The link between running and our mental state is undeniable… They don’t call it a “runner’s high” for nothing. But different types of running also shape our mood differently, so what have you been feeling lately? What’s your intention? Whether it’s joy, resilience, or grounding, these plans were created by our expert Running Coach to help you feel better over the course of one month. Full of motivation, essential gear, playlists, and more, these plans provide everything you need to pick up the pace.
Equal parts challenging and meditative, running is a bonafide way to release stress and ground down. And because we could all use more of that these days, mindbodygreen and New Balance are bringing you a custom running plan with your grounding at the finish line. Designed by a running coach and mental health expert, every mile of this 30-day plan will leave you lighter, stronger, and freer.
Meet Your
Running Coach
Meet Meet Your
Mental Health Coach
Running Coach
Tammy Salazar-Andurand
MENTAL HEALTH COACH
Dr. Samantha Boardman, M.D.
Tammy is a New York based running coach (and everyday runner) dedicated to helping all her athletes succeed, whether it be their first marathon or fastest 10k. She has been coaching runners of all levels for six years and continues to educate herself on the evolving sport to provide the best and most effective training programs.
Dr. Samantha Boardman, M.D, is a New York based positive psychiatrist, committed to fixing what’s wrong and building what’s strong. Her practice, rooted in Positive Psychiatry, takes a more expansive approach, focusing on the promotion of well-being and the creation of health.
Before you start counting miles, let’s explore running as a form of stress release…
These days, we’re not walking toward stress release—we’re sprinting toward it. “A study came out a year ago looking at how exercise is as good as medication for anxiety,” Dr. Boardman stated. And according to her, that has a lot to do with its coinciding flow state: “There’s nothing else you could be doing, there’s nowhere else your mind could be. You are deeply present and your body and mind are one, that’s what’s happening when you’re running.” Running grounds us, but it also helps us deal with stressors.
“What running can do is refocus,” she explains. “You’re moving the camera to a different place and away from that state of anxiety. You’re turning that part of your brain off when you’re engaging in movement, like emotional windshield wipers. Engaging that physical activity will be the most reliable antidote for your stress.”
Dr.Boardman's Tip +
To feel more grounded, spend time in nature. The natural world interrupts rumination and is one of the most reliable mood boosters I know.
Ready to run?
One of the best things about running is that it can adapt to whatever state-of-mind you need most—relaxation included. Running can even be a form of self care, and this running plan proves it! Our running coach, Tammy Salazar-Andurand, has designed this one-month plan to help you explore the present moment as you work your way up to a 45-minute progression run. “For me, running is my me-time,” Tammy describes. “Running can feel very freeing, and it has been very helpful for my mental health.”
Tammy's Tip +
Grounding Running Essentials
The Ultimate Running
For Grounding Playlist
To start your day feeling grounded and focused, do your run in the morning! Running can be an incredible way to get the mind and body on the same page as you start things off on a positive note.
New Balance
Essentials New Balance Sweatshirt
Beats
POWERBEATS PRO
New Balance
Impact Run
Short Sleeve
New Balance
Q Speed Jogger
RXBar
Protein Bars
New Balance
Fresh Foam X 1080v12
PRESENTED BY
Equal parts challenging and meditative, running is a bonafide way to release stress and ground down. And because we could all use more of that these days, mindbodygreen and New Balance are bringing you a custom running plan with your grounding at the finish line. Designed by a running coach and mental health expert, every mile of this 30-day plan will leave you lighter, stronger, and freer.
Tammy is a New York based running coach (and everyday runner) dedicated to helping all her athletes succeed, whether it be their first marathon or fastest 10k. She has been coaching runners of all levels for six years and continues to educate herself on the evolving sport to provide the best and most effective training programs.
Dr. Samantha Boardman, M.D, is a New York based positive psychiatrist, committed to fixing what’s wrong and building what’s strong. Her practice, rooted in Positive Psychiatry, takes a more expansive approach, focusing on the promotion of well-being and the creation of health.
Meet Your
Mental Health Coach
Before you hit the pavement, learn more about why running boosts your joy…
Ready to run?
Running Coach
Tammy Salazar-Andurand
MENTAL HEALTH COACH
Dr. Samantha Boardman, M.D.
Dr.Boardman's Tip +
Why does finishing a run leave us feeling on top of the world? According to Dr. Boardman, “It’s probably from this release of key neurotransmitters like serotonin, noradrenaline, dopamine, and endorphins that can be depleted, especially if someone suffers from anxiety or depression. It’s why you get this immediate boost when you run for 30 minutes. You’re elevating your mood!” Not only are we benefiting from these neurotransmitters, “you’re shutting down a lot of that chatter that’s going on. You’re dialing down the volume on some of those more negative emotions,” says
Dr. Boardman.
Our running coach, Tammy Salazar-Andurand, has designed this running plan to help runners focus on discovering joy through the simple act of moving. “Running for speed motivates you… Especially intervals'' Tammy says. “If you have a short goal, that fun, competitive mode gets you going and excited!” This plan will give you a regular dose of endorphins and joy. But over the course of one month, you’ll also run your way up to a 5k. Ready, set, go!
To feel more grounded, spend time in nature. The natural world interrupts rumination and is one of the most reliable mood boosters I know.
Joyful Running Essentials
The Ultimate Running
For Joy Playlist
Tammy's Tip +
Listening to music you love is a great way to turn up the joy of every run. When we jam and move at the same time, we create even more endorphins and set up the mood!
PRESENTED BY
Meet Your
Running Coach