Running shouldn't hurt or make you tired.

You deserve to run in a way that makes you stronger, more energized and healthier.


You love to run, bought training plans, joined the running groups …

And yet:

You’re frequently injured

You’re always tired

Running has become a chore

Can’t stick with the plan or meet your goals.


So You Start to Wonder:

Am I doing enough to prepare for this race?

Am I doing too much and going to burn out?

Am I doing the right kinds of workouts?

What pace should I be training at?

Is running suppose to hurt?


You’re Right: Running Shouldn’t Be So Hard

Running–and staying healthy doing it–shouldn’t be complicated or overwhelm your life, deplete your energy or hurt your body. Most training programs prescribe structured run workouts on a daily, weekly and monthly basis. The idea is that if you do the work, you get the results. But you know from experience that it’s never so simple. Some days you’re too tired. At times, you’re too sore. But knowing how to work within these realities doesn’t need to be a guessing game.

You deserve a running practice that makes your body strong, keeps you healthy, energized and motivated.




Mindful Running Lets You:

-Run just the right amount to reach your goals
-Avoid overuse injuries
– Have more energy during and after running
– Run without pain
-Feel confident and prepared on race day
-Experience running as fun, not a chore
-Manage stress

What is a Virtual Retreat?

Our virtual retreats, modeled after our transformative live retreats, is a six-week program you can practice at home. Learn how to apply mindful running in order to effectively reach your goals, avoid overuse injuries, have more energy during and after running, run without pain, feel confident and prepared on race day, manage stress and experience running as fun instead of a chore.

How the Virtual Retreat Works

The Mindful Running Virtual Retreat is a step-by-step program delivered to you over the course of six weeks. Practice the mindful running techniques on your own schedule (these are not structured workouts). 

If you have a question, you may reach out to your mindful running coach, Elinor Fish, who is here to help you through each step of the process. 

You may access all the materials, resources and tools at any time via the client portal on this website. This way, you can revisit the resources included with the virtual retreat over and over, any time you begin training for a new event, want to revisit a technique or resume running after a layoff.

Audio Guided Running Meditations   |  Mindful Running Training Log   |   Online Assessments   |   Recovery Guides   |   Email Support

What People Are Saying

“I once again enjoy running for the purpose of running rather than as a job. I look at running as a way to escape the other stresses of life. When I first began working with Elinor, it felt like a duty or job to go out for a run. Now when I think about running, I feel strong, relaxed, and refreshed!”

Lori B.

“Before this program, I try to do everything 100% or I won’t do it at all. Elinor helped me see how running was an analogy for my life. Now I don’t try to make every run my “best” run, rather, I portion out my energy so that I can run more often but with less mental and physical stress overall. I also am much better prepared for races. Now, I don’t pressure myself like before to make magic every time I lace up my shoes. Running isn’t so much like a job anymore. I am more compassionate with myself.”

Zandra W.

“”Elinor listened to me about my running and worked within that framework to improve certain aspects of what I was doing. I am now running stress free and love mindfully playing with low heart rate training, which is keeping me fit, healthy, and injury- and burnout-free.”

Ed V.

“After a long break from running due to injury and health issues I wanted to get back to the running I love. However, I was feeling frustrated that due to the other demands and commitments in my life I wasn’t able to consistently build up my fitness. After using this system, running is once again a source of joy instead of a trigger for frustration and resentment. I’m clear about why and how I want to run and I have practical knowledge and tools to use which keep my focus on the process.”

Donna H.

Mindful Running Virtual Retreat Itinerary

A Six-Week At-Home Practice

 Week 1  |   Orientation + Getting Started

Just like the way we begin our live running and wellness retreats, the virtual retreat begins with an orientation of the landscape ahead, albeit a virtual one. You’ll begin with a guided audio training you can take on your next run that helps you become mindful of your running posture and how to relax into a more fluid gait. You also receive a PDF of your Mindful Running Training Log book that you can use for the duration of the program to chart your profess. 


Week 2 | Run with Intention (Trust Your Intuition)

Discover the power of narrowing your focus in running and in life. Set an intention for each run and have a more rewarding experience and better fitness outcomes. You’ll also find it powerful for slowing a busy mind and experiencing running’s stress-reducing benefits.


Week 3 | Mindful Recovery: It’s About Self Compassion

Your ability to build fitness depends largely on the quality of your recovery. Taking a compassionate approach to self care, you’ll cultivate more energy for running and everything else you do throughout the day.  Recovering better means you’ll get fitter and feel better doing it, too.



Week 4  |  Mindful Effort + Finding Flow

Experience what happens when you stop working so hard to improve and allow things to flow. This week, we’ll use breathing techniques to make running more efficient while keeping you relaxed, focused and feeling confident, whether in a race or a long fun run.

 Week 5  |  Running from the Heart (Finding Courage)

Each time you practice setting an intention, breathing mindfully or observing how stress is affecting your body and mind today, you’re deepening your self-knowledge and thereby building a new level of confidence in your abilities as a runner. This week, you’ll use that self-knowledge to cultivate courage by running longer or faster in a way that is healthy, sustainable and beneficial.

Week 6  |  Running As A Sustainable Practice

Establish your personalized mindful running practice that is sustainable, meaning it keeps you healthy, energized, strong and counter-acts the effects of stress on your body and mind. Using the tools and methods you learned throughout the retreat, you’ll have a practical, adaptable system for running for years to come. 

By the end of the Virtual Retreat, you’ll combine
all these elements into a consistent running practice
that supports your needs and goals.


Whether you’ve been running for decades or are a total newbie,
you’ll be able to run without injury and burnout.

(and have fun doing it!)

“For the first time in seven months, I am now running pain free. It is wonderful how this has translated into other parts of my life. I’m able to go about my days feeling fresh and more at peace.  I now listen to my body to determine what kind of run I will do instead of going off what a piece of paper says I have to do.”

James R.

“When I started the course, I wasn’t enjoying running the ways I once did. It was all a little overwhelming. But now I feel much more confident about my first 50k this June. I love the guided audio meditation and use it once a week or so. I feel it was money very well spent.”

Sandee M.

“I was struggling with feeling guilty about running. This process has helped me see how I’m a better mom when I run mindfully so that it de-stresses my day and feels fun instead of like work.”

Sarah E.

Begin your Mindful Running Virtual Retreat Today.

The Mindful Running Virtual Retreat package includes:

  • Six-Week Mindful Running Training System
  • 16-week Mindful Running Training Log
  • Email support from Elinor

Investment: $500


There’s just one more thing I want you to know:

I truly care about you and your running. Why? Because I know how important running is to you, not just as a way to stay fit, but to clear your mind, feed your soul and connect with your true self.

I get it because that’s how important running is to me, too.

This isn’t a shortcut, a quick fix for what’s not working, rather, it offers a way to trust your body, support your body and move your body in a way that is healthy, sustainable and most importantly, feels great.

When you attend a virtual retreat, I’ll be with you every step of the way. I want to hear how mindful running is working for you, where you’re stuck and will work with you to find solutions. You’re not alone in your desire for a better, easier, more mindful way to run. I, and a whole community of healthy runners is here, too.

ELINOR’S PERSONAL GUARANTEE: I am so confident that you will gain valuable insights and solutions for your running with this course that if, within 15 days of purchase you decide the program’s not working for you, you may request a refund (see the FAQs for details).


How does this system work with my training plan?

The Mindful Running Training System is about learning to cultivate your “internal coach” as a way to manage running in a way that is sustainable and fits in with the rest of your life. Having a training plan will give you the road map for preparing for your event, but doesn’t give you everything you need to prevent injury or burnout along the way.

My approach is to help you become your own coach. With the right tools, you can take any training plan and know how to modify it on the fly as other life events/health changes, etc, arise (and they always do!)

You’ll learn how to recognize the early signs of injury so you can take preventative action, and always know just how much running is enough for you so that you arrive at the starting line feeling fresh, fit, rested, healthy and motivated.

That may sounds like it should always be the case, but it’s crazy how often runners arrive at their “big event” feeling like they should have trained more, rested more, or have some kind of pain to complain about.

With this program, you’ll have the confidence that you did just the right amount of work necessary to achieve your goals, and feel great along way.


Is there a lot of written work involved with this program?

This system is all about putting ideas into practice, so no, you don’t spend a lot of time reading and writing.

Our goal is to provide you with just enough information so that you can safely and effectively put the mindful running techniques into practice right from day one. Most of the practice is done while running.

Having said that, the system is delivered in a multi-media format including:

– emails
– short videos
– downloadable guided audio trainings
– downloadable PDF reference guides
– online assessment forms

I haven’t been running at all and want to get started again. Will this course help me?

Yes. You don’t need to have a certain level of fitness or running ability to follow this course. All that’s required is a willingness to try new things and take the time to approach your running with a new mindset.


What is your refund policy?

I am so confident that you will gain valuable insight into your stress and health with this course that if, within 15 days of purchase you decide the program’s not working for you, you may receive a full refund.

Wondering if the Virtual Retreat is For You?

Take a peek at these case studies of runners like you:
Meet Lisa: The Exhausted Emergency Room Doctor (click to read)

Lisa is a mom and E.R. doctor from Iowa who was frustrated with her lack of energy and enthusiasm to train for an upcoming half marathon. “I just couldn’t make myself run more than 4 miles at a time,” she says. “When my training plan calls for a 10-miler on Sunday, I cringe and just didn’t want to do it.”

Running had become a chore rather than a joy.

At first, Lisa thought her problem was a lack of motivation. And as an ambitious professional accustomed to working hard to achieve her goals in other areas of her life, she figured that her problem was a mental one that she could push through.

But as she began applying mindfulness to some of her runs, she realized that exerting more effort only made running feel harder. She felt a lingering fatigue that just couldn’t shake. She relied on caffeine and sugar to get her through her 12-hour shifts at the hospital. And monthly night shifts made it difficult to establish a consistent sleep routine.

Through our work together, Lisa eventually recognized the frantic pace that she’d been keeping since running an arduous multi-day race in the Colorado Rockies several months earlier. Since then, her life had been going full-tilt, involving a trip to Europe, hectic work schedule, back-to-school preparations for the kids and much more.

Amid the chaos, Lisa had not made any time for the self care and rest that her body needed to physically recover from the Colorado race. As a result, three months later, she was carrying around residual fatigue.

Once she shifted her focus away from running and onto activities that supported her rest and recovery did her energy and motivation rebound. Once she’d fulfilled those physical needs, it took only a few weeks for Lisa to regain the enthusiasm for running that she’d been missing.

Meet Karla: The Unmotivated Lawyer (click to read)

Karla has run for fun and fitness for most of the past 25 years, but recently felt her motivation fall away.

“It happened after my first half marathon,” she says. “The race was fun, as my friends and I stopped at all the aid stations along the way to eat and socialize. But when they started talking about doing another race, I felt pressure to get faster and take the training more seriously.”

In the ensuing months, Karla hardly ran at all. When she did, she ran alone, insisting that she was “too slow” to run with anyone else. Before long, she stopped running altogether, replacing it with other sports like mountain biking and strength training.

But she missed running. “I work 10 hours a day and need a quick and easy way to recharge during the week. I don’t care about being fast; running used to be meditative and I want to get it back.” External pressure to get faster had altered Karla’s relationship to running. The key to regaining her motivation was to reconnect with the reason she loved to run in the first place.

To do that, Karla began using mindful running as a means to simply be present while running and unconcerned with outside expectations or goals. As a lawyer in a high-pressure corporate environment, solo trail runs gave Karla the time and space she craves to run at the pace at which she was comfortable, without fear of judgment or pressure to run faster.

The new habit that helped her do this was to sent an intention for each run. Different from a goal, an intention is about achieving a desired feeling or state of being today. With this approach–centered around fulfilling her intentions rather than meeting external standards–Karla is more motivated and running consistently, now with a sense of play and fun rather than stress.

Meet Kathleen: The Chronically Injured Competitor (click to read)

When Kathleen discovered how much she enjoyed running long distance on mountain trails in her 40s, the New Mexican was hooked. She began racing—and winning—many of the south west’s toughest trail ultramarathons.

However, her running success came with a high price. “I was impulsive, thinking I always had to do more and train harder to get better,” she says.

During this period of daily running, Kathleen became astute at ignoring her body’s pain signals, pushing way past her limits and never taking a rest day. Eventually, her body could take no more punishment and began to give out. She was in pain all the time, as chronic inflammation and unhealed muscles throbbed from the constant pounding.

Kathleen knew she had to heal her body by starting with her mind. Making running a mindful practice supported her efforts to eat enough, rest well, look after her needs both on and off the trail. “I began doing things more playfully, like running with friends instead of always by myself. And I got regular treatments from a chiropractor and massage therapist and started strength training.”

Mindfulness is one of the key tools Kathleen uses to stay balanced and recognize when she’s veering off track. “I take a more balanced approach to living, which to me, means having strength, health and joy for everything I do. If I lose one of things, then I know I’m out of balance again and re-focus my efforts.”