The Mindful Runner Series
A 4 week 1:1 programme introducing mindfulness meditation and Rapid Tapping® techniques, specifically for runners.
Running is more than just miles. It’s an opportunity to connect with yourself, build mental resilience, and cultivate calm focus, if only you know how to pause the autopilot mind. Meditation helps guide your mind toward increased awareness and compassion for yourself and others, while reducing stress and anxiety and improving focus.
There’s no doubt and scientific evidence that both running and meditation can make a positive difference to our lives, but what happens when we bring running and meditation together? Well, that’s where the real magic happens.The Mindful Runner Series teaches you practical tools to tune inward, to notice your breath and body, and manage your inner critic, so running becomes a space of presence, clarity, and personal growth.
Meet The Mindful Runner Series
A 4 week Mindfulness Meditation experience to reconnect with yourself and strengthen your mindset
A 4 week 1:1 programme teaching you the foundations of mindfulness meditation and introducing you to the Rapid Tapping® method, designed specifically for runners.
Learn to pause, tune inwards, and build awareness of your breath, body, and rewire your mindset. Transforming how you approach both running and daily life well beyond the length of the series.
Each session includes a variety of guided meditations, dialogue, reflection prompts, individually tailored instruction, suggested home practice.
You will learn the foundations of mindfulness meditation and the skills to develop your home practice. Enabling you to access the range of benefits these tools can offer, your ability to navigate stress, manage your inner critic, and run with intention and presence.
Price: £295
How it works
Series format
This online series consists of 4 sessions each lasting an hour, taking place on a weekly basis. It’s recommended you practice at home at least 5-10 minutes a day during the series. I will be available for any urgent questions that come up in between sessions. It is a structured format but instruction will be adapted to your needs and goals. We’ll have covered no less than 12 different practices by the end.
To get started
To begin please book an introductory call by pressing one of the buttons. This allows us to check that the programme is for you. Alternatively you can email me on hello@nataliedoherty.co.uk. We then schedule our start date and an invoice for payment will be sent. Payment is required before our first session can be confirmed.
Week 1
The Power of the Pause – Learn the basics of mindfulness meditation and Rapid Tapping®, and practice getting comfortable with stillness. We’ll get clear on your goals and start supporting you to listen inwards.
Week 2
Breathing Space – Cultivate awareness of your breath, reconnect with curiosity, and start to develop your mind body connection and anchor your awareness back to presence.
Week 3
Body in Motion – Tune into noticing sensations within the body both in meditation and on the run, develop adaptability, and learn to navigate discomfort with mindful presence.
Week 4
The Inner Coach – Reframe negative self-talk, build self-compassion, and working through your final integration plan to map how you’ll integrate the practices into your runs and daily life
Why learn to meditate as a runner
Restore sense of agency over your thoughts and emotions
We have 6000 thoughts a day. Around 95% of those are repetitive. Many think that they can’t meditate because they can’t stop thinking. At its heart the whole idea of mindfulness meditation is to practice, over and over again, and to accept that time and time again we’ll get distracted by thoughts or emotions. The practice is to then return to tour chosen anchor (breath, for example). There are techniques we’ll use in this series is to become aware of your thoughts and emotions, to acknowledge and accept that they exist. To learn how to let them exist without having full control over your life and to know that you can shift towards more positive thoughts and emotions. To restore a sense of agency over your thoughts (and emotions), is something you can use in running. During training, long runs and races there will be many situations where your mind can curtail you. But with these tools and practices behind your training, you’ll be able to take back control of your mindset.
Learn to listen and respond to your body
The techniques we’ll practice will help you learn to tune into your body and improve your ability to be aware of your experience in the present moment. To build a better mind body connection, both in stillness and when running. Enabling you to listen in and respond to what your body is telling you. To learn to decipher between when it is your mind telling you to stop and not your body. To recognise runners stress in the moment and learn how to self-regulate your moods, so that you are better able to pause in challenging situations and manage make decisions about your response more effectively.
Simply softening and enjoying your run more
Learning to place your attention on the present within your movement and run itself, can bring a whole new experience to your runs and support you in responding to your environment. As you are running, what is it like as your foot touches the ground? How does the sun feel on your face? What does it feel like when your heel, and then your toes, lift off the ground? What sounds can you hear around you? Building a more mindful, and thus meaningful, internal communication, connection and relationship with running and the environment you are running in.
Self growth
If you’ve ever trained for any big race goal then you’ll know the self growth that comes with that. Meditation takes habit building and discipline to reap the benefits. That in itself can be enough to teach us a lot about ourself. Meditation can ask us to take an honest look at ourselves. To sit with our emotions and thoughts. That can be uncomfortable. Equally we may find meditation brings no big revelation, at least not on every occasion, and that can cause frustration. Whatever your experience, if you stay long enough with the practice, create a sustainable habit out of it, and remain compassionate to yourself, you will begin to notice the benefits. At the end of the day, meditation will make you not only a stronger runner but a stronger person in all areas of life. Much like running you’ll get to know yourself better and find an inner strength and resilience you never knew was possible.
Develop self trust
Meditation helps you develop the ability to ground, anchor and re-centre. From this space you’ll trust better in your ability to make the right decisions for yourself and trust your capacity to do hard things. Running - especially on race day or long run day - requires a need to do both. To make a decision whether you really need to stop or whether it’s your mind telling you that you can’t. To decide whether that niggle in your knee is worth aggravating rather than resting. To believe in your capacity to keep going, tackle that hill or run further or harder. Through meditation (and Rapid Tapping) you’ll develop an understanding of the physiology of stress and learn how to self-regulate your mood, so that you are better able to pause in challenging situations and manage your responses more effectively.
Gain a sense of more time
How do I find time to meditate? I don’t have any time for meditation now I’m training for a marathon, it’s hard enough fitting in work, being a parent, life. Two things I often hear. But listen up, when I meditate I feel like I actually gain more time in my day. I can’t quite explain this but it’s a common feeling amongst meditators. There is must be something in quantum physics to help explain the phenomenon but my take is that it helps me centre, to come back to the best version of myself. Even 3-5 minutes in meditation makes me feel like I’ve pressed an energy reset button, better motivated to make the most of my day and to make better choices about how I divide my time. Feeling like you have gained time and boosting your energy can be really beneficial when you’re trying to fit training into your already full life. Combine this with Rapid Tapping and boom. Both tools are proven to lower cortisol, that could also be in part what helps us feel less overwhelmed and that there is not enough time in the day.
FAQs
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Absolutely. If you run, you're a runner. Whether you’re training for an ultra, a marathon or just trying to get out the door a few times a week, these sessions are designed to support your mental game, wherever you are on your journey. Rapid Tapping can help you step into your runner identity and help you feel more worthy of calling yourself a runner. The running community is very friendly, but I know it can feel hard to trust we belong at times and I hope I can help you find that sense of belonging in the community.
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Mindfulness Meditation and the energy psychology tool of tapping has been shown to lower cortisol, interrupt stress responses, and create new neural associations. Rapid Tapping® builds on this by integrating the latest in neuroplasticity, NLP, and energetic principles to help people shift states, beliefs, and even behaviour faster than traditional models. Basically - we are working with both the brain state and the body state at the same time for both healing and better performance in life day to day. There is also research to show that mental imagery and positive self talk (both of which Rapid Tapping® incorporates) can boost sports performance.
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I am a certified Rapid Tapping® Pro Practitioner and I use the method on licence. Rapid Taping® is a innovative personal transformation method. It involves gently tapping on specific acupressure points and rewires your thoughts, emotions and energy in under ten minutes. Created as a method and UK built app by global EFT Tapping author and expert, Poppy Delbridge, this neuroscience-backed practice is used worldwide. It can quickly calm the nervous system, boost confidence, and help you break through mental blocks — perfect for race day nerves, runners imposter syndrome, or lack of motivation. And I am proud to have been trained directly by Poppy herself!
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Meditation is the practice of bringing your attention to the present moment, often by focusing on your breath, body sensations, or surroundings. It’s a simple, powerful way to build awareness, calm your mind, and strengthen your connection to your body. As a qualified yoga and meditation teacher I teach a range of meditation techniques but I give particular focus on mindfulness meditation and incorporation of self compassion. You don’t have to sit still for hours or “empty your mind.” It's about noticing your thoughts, not judging them, and gently returning to the now.
Mental imagery is a popular cognitive simulation technique defined as “a symbolic sensory experience that may occur in any sensory mode” (Hardy et al., 1996, p.28). I guide you to create immersive mental imagery to rehearse skills or an outcome. It’s very popular in amongst professional and elite athletes and teams.
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It’s a myth that you need to silence the mind and not think during meditation. We will start exactly where you are. I’ll guide you through everything step-by-step. Whether you’re brand new or have tried some of these tools before, we’ll tailor the sessions to your needs and experience. I have lots of tricks and techniques that will help. AND mediation and mental imagery involves lots of thinking, so your thinking monkey mind might be an advantage!
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Think of mindset work like a warm-up or cool-down - it doesn’t take long, but it can make a big difference.
Tapping and meditation don’t require hours of your time. Many clients start with just 5–10 minutes a few times a week before building daily for ultimate results, often:
After a run to process emotions or clear mental blocks
Before a key session or race to boost focus and confidence
On rest days to reset and recharge
You can treat it like mental strength training — small, consistent efforts lead to powerful results. I’ll help you build something that fits your routine and feels sustainable. Rapid Tapping in particular is designed to be just that, rapid to do and rapid to deliver results. And trust me, you will love the way it makes you feel so much that you will want to do this daily! It will become as essential as brushing your teeth.
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I’m a qualified coach, yoga and meditation teacher, and Rapid Tapping® PRO. My qualifications include:
ILM5 Coaching and Mentoring certification
Team Coaching certification
RY200hrs Yoga Teacher Training
RY100hrs Yin Yoga Training
Teaching Mindfulness Meditation certification
Rapid Tapping® PRO Level 1 and 2
APMG Change Management Practitioner
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Many of my clients who begin working with me at Om Tap Running go on to later explore wider career and life coaching with me. Or request Rapid Tapping® sessions to manage mood, and achieve wider life and career goals. It all comes back to helping you build self belief, find your magic and more joy. You can find out more at www.stickymatcoaching.com or book a quick free 20 minute chat to discuss your needs.
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