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What is Flow from an Endurance Running Point of View?

by | Apr 25, 2023

This article was read 2837 times. Enjoy!

What is Flow from an Endurance Running Point of View?

An In-Depth Look at the State of Mind for Runners

As an experienced endurance runner, I’ve come to understand the importance of being in the right state of mind during a long-distance run. Many of us have experienced the feeling of being “in the zone” while running, where we feel an effortless flow of movement and an enhanced focus on the task at hand. This state of mind is commonly referred to as flow, and in this post, we will explore what it is, how it works, and how we can tap into it during our endurance runs.

What is Flow?

Flow, also known as being “in the zone,” is a mental state of complete immersion in an activity. It is a state of optimal experience where we feel energized, focused, and fully involved in what we are doing. Flow is a psychological state that is characterized by a sense of control, complete absorption in the activity, and a loss of self-consciousness.

The Science of Flow

Flow has been extensively studied by psychologists and neuroscientists, and it is associated with several key brain states. During flow, the brain releases a cascade of neurotransmitters, including dopamine, norepinephrine, and anandamide, which are responsible for feelings of pleasure, focus, and relaxation. At the same time, the brain’s prefrontal cortex, which is responsible for self-awareness and executive function, is temporarily deactivated, allowing us to fully immerse ourselves in the activity at hand.

The Benefits of Flow for Endurance Runners

Flow can be particularly beneficial for endurance runners, as it allows us to tap into a state of optimal performance where our movements become more fluid and efficient, and our minds become more focused and clear. By being in a flow state, we can push through fatigue and pain, and achieve our goals with greater ease and enjoyment. Additionally, flow can help us to develop a deeper connection with our bodies and our environment, and to experience a greater sense of meaning and purpose in our running.

How to Achieve Flow While Running

While flow is often described as a spontaneous and elusive state, there are several strategies that runners can use to increase their chances of experiencing flow during their runs.

1. Set Clear Goals

Having clear goals is an essential component of achieving flow while running. Setting specific, achievable, and challenging goals can help to focus our attention and give us a sense of direction and purpose. Whether it’s completing a specific distance or time goal, or simply focusing on maintaining good form or breathing rhythm, having a clear objective in mind can help to keep us engaged and motivated throughout our run.

2. Challenge Yourself

Flow is more likely to occur when we are faced with challenges that are just beyond our current level of skill. By setting slightly more difficult goals or trying out new routes or terrains, we can push ourselves to the edge of our abilities, which can help to increase our focus and engagement in the present moment.

3. Develop a Ritual

Developing a pre-run ritual can help to prepare our minds and bodies for a flow state. This could include stretching, visualizing the upcoming run, listening to music, or taking a few deep breaths to calm our nerves and focus our attention. By establishing a consistent routine before each run, we can create a sense of familiarity and comfort that can help us to enter into a flow state more easily.

4. Stay Present in the Moment

Flow is all about being fully present and engaged in the activity at hand. To achieve this, it’s important to focus our attention on the present moment and avoid getting distracted by thoughts of the past or future. One way to do this is to practice mindfulness while running, paying attention to our breath, our body, and our surroundings. By staying present and fully engaged in the experience of running, we can increase our chances of entering into a flow state.

5. Enjoy the Process

Finally, it’s important to remember that flow is not just about achieving a specific outcome or goal, but about enjoying the process of running itself. By approaching our runs with a sense of curiosity, joy, and playfulness, we can create an environment that is conducive to flow. This means letting go of any expectations or judgments, and simply allowing ourselves to be fully present and engaged in the experience of running.


As we’ve seen, flow is a powerful state of mind that can enhance our running experience in numerous ways. By understanding what flow is, how it works, and how we can tap into it during our runs, we can improve our performance, increase our enjoyment, and deepen our connection to the sport of running. So, next time you’re out on a long-distance run, try incorporating some of these strategies into your routine and see if you can enter into a flow state. You might just be surprised at how effortlessly you can run!

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.