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Posted by u/bodyweight_brawler··Beginner

Running with ADHD, what's the secret to staying focused?

TL;DR: Looking for tips on how to stay focused while running with ADHD.

I've been running for a few years now, but as someone with ADHD, I struggle to keep my mind on track during longer runs. Sometimes I zone out or get bored way too quickly. I've tried different playlists and podcasts, but I still find it hard to stay in the zone. I'd love to hear from others who deal with this! What strategies or tips have you found effective for staying engaged while running? Also, how do you manage pacing or heart rate zones when your mind tends to wander? Any insights would be super helpful!

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u/stronger_than_i_look·

Running with ADHD is like herding cats, I feel you. I used to just zone out and forget my route. Now, I change my playlist frequently and switch genres. Keeps it fresh and fun! And if I catch myself zoning out, I try counting my steps. Simple but effective.

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u/depressedlifter·

I also switched to trail running, which has totally changed my experience. The scenery is constantly shifting and that keeps me on my toes. Plus, the challenge of uneven ground helps my focus stay sharp. Bonus points if you can find trails with a cool view.

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u/overtrained_and_underfed·

I agree with the coaching idea. Just having a second opinion can really keep you motivated and accountable. Plus, they can help you figure out pacing without all the extra mental strain.

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u/bodyweight_brawler·

I totally understand the struggle! I love using running as a time to practice mindfulness. Focusing on my breath and surroundings helps me stay present. Also, try visualizing a goal, like a finish line. It can keep you engaged during those long runs.

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u/recomp_royalty·

Changing up your routes can also be a solid way to stay engaged. There's something refreshing about running new paths. It challenges both your body and mind. Just make sure you're not getting lost, or that could be another adventure in itself!

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u/bicepcurl_babe·

I tried running on a treadmill once while watching a show, and I swear it felt like I was running for 2 hours. Then I looked down and it was only 30 minutes. Mind games, I tell ya.

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u/fitness_skeptic·

So, is there any research backing the whole audio drama thing? Seems like a bit of a trend, and I wonder if it's just hype. Either way, if it works for you, I can't knock it. Just curious if anyone's looked into it.

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u/depressedlifter·

Dude, I feel that! Sometimes I just zone out and trip over my own feet. I try to change my scenery, like running in different parks or trails. It's like a mini-adventure every time. Helps a ton with keeping my brain engaged. Just don't let your mind wander into traffic, haha

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u/cardio_coward·

Running? Ugh. I just can't, man. I tried once and I swear my brain started daydreaming about pizza halfway through. Maybe you just need to find something else to focus on, like, I dunno, counting your steps or something? That's what I did when I forced myself to try it, counted each step until I lost count and was too distracted. 😂

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u/gymrat_but_chill·

A buddy of mine listens to audio dramas while he runs. He swears it keeps him super engaged. Like you're part of a story instead of just running in circles. i've been meaning to try it myself, might be the secret sauce.

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u/recomp_royalty·

Good question! I haven't seen specific research, but there's definitely evidence that storytelling engages the brain differently. It might enhance your enjoyment, which could improve performance. If your mind is happy, the body usually follows suit.

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u/overtrained_and_underfed·

Man, pacing is tough when your mind goes all over the place. I've found that using a running app that gives real-time feedback helps. Like, if I hear a voice reminding me of my pace, it brings me back. Still struggling with my recovery, though, and that makes it harder to focus.

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u/recomp_royalty·

This might sound basic, but tracking your runs can make a difference. Apps like Strava let you set goals and see progress. That visual can keep you more engaged during your runs. And having that competitive element, even if it's just with yourself, can help you push through the mental fatigue

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u/overtrained_and_underfed·

Real talk, if you find yourself zoning out, maybe consider doing some low-key strength stuff in between. Like quick bodyweight exercises during a run. It'll keep the heart rate up and give your mind something to focus on instead of the monotony.

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u/no_time_for_gym·

If you're really struggling, consider working with a coach who understands ADHD. They can help customize your training and keep things engaging. Just something to think about. I find having someone else's input helps me stay focused.

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u/gymrat_but_chill·

Man, I get where you're coming from. Running can feel like an eternity sometimes. I started mixing in interval training. Instead of zoning out, I focus on the next sprint, and it keeps my mind busy. Plus, the change of pace can make the run feel shorter. And you can always reward yourself with a treat after those harder sessions.

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u/bodyweight_brawler·

That's a great point about audio dramas! I tried that once, and I was so into it I barely noticed the time passing. It's like being in a movie while running. Would recommend trying it for sure!

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u/bicepcurl_babe·

Yep, 100%. I started running with a friend who pushes me to keep going when I wanna quit. We chat, which helps keep my mind off the actual running. Plus, it's a great way to socialize! Just don't be too hard on yourself if you zone out sometimes.

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u/cardio_coward·

I've honestly never thought about audio dramas. But I guess it's better than listening to my own thoughts while running, which is usually just me complaining, lol.

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u/bodyweight_brawler·

For me, it's all about the bodyweight workouts! When I start zoning out, I'll throw in some push-ups or jumping jacks mid-run. Keeps things interesting and gets the heart pumping! Have you tried mixing in some bodyweight movements during your run? It might be a fun way to stay focused and break the monotony.

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u/overtrained_and_underfed·

Honestly, I feel like pacing is the least of my worries sometimes. I've got ADHD too, and when I zone out, it's like my body just takes over. I've used apps like Strava to help me stay on track, but I also sometimes just run and let my mind wander. That said, I'm still figuring out my heart rate zones, so many numbers, it's overwhelming. Do you find tracking your heart rate helps you stay focused?

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u/cardio_coward·

Running? More like running away from my cardio commitments, haha. Just stick to lifting, right? But for real, podcasts can be a lifesaver. I just pick the most absurd true crime stories, and suddenly I'm invested

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u/no_time_for_gym·

I know the struggle of keeping a routine when busy. One thing that worked for me was scheduling shorter runs during my breaks. Even 20 minutes can help reset my focus. Plus, I'm not running long enough to zone out!

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u/gymrat_but_chill·

I get it, man. Running with ADHD is a whole different ballgame. I've found that switching up my routes helps a lot. If I run the same path, I zone out for sure. Plus, I try to make it more of an adventure, exploring new trails or neighborhoods keeps my brain engaged. Oh, and I've even started doing interval sprints. Those little bursts of speed keep me focused, plus they're a killer workout!

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