Pro ultrarunner Timothy Olson was nearing mile 70 of the 2012 Western States 100 when he lost his mojo. “The burning in my lungs and legs was at a 10, and each downhill stomp sent stabbing pain into my quads,” says Olson, who watched as another competitor took over his lead.

Olson might have reacted with panic and alarm. But he had recently taken up meditation, and the practice helped him focus on his breath, acknowledge his worries, and feel a powerful sense of calm. By dialing down the emotional racket, he was able to hear what his body needed—a little fuel and a few minutes of slow, recuperative running.

Tuning into his body and tuning out negative thinking enabled him to react in a smart, strategic way. A few miles later, rested and refueled, Olson surged ahead, winning the race and setting the course record. “That’s when my meditation practice really clicked for me,” Olson says. “That proved it wasn’t just some fad, but that there were actual results.”

Of course, you don’t have to be an ultrarunner slugging it out for a win to benefit from meditation, says Olson, 32. He believes a daily dose can calm your mind, improve your health, and help you find more joy in the sport—and in your life.

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So convinced of meditation’s positive powers, Olson started offering three-and four-day Run Mindful Retreats in Colorado and California in 2015. You won’t find workshops on running form or speed training on his agenda. Instead, Olson’s long weekends revolve around guided meditation sessions and group runs that focus on helping retreaters discover (or rediscover) running as a peaceful and fun activity, not something riddled with angst, doubt, or discomfort.

That sounded like my kind of nirvana. Running has rarely felt effortless to me; I struggle with incessant internal commentary—which tends to be hypervigilant about lackluster legs and unseemly jiggles. I hoped meditating would help me muzzle those critical voices.

So one Saturday morning last August, I found myself sitting cross-legged in Boulder, Colorado, on the grass with 20 other runners, a mix of ages and abilities, all of whom were hoping Olson’s coaching would help them derive greater enjoyment from their running. Over the course of the retreat, we would go on several group trail runs, each one preceded by a seated 10 minute meditation session. Olson recommends practicing meditation when you aren’t running, in order to build a base of mental fitness that you can tap into during workouts (when you may be too tired, discouraged, or distracted to try something new, like quieting your mind). As I sat, I took stock of my mental state and worked on suspending judgment. “Swirling thoughts are okay,” Olson says. “Just wait for them to clear.”

Meditation, I learned, is the practice of observing without reacting. Applying that mindset to running produces a host of benefits. When my calf tightened up during one run, I checked my customary worry and shifted into nonalarmist assessment: Turns out, I was able to adapt my pace until my cranky muscle recovered. I didn’t have a competitor to catch or a race to win, but maintaining my positivity felt like a huge victory. Instead of feeling defeated, I felt acceptance—and happiness.

Here’s what you can learn from my experience.

Writer Kelly Bastone (in purple) sits with leader Olson (back to camera). Krista Olson

You will run happier. People who meditate report improvements in mood and wellbeing, which may help running feel like a reward, not a chore. When you learn to focus on the present moment rather than worrying about past or future disappointments, you start to notice plenty of in-the-moment details worth savoring, like the sights and sounds of nature.

You will have more energy. Meditation may help you relax for optimal performance. Runners sometimes tense up over key races or workouts—and tension sucks up valuable physical and mental energy. “Having my mind calm and focused before a big race is the key to a solid finish,” Olson says.

You will avoid injury. “Taking stock of your mental and physical state during meditation preps you to make better choices about your workout,” Olson says. “Registering a tight hamstring or grouchy Achilles tendon helps you adapt your training before injury strikes.”

You will become more pain-tolerant. Of course, you don’t want to dismiss pain cues that indicate injury, but minor discomforts, like a blister or side stitch, can feel less disastrous when you apply meditation’s central tenet of observation without alarm. “We intensify pain when we fixate on it,” Olson says. “But when we relax and accept it, it fades in strength and often becomes pretty tolerable.”

You will run farther. By confining your attention to the now (rather than thinking about how awful you might feel at mile 18), you can focus on simply moving forward—which results in better long-haul endurance.

You will become less tech-obsessed. “Meditation has helped me tune into myself more clearly, without distractions like wanting to know how far to the next aid station, or how fast my last mile was, or what my finishing time will be if I stick to a certain pace,” Olson says. “Focusing just on my breath and my next step has allowed me to tap into that innate ability to know exactly what my body craves at that moment, and allows me to enjoy the run.”

Olson won Western States in 2012 and 2013. His 14:46:44 finish is still the course record. North Face

Try It

1. Sit with eyes closed. A spot with minimal distractions is ideal, but you don’t need a monastery: The point is to practice tuning out intrusions.

2. Focus on your breath. Take several slow inhalations and exhale completely.

3. Quiet your brain. “Imagine your mind as a clear, calm blue sky,” Olson says. Sometimes a storm of clouds obscures that blue sky, but it’s always there. Ride your breath into that less-turbulent space.

4. Do a body scan. Take stock: How are you feeling? Where do you feel clenched? Where do you feel light? Don’t try to change anything, just observe.

5. Suspend judgment. “It’s okay if you’re having a stressful day,” Olson says. Try to notice how you’re feeling without becoming discouraged. Whenever your mind wanders, bring it back to your breath—again and again.

6. Build endurance. Start with five minutes; work up to 20 or 30. “Meditation is exercise for your brain,” Olson says. “The more you do it, the easier it becomes.”

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For info about Timothy Olson's retreats, visit the Run Mindful Retreats website.

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