits and become a vehicle for mindfulness, it must be approached intentionally.

“It’s important to understand that the act of running itself is not mindfulness,” Murray says.

“Mindfulness is the practice of holding your attention in the present moment, free of judgment – running can be used as a vehicle for mindfulness, but you have to be deliberate about it.”

How to make your next run more mindful

Murray shares her top strategies for transforming your run into a mindful practice, helping you deepen its mental and emotional benefits:

#1. Focus on your breath

Use your breath as a natural anchor – focus on its rhythm and sound as you begin your run to centre your attention and ground yourself in the present moment.

#2. Tune in to your body

When the run gets challenging, such as during a race, shift your focus to physical sensations such as your foot strikes or posture – these cues can help maintain mindfulness when breathing alone is not enough.

#3. Bookend your run with mindfulness

Begin and end your run with a dedicated period of mindfulness, focusing on your breath, body or environment.

And sprinkle mindful moments at intervals or landmarks throughout the run to enhance your mind-body connection without overwhelming yourself.

This article originally appeared in print, and on The House of Wellness.