A runner’s secret weapon: the mind-body connection By: Theresa DeLorenzo, RD (Nutrition for Optimal Performance), Megan James, PT DPT USATF-L2 (Immersion PT), Holly Serrao, Ph.D. (Capital Area Psychological Services)

When you run your fastest mile, cover your longest distance, or set a deadlift PR, you may feel happy, excited, accomplished, or proud. When you cramp up in a big race, or miss a few weeks of training due to an injury, you may feel frustrated, angry, or sad. These are physical circumstances that result in an emotional response. When you have a stress-filled week of deadlines and commitments, you may notice that your back and legs feel “tight”. When you feel angry about not getting credit for something you did, you might feel it’s easier to hit your workout paces.  These are emotional circumstances that result in a physical response. 

We cannot ignore the mind-body connection … and as runners, if we can effectively train it, just as we train our lungs and legs, we can harness an incredibly powerful performance enhancing tool that is likely to get us through not just our next big race or training block, but many years or decades stacked together. 

As we kick off 2025 – which, for many of us, marks the beginning of a new training cycle – it is a great time to consider your own mind-body connection and overall wellness. No one will deny that in order to get better at something you have to practice that thing: case in point, running. Professional runners do not achieve at that level simply because they want to; it has taken years of practice, hard work, doing all of the “little things”, and overcoming setbacks. So, if you want to get better at running, your first step is to run. But if you’re looking to become a more well-rounded runner, here are a few things to consider in the new year:

  • Mindfulness-based activities, such as yoga, tai chi, or deep breathing, can improve our attention to our minds and bodies simultaneously. This can help us to identify when something feels “off” in our body, or if we are struggling to focus on making a decision. Mindfulness-based activities can also help us to regulate our nervous system, which leads to improved sleep (better recovery from your physical training!), better executive functioning (more efficient at work = more time to run!), and a more stable mood. 
  • Mindful eating is a strategy to help you tune in to your body’s hunger & fullness signals, and ensure you’re taking in what your body is craving. As with running, eating is a physical activity that evokes an emotional response, and our experience can be deepened if we pay attention to what we’re doing. When our body is craving something, that is usually a sign it’s lacking a specific nutrient, and we should acknowledge & satisfy that craving. 
  • Keep it fun! Running (or any exercise) does not have to be hard, and it definitely should not be miserable. Are there moments when it is less enjoyable? Of course. But generally speaking, it should be enjoyable and fun. Whether that means you are socially walking with friends, working toward a personal best 5K, striving to lower your blood pressure, or setting out to run your first ultra – the process should be fun. 
  • Make time to do non-running things that support your running, even if that means logging fewer miles each week: meditation & journaling, strength training, yoga, visualization, and optimizing nutrition & nutrient timing. By doing this, you are more likely to enjoy the process, minimize injury time-off, and see performance improvements!

The biopsychosocial model is an interdisciplinary approach to health, wellness, and performance. It considers a person’s biology (anatomy, physiology, nutrition status) + psychology (mindset, mental health, emotions) + social environment (culture, relationships, financial status); this model guides an individual and their practitioners in developing goals, recognizing obstacles, and identifying available resources. When injuries arise, there is undoubtedly an emotional response; we cannot entirely separate a physical injury from the mental aspect. But even in the absence of injury – if we are striving for optimal well-being and peak performance – we cannot isolate the physical and mental components. This is why we created a collaborative wellness model, called Tri-Peak Performance Program (TP3). Just as our mind responds to a physical circumstance, our bodies can respond to a mental circumstance – for better or worse. With TP3, you have the opportunity to explore and address multiple components of wellness and performance simultaneously. We understand and value the importance of the mind-body connection, and we have the resources, ability & desire to work together in this way. 

Here are a few examples of the mind-body connection and biopsychosocial model in practice:

  • A collegiate runner with a stress fracture navigates the body image challenges he’s faced in the last several years that led to disordered eating patterns, while rehabilitating his injury;
  • A woman with high cholesterol and depression is encouraged to join a walk/run club to avoid taking another medication; 
  • A high school athlete explores how to fit a high quality nutrition plan into her busy schedule of school, sports, music and work; 
  • A recently divorced parent strategizes with his coach to find a sustainable balance of work, co-parenting, and training.  

So the next time you lace up for a run, we encourage you to pause, take a deep breath, and enjoy all parts of the process! Here’s to a happy and healthy 2025! 
 

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