The Surprising Connection Between Running and Coloring: How Both Can Help Your Mind and Body
As a psychotherapist specializing in athletes, eating disorders, and body image, I work with runners every day who want to run better, feel better, and fuel better. If you’ve followed my work for a while, you know I’m passionate about the intersection of these things—how our mental state influences our athletic performance and how movement can affect our relationship with our bodies.
But today, I want to introduce something that might sound a little random: running, flow states, and… coloring.
At first glance, you might wonder, What do these two things have in common?
The answer? Nothing… and everything.
What is a Runner’s High?
You’ve probably heard of the runner’s high—that euphoric, calm, or elated feeling that sometimes kicks in mid-run.
Physiologically, this happens when endorphins and other neurochemicals are released in response to sustained aerobic exercise. While the runner’s high doesn’t happen for everyone in the same way, the mental health benefits of running—like reduced anxiety and depression—are well-documented.
And even if you don’t feel "high" after running, you probably know that running has a way of shifting your mindset. Whether it’s clearing your thoughts, helping you problem-solve, or simply creating space for stillness, running changes your brain while moving your body.
But there’s another state that runners experience that’s equally powerful: flow state.
What is Flow State?
Flow state is that feeling of being fully immersed in an activity, where everything feels automatic and effortless.
For runners, flow happens when you’re no longer hyper-focused on pace or performance—you’re just running. Your breathing is steady, your footsteps are rhythmic, and you feel completely present.
To get into this state, you often have to remove distractions. That means:
✅ Running without obsessively checking your pace.
✅ Letting go of negative (or even positive) thoughts—just letting yourself be.
✅ Tuning into your body, breath, and movement instead of external pressures.
When you find this rhythm, running becomes something more than exercise—it becomes meditative.
What Does This Have to Do with Coloring?
Now, here’s where things get interesting. Coloring can also create a flow state.
Just like running, coloring is:
🎨 A repetitive, rhythmic movement (just like footfalls on pavement).
🎨 An immersive experience that quiets the mind (no racing thoughts, just focus).
🎨 A simple, structured activity with a beginning and end (similar to finishing a run).
Coloring has been studied as a mindfulness practice that helps reduce stress, anxiety, and intrusive thoughts. It allows us to be present, creative, and engaged—without external pressure.
Much like a run, coloring offers:
✔ A sense of completion ("I started this page, and now it’s finished.")
✔ A tangible reminder of progress ("I started my run here, and I ended up there.")
✔ A way to calm the nervous system ("I am focusing on this one thing, right now.")
Why Runners Need Rest Days—And What to Do with Them
One of the biggest struggles I see in the runners I work with? Rest days.
So many runners feel uneasy when they’re not moving. Maybe you’ve had a day where you’ve already run, but you’re still buzzing with nervous energy. Or maybe you’re injured or taking a planned recovery day but feeling restless.
This is where coloring—or any mindful, low-energy activity—can be an incredible tool.
Instead of overtraining or ignoring your body’s need for recovery, you can still engage in an activity that brings you into a flow state without the physical impact.
And for those who struggle with body image on rest days, a mindful practice like coloring can help shift focus away from self-criticism and toward self-care.
A Coloring Book for Runners—Designed for You
With all of this in mind, I created a coloring book for runners filled with positive affirmations to support your mindset—on rest days, recovery days, or whenever you need a reminder that your body is strong and enough just as it is.
I know how easy it is to slip into negative self-talk as a runner. That’s why these affirmations are here—to help rewire your brain to recognize the incredible things your body does for you every single day.
Try It for Yourself—Download My Free Coloring Pages!
I’d love for you to experience this for yourself. Click here to download a few free pages from my coloring book and see how it feels to slow down, focus, and be present—just like you do on a great run.
And if you’ve ever struggled with rest days, body image, or feeling "productive" outside of running, I’d love to hear from you.
👉 We’re having a conversation about this over on Instagram! Follow me and let me know—what’s your go-to way to unwind when you’re not running?
Ready to dive into more? Check out my courses here.