Shattered Runner Meditations

You won't always be motivated and excited to run especially if you have a challenging workout or the weather isn't ideal. Good thing you have plenty of ways to motivate yourself and build excitement for your run ahead! This meditation will remind you of one of your very first runs and everything that running can provide you so you can use it to fuel your next run.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

What you say to yourself (or about yourself) matters in everything you do. Especially on a run! Productive self-talk can boost your confidence, increase your energy, and allow you to enjoy your runs more often. But what does that even look like?Use this meditation to identify what you usually say to yourself on your best runs and create a statement or mantra that you can repeat that will help you have those best, most fun runs, more often.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

Using data like your pace, distance, or power can tell you a lot about a run and your performance and while this data is important, it's also important to acknowledge other factors that contribute to a great run.While you warm up today, listen to this meditation to mentally prepare for a fun and productive run, and bring that positive energy with you throughout the rest of your day.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

It's so easy to talk yourself out of going for your run especially when life gets busy. The more you let yourself off the hook, the easier it becomes to do so and the further you'll be from your goals. Use this meditation to prioritize your run and your big goals reminding yourself of your why and how great it'll feel when you accomplish them.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

As runners, we expect a lot from our mind and body but we don't always take the time to acknowledge all that we are capable of. Expressing gratitude for the effort you're able to put into your running can create long-term motivation, build confidence, and keep it fun!Listen to this meditation before or after a run to recognize everything you're capable of and thank your mind and body.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

When you're sore, tired, or not in a good mood sometimes the last thing you want to do is go for your run. That's the best time to run though because running provides incredible mental and physical benefits. Use this meditation to up your energy just enough to start running and get exactly what you need out of today - lifting your mood, shaking out your legs, and thinking through challenges.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

The soreness you feel from training can be so satisfying because it's a sign of your hard work AND it can be so tiring to deal with that tension every week. Being able to release tension or tightness you're naturally holding on to will help you recover from your runs faster and keep you strong.Use this meditation to scan your body for unnecessary tension you're holding and accept the soreness you feel from training so you can shatter your next run.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

After your run, you may take some time to cool down and reflect on your performance. This is a key part of training and reaching your goals, but oftentimes your critical voice can overshadow the good things that happened on your run. Listen to this meditation post-run to reflect on how it went AND pick out a few things you enjoyed no matter how you performed. This will help you maintain your energy and love for running throughout your entire journey.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

Training for a race doesn't mean just physically training your body to handle the distance and effort. It also means training your mind to keep you locked in, confident, and energized. Your racing confidence starts during training and will only help you push through those challenging moments in a race.Use this meditation to build your race confidence and prepare for your next training run. You'll not only shatter this run but be as ready as possible to shatter your race!For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

If you're running a spring marathon, you're probably in the height of your training right now. Marathon training is challenging physically and mentally especially when you're really focused on putting in those miles every day. The monotony of your training runs are all part of the process to get you ready for race day so use this meditation to prep for your next run regardless of how tired or bored you may be.For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

When we're pushing toward a big goal - running your first 5K, going for a major PR, qualifying for a Major Marathon - it's easy to become ultra-focused on the end goal and forget to celebrate the wins along the way. Acknowledging the effort it takes to complete each run will boost your motivation and your confidence.Listen to this meditation after a run or any time you need so you can keep pushing to that big goal and shattering your runs!For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

A tough run can easily shake your confidence and make you question your fitness. Having a fantastic run one day only to struggle through the next can be frustrating and confusing, but it happens to all of us! The key is to let them go and focus on your next run.Listen to this meditation after a particularly challenging run, allow yourself to feel what you want to feel, then leave that run behind so you can shatter the next one!For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 absolutely shatter it. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

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 Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

Before you head out for your run, you take the time to (or at least intend to) warm up your muscles and your body. You should also be warming up your mind and getting focused for your run ahead. Use this meditation, as you physically warm up, to warm up mentally and set a solid goal for yourself so you can stay focused and absolutely shatter your run today. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

Running is a tricky thing, one day you're crushing your miles and pace and then next day you're barely able to put one foot in front of the other. This can be extremely frustrating and tank your confidence, if you let it! Use this meditation to take a look back on your running career 1 year from today and acknowledge how far you've come. Then you'll be primed to shatter your next run. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

If you've trained for any kind of race, you've probably met your running ego when you have a recovery run on the plan. That voice inside your head that tells you, you should be going faster or you don't want to look slow for all your social media or Strava followers. We all know those recovery runs or specific paced runs are on the plan for a reason and they serve a purpose. Use this meditation before your run to keep your running ego in check and stick to the plan, so you can shatter this run today and all future runs! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week!

Like many of you, I'm training for a marathon right now and had my longest run of the training block last weekend. All week leading up to this run, I was stressed about the distance, and I know I'm not alone in this experience! Feeling anxious, nervous, AND excited for a long run can be confusing and is also very normal. Navigating these feelings is difficult and might even shake your confidence to perform during your run. Listen to this meditation for a boost in your confidence and get ready to shatter your long run. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

With all your obligations, adding a run can feel like just another thing on your to do list that you "have to do" or "should do". What if you shifted your perspective and saw your run as something that add value to your obligations and help you show up in everything you do? Listen to this meditation as your prepare for your run to let go of the "have tos" and the "shoulds" so you can shatter your run. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

Training for a fall race is excited! Until you remember you have to train all summer in the heat... Summer running with vacations and the weather can be an instant de-motivator and can make you question the progress you're making. Use this meditation to set your intentions for your next run in the heat and manage your expectations so you can stick with your training and shatter your fall running goals. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

How many times do you finish a hard-effort run only to pick out all the things you could have done better? While it's important to analyze your runs to continuously improve, it's also crucial to remind yourself about good things in each run. This will help you maintain your motivation and boost your running confidence! Use this meditation after any run as you walk, stretch, or cool down to hunt for those good things about your run. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

We're our biggest critic, so when a run doesn't go the way we planned, it feels like a waste. You put in effort to get out there and push yourself though and that still deserves your recognition! As you cool down from your run, listen to this meditation to evaluate your performance and give yourself credit for putting in the work For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

A big run, race, or training plan can feel stressful, give you anxiety, and really put the pressure on. Your first approach to stress and anxiety may be to try and relax or ignore them. What if you tried to embrace them instead? Use this meditation before a big run, race or any time you're feeling more pressure than you can handle, so you can learn to use these feelings and embrace the pressure. Then, absolutely shatter your big run! You got this. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

If you haven't heard me say this before, mentally warming up is just as important as physically warming up before your run! You can even do both at the same time... it's a no brainer. Use this meditation while you physically warm-up to set your intention and get focused and excited for your run today. Then go out and shatter it! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

There are so many factors that contribute to a great run - feeling that runners high, the views, your expectations, the company, etc. What better feeling is there than having an absolutely amazing run?! As you warm up today, listen to this meditation so you can prime yourself to have your greatest, most fun run and truly enjoy it! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

Getting ready for a long run can be scary, intimidating, and daunting, even if you've ran this distance or time before, and your thoughts are no help. The only way to through this fear is to take action and get your run started. Listen to this meditation as you warm up to work through the fear for your long run, so you can get out there and absolutely shatter it! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

As runners, having a mindfulness practice can be difficult because we're always analyzing our pace or distance and looking ahead toward our next goal or race. A mindful run can be exactly what you need to reach that goal or shatter that race! Plus, a mindful run can help you stay in the moment and keep your passion alive when it gets challenging. Use this meditation to practice mindfulness now, so that on your next run you'll be ready to stay in the present moment and enjoy your run for exactly what it is. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

I just finished my second ever trail race and it reminded me how much fun running can be! When we're running for a big goal or training for an important race, we can forget WHY we run in the first place and what we enjoy about running. Listen to this meditation before your next run (or anytime you need a boost) to reconnect with the fun side of running. Then go shatter your run! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

A great run gives me all kinds of energy, positive vibes, and helps me be productive for the rest of the day. I hope you've experienced this too! Accomplishing a run AND categorizing it as a good run can really boost your confidence too. Listen to this meditation after a great run to consciously acknowledge your efforts, boost your confidence and carry that momentum with you throughout the rest of your day. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

If you're like me, you're often so busy that getting out for a run feels impossible! It's not impossible though, especially when you make running and your goals a priority! Taking just a few minutes to slow down with this meditation will help you prioritize running today and give you the extra push you need to get out the door. Then you can shatter your goals AND the rest of your day! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

I recently ran a half marathon and missed my goal of running sub 1:30 by 58 seconds! It's been difficult to accept missing my goal because I've put in so much work and energy to reach this point. But the sooner I can acknowledge that I still ran a 5 minute PR and accept the situation, the sooner I can get back to work! If you recently experienced something similar, or are trying to overcome a running challenge, use this meditation to accept it, so you can focus on the present, and get back to work shattering your runs. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

Being sore, tired, or not in a good mood doesn't always provide us with motivation to run, but a run is known to solve almost anything! The mental and physical benefits we receive on a run are unmatched and help us feel amazing when we're done. Use this meditation before your run to mentally prepare and give yourself that extra motivation you might need to get started. For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message

We have almost 80,000 thoughts per day so we need to make sure at least most of the are working for us rather than against us - especially during a run! The only way to do that is to pre-plan what you can say to yourself to push through challenges and have a great run. Listen to this meditation as you prepare for your run or as you physically warm up to create your running mantra and absolutely shatter your run! For more mental skills training and running motivation - Follow me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@shatteredrunner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and give the podcast a follow for updates on new meditations every week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/shattered-runner/message