Explore every episode of the podcast Mindful Miles w/ Jason Melvin

This is a 30 minute easy paced run. Press play as you're tying your shoes as I take you through setting an intention during your stretch and dynamic warmup. This run is all about setting an intention, learning how to focus on the present moment, how to run body scans to monitor your form, and any tension you may feel in your body. Come run some mindful miles with me at a nice easy effort. 

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

What are mindful miles? I have fun things in store for you. Now, this isn't going to be your regular run of the mill talk-show style podcast. This is going to be an experience. Where, as you're getting ready to go on your run, you tune in, set an intention with me, and I guide you through your recovery run that focuses on mindfulness practices, breathwork techniques and transforms these runs into moving meditation. I want to create something that you can look forward to on Mondays. So join me, run some mindful miles, reset your nervous system, reduce your anxiety, and let's lean into the therapeutic nature of running. See you guys out there.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In today's episode we’re going to dive into Casey’s second week of training. He got some new gear as well. And we focus on his speed runs, his long run, and his bike ride to Coors field where he prospected a future running trail. We talk about tough mudders and how they don't count as real races. Then, Jason tells stories from the Vortex Ultra in Sedona where things went wrong and there were huge lessons to be learned. We end this episode about mindset and how pivotal it is and the lessons that running teaches that make you a better, more self-aware person. Let us know what you think!

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Allow me to reintroduce myself my name is HOV! Well, actually our names are Jason and Casey Melvin. And we're documenting our process as we train for a half marathon this summer. As busy dads of young kids, time often slips  by us. This podcast is a way for us to get intentional, connect more as brothers, and bring a deeper purpose to a family vacation at the beach. Follow along as we train, grow, and tell the stories of how this training block impacts us. The messages will be easily applicable for you in your life. Follow along, train with us, and follow us on instagram @brothers.on.the.run.podcast

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

 In Episode 10 of Brothers on the Run,  Jason and Casey Melvin celebrate reaching double digits in both their podcast and running journey. They discuss the significance of recording ten podcast episodes, marking them as part of the elite 10% in the podcasting world. They dive into their recent running experiences, including wildlife encounters, terrain challenges, and upcoming races. The episode covers their mental and physical state, training updates, and strategies for staying accountable and fueled during runs. Tune in for a hilarious and motivating chat about their progress, playlist choices, and plans for the upcoming half marathon.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In Episode 9 of the Brothers on the Run Podcast, hosts Jason and Casey Melvin dive into an exciting mix of topics including bear sightings, trail runs, hiking, mental training exercises, and marathon aspirations. Fresh off his sabbatical, Casey shares his rejuvenating weekend in the Rocky Mountain National Park, while Jason talks about his latest trail adventures in Sedona. The brothers also chat about their training regimes, upcoming races including a 'glizzy' 5K on July 4th, and even dream about running their ideal marathons. Tune in for an engaging episode filled with personal stories, running tips, and more!

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Jason and Casey tap in to their mental health and energy levels as two dads who are training for a half marathon. Last week's long run had them push for 10 miles. Casey went back to the Canyon, and Jason kept it on the streets and broke his long run into 3 smaller runs. There's also an itinerary change. Casey's flying home a little earlier, to better accommodate his family flying back east. So, there may or may not be a July 4th 5K run fueled by Hot dogs and Athletic Brew Co. beers. Only 5 weeks to go! Tune in to hear more about the things they're going through and root them them as they're on the home stretch of training.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In episode 7 Jason and Casey discuss their 9+ mile long runs from last week. Casey ventured to a wide open trail that was surprisingly flat and will be a staple for his training going forward. Jason didn't have the same experience. He went on a trail run and had some struggles after a long weekend camping with his kids. Also in this episode they discuss the vibes, playlists and some different running experiences that they'd like to embark on when they're at the beach this summer. Tune in for full details and stories.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this week we discuss Casey's longest run of his entire life, and we breakdown the mental battles we've been having. Casey didn't get a good nights sleep before his long run, and Jason has been battling some inner demons of comparing himself to where he was last summer. Also in this episode, Casey takes a roadtrip to the desert, and went on a run that restored his relationship with running. Jason ran a trail race over the weekend and he discusses how he had a wonderful time, but placing lower than he would've liked almost stole the joy from the experience. We deep dive more into trail running, future races, and big horned sheep!

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In episode 5 Jason and Casey discuss their recent hill workouts, Jason's race this weekend, Casey's longest run ever coming on Thursday, and we go down a rabbit hole called google earth as we start to plot out the course we want to run. We also touch on our 10K playlist and what was hitting and what wasn't out on the trails today. It's an all over the place BS session between two brothers talking running. 

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Casey is back from injury, and there’s a lot to catch up on. We get an update from the chiropractor appointment, Casey debuted his new shoes today, so there’s a hoka clifton 9 review after one run. In his down time over the last week he took a deep dive into the importance of zone 2 running. We’re going to preview his week of training back and catch up to see where he’s at.

We’re both committing to run a 10K this saturday at some point and we’re going to collaborate on a playlist that we’ll both listen to. Drop us any suggestions and we’ll let you know if it makes it into the list!

Please like and subscribe and give us a rating if you’re enjoy the show.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In Episode 3, Jason and Casey discuss where Casey’s head is at, how his body is feeling, and the things that Casey is digging into in the newly discovered running world.

Casey’s dealing with a little bit of knee and leg pain, but that hasn’t discouraged him at all. He’s taking preventative action by lining up a chiropractic appointment, but that isn’t slowing him down. As a beginner runner, Casey mentions that there’s still a lot to learn, and that’s where he feels he is at in his journey. The runs are mainly for research and development and finding his pace and his groove. The content he’s digging into is a way for him to start understanding running training lingo and the why behind his training methods.

Finally, we talk about music and how it influences certain runs, things he’s learned from the Nike Run app coaches with regard to music and effort, and we discuss some runfluencers which is always a fun topic. Things are still very new, but Casey is embracing his newly indoctrination into the run world. Because if there’s anything you take from this episode, it’s that if you go out and run, you’re a runner and the running world will embrace you.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Host Jason Melvin guides listeners through a reflective and mindful 30-minute run, encouraging alignment with the natural changes of November. He emphasizes the importance of warming up properly, appreciating the harvest of the past year, letting go of what no longer serves us, and setting intentions for the winter and the coming year. Jason also highlights the importance of staying present, protecting energy, and setting boundaries as we approach winter and the holiday season.

00:00 Introduction and Warm-Up
00:36 Reflecting on the Year
02:47 Starting the Run
03:04 Connecting with Nature
05:57 Harvest Reflections
08:57 Letting Go
15:16 Midpoint and Momentum
18:53 Energy and Boundaries
24:59 Setting Intentions
30:40 Cool Down and Gratitude

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of Mindful Miles, host Jason Melvin takes listeners on a 30-minute mindful fun run with a Halloween theme. Emphasizing the power of consistency over intensity, Jason encourages runners to reminisce about childhood Halloweens, trick-or-treating, and favorite Halloween movies, while maintaining a relaxed pace. The episode highlights the benefits of integrating smiling, nostalgic memories, and mindfulness techniques to enhance the enjoyment and effectiveness of running. Listeners are guided to stay present, scan their bodies, and breathe in the magical fall season, transforming the run into a joyful mental and emotional journey.

00:00 Introduction and Warm-Up

01:01 Setting the Intention for Fun

02:42 Nostalgia and Halloween Memories

07:15 Reflecting on Favorite Halloween Moments

10:35 The Power of Smiling While Running

13:51 Body Scan and Relaxation

14:10 Easing into the Run

16:51 Focus on Your Breath

20:26 Nostalgic Halloween Memories

24:04 Mindful Running Insights

26:42 Cool Down and Reflection

27:05 The Joy of Playful Running

28:43 Inner Child and Mental Game

30:56 Intentional Thoughts and Emotions

31:26 Closing Thoughts and Farewell

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

As a runner and a breathwork practitioner, I've noticed a huge correlation between the two activities. Both of which, actively reset your nervous system. However, I know that not a lot of people are into breathwork that run. Today's experiment is to bridge the gap.  

I use your breath as a tool. In the beginning I want you breathing a little harder than an easy pace. Your breath is the key to breaking up blockages you may have that are felt in your body. We clear things out in the first half, in order to make space for the things we want to call back in during the second half of the run.

In this episode my goal is that you go out on a run, and return home with a healthy, regulated nervous system. 

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of 'Mindful Miles,' host Jason Melvin guides listeners through a 30-minute easy run, emphasizing the importance of connecting with oneself. Listeners are encouraged to embrace mindfulness, breathwork, and body awareness to create a deeper sense of self-connection. Jason provides step-by-step instructions for warm-ups, breath focus, and a body scan while running, blending thoughtful prompts with music to foster a grounding and reflective experience. This session aims to help runners release stress, appreciate their bodies, and reconnect with their inner selves amidst the chaos of everyday life.

00:00 Introduction to Mindful Running
01:02 Setting the Intention: Connection
02:30 Starting the Run: Breath and Body Awareness
05:18 Body Scan and Gratitude
06:34 Music Interlude
08:03 Deeper Self-Reflection
11:15 Releasing and Letting Go
14:40 Slowing Down and Gratitude
25:20 Final Reflection and Conclusion

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of Mindful Miles, host Jason Melvin takes listeners on a deeper exploration of gratitude and thankfulness. This session encourages runners to appreciate not only the joyous moments in their lives but also the challenges and hardships that have shaped them. Through mindful running, participants are guided to honor every part of their story, recognizing their own strength and resilience. The episode emphasizes the importance of self-love, even for the imperfect parts of ourselves, and radiating gratitude as a positive energy to the world around us. Join Jason in this transformative run as he shares how to integrate gratitude into daily life and maintain a mindful, thankful mindset.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of Mindful Miles, host Jason Melvin delves into the power of gratitude and how it can transform your running experience. Jason encourages listeners to shift their mindset from viewing runs as a chore to seeing them as an opportunity. He emphasizes the importance of finding joy in running and practicing mindfulness. The episode includes a guided, breathwork-style run, blending intense initial pace with a gradual cool-down, promoting body awareness and gratitude. Listeners are urged to focus on positive self-talk, fostering a sense of confidence and enjoyment throughout their run.

00:00 Introduction to Gratitude and Running
00:42 Mindset Shift: Embracing the Run
01:56 Starting the Run with Gratitude
02:46 Breathwork and Intensity
03:31 Mid-Run Motivation and Music
13:47 Final Push and Cool Down
22:10 Reflecting on Gratitude and Positivity
28:59 Conclusion and Final Thoughts

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of Mindful Miles, host Jason Melvin guides listeners through a mindful running session focused on connecting with their bodies and intentions rather than speed or distance. Jason starts the session with deep breathing exercises and encourages participants to tune into their body's sensations and emotional states. Throughout the run, he provides gentle cues to help runners stay present, adjust their pace, and align their movements with desired feelings like calm, energy, or strength. The session emphasizes listening to the body's innate wisdom and concludes with reflective breathing and gratitude for the body's strength and resilience.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of Mindful Miles, host Jason Melvin focuses on the importance of celebrating achievements and personal growth. Jason shares his personal experience from the Turkey Trot on Thanksgiving, emphasizing how much closer he's come to his goals over the past year. He encourages listeners to recognize their accomplishments, overcome challenges, and build self-confidence. As the run progresses, Jason guides you to envision your future self and set intentions for your journey ahead. Join Jason in reflecting on past victories and paving the way towards a stronger, more balanced future.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Embracing Selfishness: Overcoming People-Pleasing Through Running

In the season three premiere of the Mindful Miles Podcast, host Jason Melvin discusses the concept of being selfish in a positive light. Triggered by a social media comment, Jason explores how running has helped him overcome being a people pleaser and instead focus on self-care and personal growth. He shares personal anecdotes about how prioritizing his own well-being has benefited his family, especially his children, by setting a healthy example. Additionally, Jason highlights the importance of running for mental clarity and emotional regulation. This episode encourages listeners to embrace selfishness as a necessary step towards becoming better individuals and caregivers.

00:00 Introduction to Season Three
00:21 The Trigger: A Story About Selfishness
01:48 Overcoming People Pleasing Through Running
03:26 The Benefits of Being Selfish
11:15 Teaching Healthy Habits to Children
17:27 Running for Nervous System Regulation
20:10 Conclusion: Embrace Selfishness

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Mindful Miles Podcast Season 3 Trailer: Embrace Movement, Mindfulness & Personal Growth

Welcome back to the Mindful Miles Podcast! In Season 3, we're delving deeper into the mind-body connection, personal growth, and lessons from movement, fitness, nature, and mindfulness. I'll share my personal journey, and I want to hear your stories too. If running, movement, or mindfulness has impacted your life, reach out to share on the podcast. Join us for real conversations and real growth. Lace up, breathe deep, and let's move forward together this spring!

00:00 Introduction to Season Three
00:29 Personal Stories and Experiences
00:41 Community Engagement
01:04 Call to Action
01:15 Season Three Launch

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Memorial Day Reflections, Embracing Freedom, and the Spirituality of Running

In this episode of Mindful Miles, Jason Melvin shares his reflections from Memorial Day weekend, discussing the importance of honoring the ultimate sacrifice made by soldiers for our freedoms. Jason explores the concept of freedom and how it is often constrained by self-imposed limitations. He talks about his experience embracing morning runs, the challenges and benefits that come with it, and how running serves as a spiritual practice. Jason also highlights the transformative power of running, considering it a form of meditation and connection to nature, intuition, and spirit. The episode concludes with journal prompts encouraging listeners to reflect on freedom, motivation, spiritual connection, and morning routines.

00:00 Introduction and Episode Overview
01:36 Memorial Day Reflections
05:46 Living with Intention and Freedom
10:53 Becoming a Morning Runner
17:35 The Spirituality of Running
26:05 Journal Prompts and Conclusion

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Embracing the Journey: Launching 4, 4, 4 Runco and the Power of Mindful Miles

In season three, episode seven of the Mindful Miles podcast, host Jason Melvin discusses the launch of his new brand, 4, 4, 4 Runco, and the emotional rollercoaster leading up to it. He reintroduces the podcast to new listeners, emphasizing that it integrates mindfulness, mental health, nervous system regulation, and movement, and invites audience participation. Jason describes the stress, pressure, and ultimate pride in launching his brand, sharing how running helps him cope with emotions. He offers journal prompts to encourage self-reflection and announces his new goal to become a morning runner. Jason concludes by highlighting the significance of feeling aligned with one's path and invites listeners to tag him in their mindful running experiences.

00:00 Welcome to Mindful Miles Podcast
00:25 Reintroducing the Podcast
02:56 The Launch of 4, 4, 4 Run Co
04:57 Emotional Rollercoaster of Launch Week
17:56 Processing Emotions Through Running
23:42 Reflecting on the Journey
29:02 Journal Prompts for Self-Reflection

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Embracing the Flower Moon: Spirituality and Running

In this episode of the Mindful Miles podcast, host Jason Melvin explores the spiritual aspects of running under the energy of the Flower Moon. He discusses how running has helped him connect with his mind, body, and the universe, and how it has influenced his creation of the 444 running apparel brand based on universal signs and angel numbers. Jason shares personal stories of revelation and emotional expression through running, emphasizing how dressing for the part can manifest future goals. Tune in to hear how running can be more than just fitness; it's a pathway to spiritual growth and connection.

00:00 Introduction and Full Moon Vibes
00:48 Spirituality and Running
01:32 Launching the 444 Running Brand
02:39 Manifestation Through Style
03:45 Personal Transformation and Style
09:30 Running as a Spiritual Practice
11:58 Emotional Release Through Running
13:43 Connecting to the Universe While Running
15:54 The Deeper Impact of Running
20:37 Conclusion and Call to Action

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Navigating the Middle Ground: Trusting the Process in Times of Uncertainty

In this episode of the Mindful Miles podcast, host Jason Melvin shares an honest and vulnerable look at his current state of limbo in training, brand building, and personal growth. Despite lacking concrete dates and clear goals, Jason emphasizes the importance of trusting the process and staying aligned with one's values and aspirations. He explores how this unsettled middle ground can foster personal development and inner strength. Additionally, Jason discusses his upcoming volunteer role at the Cocodona 250 ultramarathon and provides insights into the development of 444 Run Co. Tune in to hear how Jason navigates through uncertainty and continues to take intentional actions toward his dreams.

00:00 Introduction and Current State
01:43 Mindfulness in Training
04:12 Personal Growth and Trusting the Process
07:17 Upcoming Event: Cocodona 250
08:31 Building a Running Culture in Sedona
10:05 Manifestation and Personal Branding
15:56 Conclusion and Call to Action

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Journey to Mindful Running: Jason Melvin's Transformation

In Season 3, Episode 4 of the Mindful Miles podcast, host Jason Melvin shares his personal journey into running, how it transformed his life, and the launch of his new apparel brand, 444 Run Company. Reflecting on his high-stress background in construction management in Washington DC, Jason discusses his transition to a nomadic lifestyle during the pandemic and the self-sabotaging habits he overcame along the way. Emphasizing the importance of sobriety, mindfulness, and holistic health, Jason reveals how running became a pivotal part of his personal development. He encourages listeners at every stage of their running journey to stay consistent and intentional, illustrating how running can serve as a powerful tool for both physical and mental transformation. Jason outlines his training experiences and long-term goals, advocating for running with purpose and celebrating the broader benefits of the sport.

00:00 Introduction and Exciting Updates
01:59 Life Before Running: Stress and Struggles
04:36 A New Beginning: Embracing Change
07:06 The Turning Point: Overcoming Self-Sabotage
08:51 Discovering the Power of Running
12:25 Training and Personal Growth
20:32 Mindfulness and Holistic Health
23:48 Conclusion and Community

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Mindful Miles: The Strength to Endure Adversity

In this episode of Mindful Miles, host Jason Melvin reflects on a challenging week marked by illness in his family, the organization of an ultra marathon, and personal health struggles. He delves into the deeper purpose of running and mindfulness, emphasizing how these practices build resilience, grit, and emotional strength to face life's adversities. Jason shares personal anecdotes, revealing how the physical and mental reserves built through running helped him support his family and manage stress. He underscores the holistic benefits of running beyond physical fitness, highlighting its role in personal growth and mental fortitude.

00:00 Introduction and Weekly Recap
00:45 The Purpose of Running
02:04 Building Strength and Resilience
04:16 Challenges and Overcoming Adversity
05:56 Supporting Others and Personal Growth
14:07 Reflection and Conclusion

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Mindful Miles: Embracing Growth and Launching 444 Running Company

In this episode of Mindful Miles, Jason Melvin celebrates a series of personal milestones, including overcoming allergies and the creation of his first reel for the 444 Running Company. Jason introduces this new inclusive running apparel brand, inspired by a desire to promote a holistic approach to running. He shares his personal experiences with running as a tool for emotional and mental growth, recounts an emotional run, and discusses the significance of the full moon and setting new intentions for personal and professional growth. Jason also reveals his new self-care routines and emphasizes the cumulative power of small positive changes. Tune in for an in-depth look at how Jason is navigating his journey of growth and mindfulness.

00:00 Introduction and Milestones
01:13 Launching 444 Running Company
02:50 The Philosophy Behind 444
05:10 Emotional Run and Personal Reflections
08:31 Self-Care and Wellness Routine
12:23 The Significance of the Pink Moon
15:29 Astrological Insights and Career Growth
24:09 Final Thoughts and Call to Action

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Welcome to this special breathwork session created for the 444 Summer Reset. In this episode of Mindful Miles, we invite you to slow down, tune in, and return to your center. This is a guided somatic breathwork practice designed to help you reset your nervous system, clear stagnant energy, and reconnect with your intentions for the season ahead.

This session is your invitation to come home to your body — to your breath. Let this be a turning point. A moment of clarity. A reminder that every inhale is a new beginning.

🎙️ What You’ll Experience:

• A grounding introduction to set your intention
• A somatic breathwork journey guided by rhythm and release
• Space for integration and reflection
• A reminder that you are your own healer, and your breath is the medicine

🌞 Perfect For:

• Those participating in the 444 Summer Reset challenge
• Anyone needing a mid-season energetic reset
• Runners, creators, parents, and seekers ready to re-align
• Listeners looking to feel more connected to their body and intuition

📓 Journal Prompts to Reflect On After the Session:

1. What emotions or insights came up for me during the breathwork?
2. What am I being called to let go of this season?
3. What parts of me feel ready to rise?
4. How does my body feel now compared to before the session?

✨ Final Words:
You showed up — and that’s everything. This is the reset you didn’t know you needed. Come back to this breathwork anytime you feel off course. You’re always one breath away from remembering who you are.

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

In this episode of the Mindful Miles podcast, host Jason Melvin covers three main topics: the influence of the strawberry moon on his energy, a new 444 run and co-sponsor challenge, and reflections on Father's Day. Jason shares how waking up early to run during dawn, inspired by the strawberry moon, reinvigorated his creative energy. He provides details on the upcoming 444 challenge that includes workouts, journaling, and a breathwork exercise to reset energy for the summer solstice. Lastly, he reflects on the shift in his Father's Day experiences over the years, emphasizing health, fitness, and personal growth for the sake of his children. Jason concludes by encouraging listeners to join the challenge and embrace positive changes.

00:00 Introduction and Episode Overview
01:39 Reflecting on the Strawberry Moon
07:41 The 444 Challenge Explained
11:04 Father's Day Reflections
18:31 Conclusion and Call to Action

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Navigating Energetic Ebbs and Flows: Post-Launch Reflections and Summer Intentions

In this episode of the Mindful Miles podcast, host Jason Melvin provides a personal check-in following a bustling few weeks that included the launch of 4, 4, 4, several campaigns, and a successful Global Running Day giveaway. He shares insights on managing the emotional and energetic crash post-launch, comparing it to a post-race depression, and discusses how he worked through a period of low energy and introspection. Jason examines the different energies associated with trail and road running, using them as metaphors for life's phases. He also reflects on the significance of the upcoming full moon and sets intentions for the summer, aiming to balance play and depth. The episode concludes with a review of the new Bandit quarter tights and 4, 4, 4 singlet, and provides journal prompts to help listeners align with the new season's energies.

00:00 Introduction and Episode Overview
02:30 Reflections on Global Running Day
07:29 Experiencing an Energetic Crash
12:32 Balancing Trail and Road Running Energies
17:33 New Gear and Upcoming Full Moon
19:44 Setting Intentions for Summer
24:17 Journal Prompts and Final Thoughts

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Mindful Miles Podcast: Embracing Summer Running Vibes

In season three, episode nine of the Mindful Miles podcast, the focus shifts to summer running. The host begins with a light-hearted quote from 50 Cent, emphasizing the summer theme. Discussed topics include mindful tips for running in hot weather, the importance of hydration and SPF, the benefits of morning versus evening runs, and the host's current shoe rotation. The episode also highlights the value of creating curated summer running playlists, including genres like dub reggae and surf punk. Listeners are encouraged to share their favorite summer running songs and playlists, fostering a community of shared vibes and experiences.

00:00 Introduction and Summer Vibes
02:59 Mindful Tips for Summer Running
08:02 Hydration and Nutrition for Summer Running
09:28 Sun Protection and Gear
13:07 Morning vs. Evening Runs
15:59 Shoe Rotation Review
22:45 Summer Running Playlists
28:35 Conclusion and Call to Action

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Mental Shifts and Recovery: Week 6 Training Update for Phoenix Marathon

In this episode of the Mindful Miles podcast, host Jason Melvin shares his experiences and adjustments during week six of his training for the Phoenix Marathon. He discusses the mental shift he's experiencing due to his involvement with social media and content creation, as well as the importance of balancing physical recovery. Jason highlights his new recovery methods, emphasizing the value of proper sleep and hydration with the help of Off Field products. He recounts a strenuous hike on Bear Mountain, reflecting on the necessity of strength training to prevent injuries. Additionally, Jason shares insights from a challenging speed workout and stresses the importance of listening to one's body to avoid burnout. The episode concludes with a reminder of the incremental but rewarding progress made through consistent effort and mindfulness in marathon training.

00:00 Welcome to Week Six of Marathon Training
00:38 Mental Shifts and Creative Focus
01:30 Training Recap and Bear Mountain Hike
05:13 Speed Workouts and Recovery Challenges
07:58 Recovery Regimen and Product Shoutout
09:52 Wrapping Up and Looking Ahead

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Mindful Marathon Training: Integrating Mindfulness into Running

In Season 4, Episode 5 of the Mindful Miles Podcast, host Jason Melvin takes us through his journey of integrating mindfulness into marathon training. Jason, a running enthusiast from Sedona, Arizona, shares insights from his ongoing marathon training for the Phoenix Marathon in December. He emphasizes how mindfulness not only enhances athletic performance but also improves mental and emotional well-being. The episode details his recent experiences, lessons learned, and the importance of aligning running with one’s energy. Jason also introduces his running brand, 4 4 4 Run Co, and its ethos of divine protection and perseverance. Throughout, he discusses the balancing act between training, work, and family life, and how mindful practices have aided his personal growth and sobriety. Listeners are encouraged to follow his journey on YouTube and subscribe for more weekly content aimed at helping runners integrate mindfulness into their training routines.

00:00 Introduction to Mindful Miles Podcast
01:25 Mindfulness in Running
03:14 The 4 4, 4 Runco Brand
05:24 Missed Opportunity and Reflection
10:33 Training Recap and Lessons Learned
20:40 Conclusion and Future Plans

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

Harnessing Mindfulness in Marathon Training: Lessons from Week Four

In this episode of the Mindful Miles Podcast, host Jason Melvin reflects on the lessons learned during week four of his marathon training block for the Phoenix Marathon. Despite a chaotic and challenging week three, Jason emphasizes the importance of mindfulness, intentionality, and managing energy and attitude in training and daily life. He shares insights from his favorite workouts, discusses the impact of setting intentions, and provides three journal prompts for listeners to improve their own mindfulness practices. Jason's experiences highlight how training with mindfulness positively affects not just running, but life in general.

00:00 Welcome and Episode Introduction
02:21 Week Four Recap and Key Lessons
06:04 Mindful Training Insights
07:50 Detailed Week Four Workouts
08:57 Half Marathon Experience
12:58 Reflections and Takeaways
23:30 Journal Prompts for Mindful Training
25:54 Closing Remarks and Future Plans

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Mindful Miles - Embracing Imperfection in Marathon Training

In this episode of the Mindful Miles podcast, host Jason Melvin shares his journey through an imperfect week three of marathon training for the Phoenix Marathon in December. Despite missing three consecutive days of training due to family responsibilities, Jason emphasizes the importance of resilience, mindfulness, and maintaining balance between life and training. He discusses the significance of not punishing oneself for missed workouts and instead focusing on consistency and positive energy. Jason also reflects on the importance of self-compassion, finishing strong, and setting an example for his children. Join him as he navigates the challenges of marathon training while balancing the demands of family life.

00:00 Introduction and Weekly Recap
00:46 Embracing Imperfection in Marathon Training
02:26 Balancing Family and Training
03:20 Mindfulness and Mental Resilience
09:43 Bouncing Back and Finishing Strong
19:38 Final Thoughts and Encouragement

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.

The Mindful Marathon: Training and Transformation

In this episode of the Mindful Miles podcast, host Jason Melvin discusses week two of his training for the Phoenix Marathon, where his target is to finish under three hours and 15 minutes. Jason emphasizes the dual aspects of running—pursuit and performance—and mindfulness, sharing how running is a form of meditation and personal growth for him. He discusses his transition from trail runs to speed work, lessons learned from previous marathons, the importance of mindset, and tracking performance against rest and recovery. Jason also provides details on his training regimen, including speed days and long runs, and offers insights into handling mental challenges during training.

00:00 Introduction to the Mindful Miles Podcast
00:54 Setting the Marathon Goal
02:55 Training Plan and Initial Weeks
04:42 Speed Work and Long Runs
17:23 Mindset and Mental Strategies
24:45 Conclusion and Call to Action

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Season 4 Kickoff: Mindful Training and Overcoming Future Worship

In this episode of the Mindful Miles Podcast, we kick off the fourth season with a focus on intentional training aligned with body, breath, and mindset. Jason discusses the concept of 'future worship,' offering insights into staying present and enjoying the process of growth rather than fixating on future goals. Practical advice for beginner runners, including starting slow, prioritizing consistency over perfection, and the importance of recovery, is shared. Jason also highlights recovery practices and partnerships that contribute to holistic well-being. Listeners are invited to engage with the podcast by sharing their own experiences and questions.

00:00 Welcome to Season Four
01:45 Listener Questions and Labor Day Reflections
03:15 Understanding Future Worship
08:12 Do's and Don'ts for Beginner Runners
17:20 Effective Recovery Practices
23:06 Conclusion and Invitation

Thanks for running mindful miles with me! Please rate and subscribe and share with a friend if you found this helpful. Also, I'd love to hear your feedback on how this went for you. Shoot me a DM and let me know your thoughts on the cues and music selections. I would love to hear your feedback🙏.