Shattered Runner Meditations

Special Announcement!

27 Jul 2025

Contributed by Lukas

Thank you all for your support! Stay tuned for something new to come soon.

Focus on the process

20 Jul 2025

Contributed by Lukas

Setting an outcome goal for every run is crucial especially when you're training for a big race. What you might not always think about is setting ...

Run With Gratitude

13 Jul 2025

Contributed by Lukas

Trying to maintain a gratitude practice can end up feeling surface level and ultimately falling flat, I get it! Gratitude does provide so many incredi...

Rest Day Relaxation

06 Jul 2025

Contributed by Lukas

Most runners have a love/hate relationship with rest days. Rest days are a gift to our body and mind, but it can be hard to take a day off. When we do...

Feel Good Run

29 Jun 2025

Contributed by Lukas

Sometimes there can be TOO much of an emphasis on data, goals, and seeing results and we forget that it's possible to just run. We don't often...

What do you need today?

15 Jun 2025

Contributed by Lukas

You have a million things on your to-do list, so how do you get them all done? You go for a run of course! Runners like to joke that we use running to...

Practice breathing

08 Jun 2025

Contributed by Lukas

Yes you can learn how to breathe correctly and practice breathing to help you shatter your runs! Deliberate breathing allows as much oxygen as possibl...

Practice your mindfulness

01 Jun 2025

Contributed by Lukas

On a tough run, we tend to try and push through the pain or ignore it completely, but that can actually make the pain feel larger than it really is. I...

Get motivated for your next run

25 May 2025

Contributed by Lukas

You won't always be motivated and excited to run especially if you have a challenging workout or the weather isn't ideal. Good thing you have ...

Your Running Mantra

18 May 2025

Contributed by Lukas

What you say to yourself (or about yourself) matters in everything you do. Especially on a run! Productive self-talk can boost your confidence, increa...

Prepare for your happiest run

11 May 2025

Contributed by Lukas

Using data like your pace, distance, or power can tell you a lot about a run and your performance and while this data is important, it's also impo...

Prioritize your run

13 Apr 2025

Contributed by Lukas

It's so easy to talk yourself out of going for your run especially when life gets busy. The more you let yourself off the hook, the easier it beco...

Grateful Running

06 Apr 2025

Contributed by Lukas

As runners, we expect a lot from our mind and body but we don't always take the time to acknowledge all that we are capable of. Expressing gratitu...

A Run Can Solve Everything!

30 Mar 2025

Contributed by Lukas

When you're sore, tired, or not in a good mood sometimes the last thing you want to do is go for your run. That's the best time to run though ...

Relieve Running Tension

23 Mar 2025

Contributed by Lukas

The soreness you feel from training can be so satisfying because it's a sign of your hard work AND it can be so tiring to deal with that tension e...

Post-Run Mood Boost

16 Mar 2025

Contributed by Lukas

After your run, you may take some time to cool down and reflect on your performance. This is a key part of training and reaching your goals, but often...

Race Confident

09 Mar 2025

Contributed by Lukas

Training for a race doesn't mean just physically training your body to handle the distance and effort. It also means training your mind to keep yo...

Another Training Run

02 Mar 2025

Contributed by Lukas

If you're running a spring marathon, you're probably in the height of your training right now. Marathon training is challenging physically and mentall...

Acknowledge the wins

23 Feb 2025

Contributed by Lukas

When we're pushing toward a big goal - running your first 5K, going for a major PR, qualifying for a Major Marathon - it's easy to become ultr...

Leave a tough run behind

09 Feb 2025

Contributed by Lukas

A tough run can easily shake your confidence and make you question your fitness. Having a fantastic run one day only to struggle through the next can ...

Prime the mind and body to run

02 Feb 2025

Contributed by Lukas

Are you setting yourself up physically and mentally to have a great run? That means dynamic warm-ups, hydration and nutrition, AND setting your goal. ...

Release Tension and Refocus

26 Jan 2025

Contributed by Lukas

When we're running hard or we get tired on a run, we tend to let our form slip which means we might also be expending unnecessary energy or riskin...

Just Breathe and Run

19 Jan 2025

Contributed by Lukas

Your breath is one of the most useful and powerful tools you have as an athlete and a runner. Training yourself to take full, deep breaths can help yo...

Shatter your 2025 run goals

12 Jan 2025

Contributed by Lukas

After a few weeks to rest and recharge over the holidays Shattered Runner Meditations are back! With this 5 minute meditation, get ready to shatter y...

Strengthen your Mind-Body Connection

08 Dec 2024

Contributed by Lukas

How often do you let the pace or time of your run tell you how you should feel? When we train for races there is a huge emphasis on distance, time, an...

Express Your Gratitude

01 Dec 2024

Contributed by Lukas

Congrats on shattering your run! Before you do anything else, it's important to take a moment and let your efforts sink in. Taking just a few moments ...

Have fun on your run

24 Nov 2024

Contributed by Lukas

I just ran the very first Every Women's Marathon and the energy I felt during the entire race was energizing and inspiring. I had the best time! This ...

Run Through What Goes Wrong

10 Nov 2024

Contributed by Lukas

If I asked you to think back to a run or race where something didn't go as planned, you'd probably have a few come to mind immediately. No run or race...

Run Reflection

03 Nov 2024

Contributed by Lukas

Cooling down isn't just about taking care of your body, it's also important to mentally cool down and reflect on your run. You can learn a lot from ev...

Mindful Run Practice

27 Oct 2024

Contributed by Lukas

I just ran the Chicago marathon and the energy was unbelievable! I also didn't listen to any music during the 26 miles because the crowds were incredi...

Build Race Confidence

06 Oct 2024

Contributed by Lukas

When you're training for your run, you're not just training your physical. You're also training your mind and building your confidence so when race da...

Shatter Your Race

28 Sep 2024

Contributed by Lukas

Happy fall racing season! I'll be running Chicago in TWO WEEKS so I'm just starting my taper and getting ready to shatter my goals. Having a physical ...

Deliberate Breathing for Runners

22 Sep 2024

Contributed by Lukas

We all know that breathing is a huge part of running, but did you know there are ways you can breathe that will help you feel better on your runs? Bei...

Running Mental Warm-Up

15 Sep 2024

Contributed by Lukas

Warming up mentally and setting your intention for your run is just as important as warming up physically and getting your muscles ready. Take a few m...

Get Excited for Your Next Run

08 Sep 2024

Contributed by Lukas

With everything going on in training and in life, it's really easy to get caught up in your running data and forget how fortunate you are that you...

Stop Procrastinating Your Long Run!

01 Sep 2024

Contributed by Lukas

Have you ever procrastinated your long run - dragging your feet to get started because it feels intimidating, you're not excited, or you don't...

Settle into your Training

25 Aug 2024

Contributed by Lukas

If you're training for a fall race like me, you're probably feeling the physical and mental toll of your training right now. It can be taxing ...

Run with the Flow

18 Aug 2024

Contributed by Lukas

Ever spend time meticulously planning out your run only to have something happen that completely derails you? A change in plans or unexpected circumst...

Deliberate Breathing for Running

04 Aug 2024

Contributed by Lukas

We all know how to breathe but did you know we can use our breath to be better runners? How we breathe on our runs can make a major difference in our ...

Long Run Mental Prep

28 Jul 2024

Contributed by Lukas

Long runs take significant mental and physical effort, which can be intimidating even before you get started. Good news is you can set yourself up for...

Get Run Focused

21 Jul 2024

Contributed by Lukas

Before you head out for your run, you take the time to (or at least intend to) warm up your muscles and your body. You should also be warming up your ...

Running Journey Reflection

14 Jul 2024

Contributed by Lukas

Running is a tricky thing, one day you're crushing your miles and pace and then next day you're barely able to put one foot in front of the ot...

Tame Your Running Ego

06 Jul 2024

Contributed by Lukas

If you've trained for any kind of race, you've probably met your running ego when you have a recovery run on the plan. That voice inside your ...

Long Run Confidence

29 Jun 2024

Contributed by Lukas

Like many of you, I'm training for a marathon right now and had my longest run of the training block last weekend. All week leading up to this run...

Get Ready to Shatter Your Run!

23 Jun 2024

Contributed by Lukas

With all your obligations, adding a run can feel like just another thing on your to do list that you "have to do" or "should do". ...

Hot Run Intention Setting

16 Jun 2024

Contributed by Lukas

Training for a fall race is exciting! Until you remember you have to train all summer in the heat... Summer running with vacations and the weather can...

Cool Down and Hunt the Good Stuff

09 Jun 2024

Contributed by Lukas

How many times do you finish a hard-effort run only to pick out all the things you could have done better? While it's important to analyze your ru...

Cool Down and Hype up Your Run

02 Jun 2024

Contributed by Lukas

We're our biggest critic, so when a run doesn't go the way we planned, it feels like a waste. You put in effort to get out there and push your...

Bring on a Big Run!

26 May 2024

Contributed by Lukas

A big run, race, or training plan can feel stressful, give you anxiety, and really put the pressure on. Your first approach to stress and anxiety may ...

Get Focused to Shatter Your Run

19 May 2024

Contributed by Lukas

If you haven't heard me say this before, mentally warming up is just as important as physically warming up before your run! You can even do both a...

Get Ready For Your Greatest Run

12 May 2024

Contributed by Lukas

There are so many factors that contribute to a great run - feeling that runners high, the views, your expectations, the company, etc. What better feel...

Run Through Your Fear

05 May 2024

Contributed by Lukas

Getting ready for a long run can be scary, intimidating, and daunting, even if you've ran this distance or time before, and your thoughts are no h...

Mindfulness Practice For Your Next Run

28 Apr 2024

Contributed by Lukas

As runners, having a mindfulness practice can be difficult because we're always analyzing our pace or distance and looking ahead toward our next g...

Have Fun With Your Run!

21 Apr 2024

Contributed by Lukas

I just finished my second ever trail race and it reminded me how much fun running can be! When we're running for a big goal or training for an imp...

Carry Your Good Run Energy All Day

14 Apr 2024

Contributed by Lukas

A great run gives me all kinds of energy, positive vibes, and helps me be productive for the rest of the day. I hope you've experienced this too! ...

Slow Down and Motivate For Your Run

07 Apr 2024

Contributed by Lukas

If you're like me, you're often so busy that getting out for a run feels impossible! It's not impossible though, especially when you make ...

Accept a Missed Goal

31 Mar 2024

Contributed by Lukas

I recently ran a half marathon and missed my goal of running sub 1:30 by 58 seconds! It's been difficult to accept missing my goal because I'v...

Solve Your Problems With a Run

24 Mar 2024

Contributed by Lukas

Being sore, tired, or not in a good mood doesn't always provide us with motivation to run, but a run is known to solve almost anything! The mental...

Create Your Running Mantra

17 Mar 2024

Contributed by Lukas

We have almost 80,000 thoughts per day so we need to make sure at least most of the are working for us rather than against us - especially during a ru...

Give Yourself a Win

10 Mar 2024

Contributed by Lukas

We all just need a win sometimes right?! We deserve to acknowledge that we accomplished something, anything! Creating a win through running is such a ...

Prepare For a Hard Training Run

03 Mar 2024

Contributed by Lukas

No matter how many miles you've ran or your level of fitness, there are some runs that will just never get easier. That's a good thing because...

Build Your Running Confidence

25 Feb 2024

Contributed by Lukas

We naturally tie our confidence to our performance so if we have a bad run, our confidence tends to be low and if we have a good run, our confidence i...

Stay Focused on Your Run Goal

18 Feb 2024

Contributed by Lukas

My current running goal is to run 200 miles in February. I'm about halfway through and already thinking about what I want to do next, but there&#3...

Run Reset

14 Feb 2024

Contributed by Lukas

The power of a run is priceless! A run can completely change your mood or turn around a bad day. Sometimes, we are so busy rushing to the next thing, ...

Take The Pressure Off Your Long Run

11 Feb 2024

Contributed by Lukas

Long runs can be super intimidating and stressful - it's hard to run for that long and that far! This stress and intimidation does not help you ru...

Grateful Cool Down

07 Feb 2024

Contributed by Lukas

A bad run can easily ruin your whole day, but we've all been there and one bad run doesn't mean we're losing our fitness or moving backwar...

Have a Mental Run Plan

04 Feb 2024

Contributed by Lukas

Most runs you'll do require significantly more mental effort than physical effort, which is why it's so important to mentally prepare and prac...

Learn From a Tough Run

31 Jan 2024

Contributed by Lukas

We aren't immune to challenging runs no matter how much work we put in. That's a good thing though because tough runs are where we can learn a...

Shatter Your Running Goals

28 Jan 2024

Contributed by Lukas

You created some big runnings goals for yourself and you have met a few challenges along the way that make you question your goals in the first place....

Running Mental Cool Down

24 Jan 2024

Contributed by Lukas

You just shattered your run! As you cool down, take a few minutes to evaluate how it went. You'll use the mental markers you set during your warm-...

Running Mental Warm-Up

21 Jan 2024

Contributed by Lukas

Hopefully by now you know the importance of physically warming up before a run. What you might not know is that it's equally important to mentally...

Listen to Your Excuses

17 Jan 2024

Contributed by Lukas

Picture this: You have a run on the schedule, but you're tired from a busy week, it's cold outside, and there's a million things do to aro...

Feel Proud After a Hard Run

14 Jan 2024

Contributed by Lukas

It's not often that we take the time after a run to feel proud of the hard work we just invested, especially when it's cold, snowy, or rainy. ...

Overcome Training Fatigue

10 Jan 2024

Contributed by Lukas

If you're training for a race or on the way to a different goal, you're probably feeling mentally and physically exhausted. You're not alo...

Build the Fire for Your Run

07 Jan 2024

Contributed by Lukas

Sometimes you just need that little push to get out the door for your run, especially when it's cold, dark, or rainy. Use this meditation to build...

Create your Speed Mantra

03 Jan 2024

Contributed by Lukas

Mantras are powerful phrases we can use to build confidence in our running abilities, speed, and push through challenging moments, but they can fall s...

Cool Down After Your Holiday Run

31 Dec 2023

Contributed by Lukas

It's still the holiday season and you're probably busier than ever, which means it's even harder to get out for a run. If you're able ...

No Motivation for Your Run?

27 Dec 2023

Contributed by Lukas

You're not always going to feel motivated for every run, so having a few ways to motivate yourself is the best way to get those runs done and reac...

Have a Mindful Run

24 Dec 2023

Contributed by Lukas

Mindfulness is the best way to soak in every moment of your run and also stay in the present when you're having a tough run. This meditation is me...

Take a Chance on your Running Dream

20 Dec 2023

Contributed by Lukas

Pushing yourself physically and mentally can help you learn and grow into your best running self. In that spirit, I just completed my first trail run ...

Set Your Run Expectations

17 Dec 2023

Contributed by Lukas

Before you set out for your runs, you're probably reminding yourself of your expected pace, distance, or time. What you may not be doing is settin...

Run Ready Self-Talk

13 Dec 2023

Contributed by Lukas

Did you know you have 60-80,000 thoughts per day? That's why it's so important to think and speak to yourself productively. How you talk to yo...

Motivate for Your Long Run

10 Dec 2023

Contributed by Lukas

It's time for that long run once again and it's time to get motivated to get out that door. You may procrastinate, but the sooner you start yo...

Letting Go of a Goal

06 Dec 2023

Contributed by Lukas

Have you ever set a goal and poured hours of hard work into it only to realize that you don't want to reach that goal anymore? But you continue on...

Refocus on Your Running Goals

03 Dec 2023

Contributed by Lukas

The time between Thanksgiving and Christmas can be tricky because it's such a busy time of year, and it can be easy to let your goals slide down y...

Running Cool Down

29 Nov 2023

Contributed by Lukas

How often do you really cool down mentally after a run? Let's be honest, most of us don't even cool down physically! Taking a couple minutes t...

No Pressure for Your Long Run

26 Nov 2023

Contributed by Lukas

Long runs use to be my least favorite day because before I even started my run, I would try to talk myself out of going and I'd dread spending tha...

Make Your Run a Priority

22 Nov 2023

Contributed by Lukas

This is the busiest time of year for most people and with everything going on, your running may not be a top priority. Being too busy to run is no exc...

Productive Walk Break During Your Run

19 Nov 2023

Contributed by Lukas

So many people think taking a walk break during a run means that the run doesn't count. Until recently, I would say the same thing! In reality, if...

Warm Up For Your Run With Gratitude

15 Nov 2023

Contributed by Lukas

Sick of hearing about gratitude? Well giving thanks and expressing gratitude can feel surface level, but when done with intention, there are so many p...

Motivate to Stretch After Your Run

12 Nov 2023

Contributed by Lukas

We all know the benefits of a cool down and stretch after a run, but how many of us actually stretch as much as we need to? Oftentimes, we get caught ...

Express Gratitude to Yourself

08 Nov 2023

Contributed by Lukas

When we run, we ask a lot of the mind and body and we rarely take the time to actually appreciate what we are capable of. Expressing gratitude to your...

Look Ahead to Push Your Running Limits

05 Nov 2023

Contributed by Lukas

Taking the time to set goals for yourself and your running is critical to make progress and be the best runner you can be. Goal setting is more than t...

Find New Motivation

01 Nov 2023

Contributed by Lukas

Feeling particularly unmotivated recently? When this happens we often try to get ourselves back to the time when we were at our peak and feeling the m...

Running IS Meditation

29 Oct 2023

Contributed by Lukas

If you're new to meditating or you've tried it before and think it's not for you, I urge you to try a different form of meditation. There ...

Just Run

25 Oct 2023

Contributed by Lukas

Running can be the simplest or the most complicated sport, and chances are the longer you've been running, the more complicated it gets. Bringing ...

Get Pumped for Your Group Run

22 Oct 2023

Contributed by Lukas

Running with other people or in a group can be so beneficial. The miles fly by and you get to socialize and meet some amazing people. It can be extrem...

Learn From Your Run

18 Oct 2023

Contributed by Lukas

Most runners take time to learn from a not so great run, but you can learn something from every run - good and bad. When you are constantly evaluating...

Channel Your Inner Run Competitor

15 Oct 2023

Contributed by Lukas

Ever have a run where you surprised yourself with how well it went? This doesn't just happen randomly. There are many factors that contribute to a...

Mid-Run Mental Break

11 Oct 2023

Contributed by Lukas

We've all felt that feeling in a run when we hit the halfway point and we can't believe we're ONLY halfway. It happens to all of us right,...