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PODCAST

Shattered Runner Meditations

Hi everyone, I"m Sierra Morris, MS, CCWS! Welcome to the Shattered Runner Meditations channel specifically designed for runners. No matter your distance, no matter your level of experience or your speed, you are welcome here. Each meditation serves a specific purpose and all are designed to help you connect with your run and make the most out of your time spent on the road, track, or trails. Go shatter your runs! For more mental skills training and running motivation - Follow me on Instagram

sports running

All Episodes

00:04:15

Prime the mind and body to run

Shattered Runner Meditations ·

2025/02/02

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. I hope the answer is a confident yes! Warming up physically and priming your mind for what you want to accomplish on each run sets the tone for your performance.Use this meditation pre-run to set your run goal and your intention so you can shatter your run! For more mental skills training and running motivation - Follow me on

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00:07:56

Release Tension and Refocus

Shattered Runner Meditations ·

2025/01/26

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 risking injury. A quick body scan can help you reset, release any tension you may be holding onto, and get back to your efficient running form. Use this meditation to practice scanning your body, breathing, and releasing tension so that you can easily do this on your next run and keep shattering your goals! For more mental skills training and running

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00:06:13

Just Breathe and Run

Shattered Runner Meditations ·

2025/01/19

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 you regulate your heart rate and bring more oxygen to your blood, muscles, and brain so you can be at your best physically and mentally. That's why it's important to practice your deliberate breathing regularly. Use this meditation to practice breathing any time you have a free moment and you'll be ready to shatter your next run! For more

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00:06:52

Shatter your 2025 run goals

Shattered Runner Meditations ·

2025/01/12

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 your running goals, prepare for the challenges you'll meet along the way, and stay motivated to accomplish everything you want to in 2025. You can listen to this and any Shattered Runner meditation before your next run to mentally warm-up, when you need a mindful moment, or you're ready to sharpen your resilience and mental skills. For more mental

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00:04:40

Strengthen your Mind-Body Connection

Shattered Runner Meditations ·

2024/12/08

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, and pace (rightfully so) but there also needs to be a focus on efforts and paying attention to how we feel regardless of the other data.Before you go out for your next run, listen to this meditation to strengthen your mind-body connection and pay attention to how you're feeling during your effort. For more mental skills training and running motivation -

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00:04:27

Express Your Gratitude

Shattered Runner Meditations ·

2024/12/01

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 now to reflect and thank yourself for putting in effort will help you continue to shatter your runs in the future. This meditation is best used after a run to evaluate how your run went AND express gratitude to yourself for what you just did. For more mental skills training and running motivation - Follow me on

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00:04:48

Have fun on your run

Shattered Runner Meditations ·

2024/11/24

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 was also a great reminder that while training or racing can be extremely tough, it can also be fun.Use this meditation to remind yourself to have a little fun on your next run and just enjoy the process. For more mental skills training and running motivation - Follow me on

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00:04:43

Run Through What Goes Wrong

Shattered Runner Meditations ·

2024/11/10

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 is perfect, and we often face challenges that can easily get in the way of how we perform if we let them!Use this meditation to reflect on a challenging run then practice focusing on what's in your control, so next time something goes wrong on a run you're ready to handle it! For more mental skills training and running motivation - Follow me on

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00:04:50

Run Reflection

Shattered Runner Meditations ·

2024/11/03

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 every single run and put yourself in the best position to perform well on your next run. So, before you post your run to Strava and rush to your next thing, take a moment to listen to this meditation and reflect on your run to boost your running confidence. For more mental skills training and running motivation - Follow me on

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00:06:36

Mindful Run Practice

Shattered Runner Meditations ·

2024/10/27

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 incredible and there was always something to listen to or look at. Using mindfulness, I was able to soak in every second of the race and truly enjoy it and I hope you get to experience something like that in your running journey soon!Use this meditation to practice mindfulness and bring yourself to the present moment so you can soak in your run and

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00:04:02

Build Race Confidence

Shattered Runner Meditations ·

2024/10/06

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 day comes around you feel prepare and excited to race! How you talk to yourself during training will help you build your confidence and mentally prepare.Use this meditation before your next run to build your confidence and get ready to shatter your race. For more mental skills training and running motivation - Follow me on

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00:06:28

Shatter Your Race

Shattered Runner Meditations ·

2024/09/28

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 and mental race strategy is extremely helpful especially if you have a big goal. Use this meditation to practice your race strategy in your mind, conserving your physical energy and boosting your confidence to absolutely shatter your race! For more mental skills training and running motivation - Follow me on

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00:05:24

Deliberate Breathing for Runners

Shattered Runner Meditations ·

2024/09/22

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? Being able to get deep, full breaths helps us fuel our muscles and brain with oxygen so we can run stronger and further. Use this meditation before your run or any time you want to practice your deliberate breathing. The more you practice, the easier it will be to shatter your runs! For more mental skills training and running motivation - Follow me on

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00:04:31

Running Mental Warm-Up

Shattered Runner Meditations ·

2024/09/15

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 moments to stretch, move the body, and focus your mind on exactly what you want to accomplish on today's run. Listen to this meditation as you warm-up to set your run goal for the day and get ready to shatter your run. For more mental skills training and running motivation - Follow me on

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00:06:11

Get Excited for Your Next Run

Shattered Runner Meditations ·

2024/09/08

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 can run. Running is a privilege and a choice rather than something you HAVE to do. You GET to run! Use this meditation to remind yourself that you GET to run by reflecting on your running journey and your why. You'll get a boost of gratitude and excitement so you can shatter your run. For more mental skills training and running motivation - Follow

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00:06:39

Stop Procrastinating Your Long Run!

Shattered Runner Meditations ·

2024/09/01

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 know how it will go? Well I'm here to tell you that procrastinating won't make you feel better! In fact, it will only heighten the anxiety of how the run will go.Use this meditation to get ready for your long run, or really any run you've been putting off. No matter how it goes, a run is better than no run at all! For more mental skills

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00:04:39

Settle into your Training

Shattered Runner Meditations ·

2024/08/25

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 and often boring to put in so many miles on probably the same routes all at the same pace.Use this meditation to settle into your training and remind yourself of your bigger WHY for training and running this race. The work you're putting in now will be so worth it on race day when you shatter your run! For more mental skills training and running

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00:05:50

Run with the Flow

Shattered Runner Meditations ·

2024/08/18

Ever spend time meticulously planning out your run only to have something happen that completely derails you? A change in plans or unexpected circumstance can ruin a run... if you let it! Use this meditation to run with the flow today - focusing on letting go of some control and redirecting your attention so you can still shatter your run. For more mental skills training and running motivation - Follow me on

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00:05:55

Deliberate Breathing for Running

Shattered Runner Meditations ·

2024/08/04

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 performance for better or for worse. Just like any other skill, we can practice breathing in a way that will help our running performance.Listen to this meditation any time to practice deliberate breathing, so you can get more oxygen to your lungs, brain, and muscles and shatter your runs! For more mental skills training and running motivation -

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00:06:05

Long Run Mental Prep

Shattered Runner Meditations ·

2024/07/28

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 a great run by focusing on what you can control. Listen to this meditation while you warm up for your long run today to mentally prepare, boost your confidence, and get ready to shatter your run! For more mental skills training and running motivation - Follow me on

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