Running is often discussed as a way to reduce stress, improve mood, and support mental health. Many people also turn to mindfulness to feel calmer, more present, and less overwhelmed. As a therapist and researcher, I wanted to better understand how these two areas connect for adult runners.
In my study, I examined the relationships between trait mindfulness, running consistency, mental health outcomes, intrinsic motivation, perceived competence, and life satisfaction. I wanted to see whether mindfulness was more closely related to how often people ran or to how they felt psychologically.
The main finding was that mindfulness and motivation appear to support runners in different ways.
Mindfulness and Emotional Well-Being
In my study, runners with higher trait mindfulness tended to report lower levels of depression, anxiety, and stress. They also tended to report greater life satisfaction.
Trait mindfulness refers to a person's usual ability to pay attention to the present moment with openness and without harsh judgment. It does not mean that a person never feels stressed, disappointed, or anxious. It means they may be more able to notice those experiences without immediately becoming consumed by them.
For runners, this can be especially helpful. Training does not always go as planned. A person may miss a workout, have a difficult run, get injured, feel pressure before a race, or become frustrated by a slower pace. Mindfulness may help someone pause and respond to those experiences with more patience and less self-criticism.
My findings suggest that mindfulness may be valuable because it supports the emotional side of running. It may help runners cope with pressure, setbacks, stress, and the normal ups and downs that come with training.
Mindfulness Did Not Predict Running Consistency
One important finding was that mindfulness was not significantly related to how consistently people ran. It also was not a significant predictor of weekly mileage or the number of races completed.
This does not mean mindfulness is not helpful. It simply means that being more mindful does not automatically lead someone to run more often.
There are many practical reasons why people may not be able to follow a regular running schedule. Work demands, family responsibilities, injuries, illness, fatigue, access to safe places to run, and limited time can all affect how often someone trains.
A runner may be very mindful and still struggle to run consistently because life is busy. Someone may have a strong ability to manage stress but still need to miss runs while recovering from an injury or caring for family. Mindfulness can help a person cope with these challenges, but it cannot always remove the barriers themselves.
Motivation Was Linked to Consistency
Intrinsic motivation was one of the strongest predictors of running consistency in my study. Intrinsic motivation means doing something because it is enjoyable, interesting, meaningful, or personally important.
This is different from running mainly because of pressure, guilt, appearance concerns, or the expectations of others.
When someone runs because they genuinely enjoy it or see personal meaning in it, they may be more likely to return after a difficult week. They may be more flexible when a training plan does not go perfectly. They may also be more likely to view running as part of a meaningful lifestyle rather than another task they "have" to complete.
Research on exercise motivation has consistently found that more self-directed forms of motivation — especially intrinsic motivation — are associated with greater exercise participation and long-term adherence. Feelings of autonomy and competence also tend to support ongoing engagement.
The Main Takeaway
My study suggests that mindfulness and motivation are related, but they are not the same thing and may not do the same job.
Mindfulness may be more helpful for the emotional experience of running: managing stress, responding to disappointment, staying present, and being less self-critical. Intrinsic motivation may be more closely connected to the behavioral side of running: continuing to show up, staying involved, and maintaining a regular routine.
Both matter. A runner can be highly motivated but struggle emotionally with pressure or setbacks. Another runner can be mindful and emotionally aware but still need more enjoyment, confidence, or personal meaning to stay consistent. For many runners, the goal does not have to be "run more at all costs." A healthier goal may be to build a relationship with running that feels meaningful, flexible, and supportive of overall well-being.
This is the first article in a short series exploring what this research means for runners. If you're navigating your own relationship with running, motivation, or stress, I'd love to help — reach out or book a session directly through Alma or Headway.
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This article is for educational purposes and is not a substitute for individualized mental-health care. If anxiety, depression, stress, or exercise concerns are affecting your daily life, consider speaking with a licensed mental-health professional.