A few months ago, I started running daily. One of the most surprising "side effects" was getting flashes of creative insights during some of these runs. My runs helped me connect the dots and find the information I sought. They led me to my right next moves and good ideas. After trial and error, I created a formula that helped me get into a creative flow zone while running.

Understanding Creativity 

Highly creative people find that tapping into subconsciousness, relaxation, and routines helps them get into creative flow. 

Subconsciousness. Many inventions came in dreams. The concept behind Google's PageRank algorithm, which revolutionized internet search, is said to have come to Larry Page in a dream. Other creatives tapped into the subconscious when dozing off to sleep. Salvador Dali developed a "clock technique" for that.  Dalí would sit in a comfortable armchair or recliner with a heavy metal key in his hand. As he began to doze off, the key would slip from his hand onto a plate on the floor below. The sound of a falling key woke Dali up. Immediately Dali captured the ideas that surfaced in that semi-dream state. Meditation and mindfulness are also used to tap into subconsciousness. Steve Jobs is among many people who consistently used meditation for innovation and creativity,

Relaxation. This is how John Lennon described the power of relaxation: "I'd spent five hours that morning trying to write a song that was meaningful and good, and I finally gave up and lay down. Then 'Nowhere Man' came, words and music". Indeed, relaxation and creativity go hand in hand. Even very short relaxation in a shower can lead to great ideas. An online poll by Qualtrics found that 72% of people said they get their best ideas in the shower. The phenomenon even got the name "shower principle" or "shower thoughts." Prolonged relaxation, like vacations or retreats, often leads to great ideas. Many famous people carve out dedicated time in a very relaxed environment for strategic thinking, innovation, and envisioning the future. Think week is a practice famously associated with Bill Gates, co-founder of Microsoft, which involves taking a week-long retreat to read and contemplate. Lin-Manuel Miranda, the creator, writer, and star of the hit musical "Hamilton," came up with the idea for his famous musical while on an actual vacation.

Routines. Many creative people find that specific triggers inspire creativity. They recognize these triggers and build routines around them. Writers, like Maya Angelou and Stephen King, prefer morning hours and particular locations for their writing routines. Gabby Bernstein admits that smelling very particular coffee with frothy nut milk wakes up her creativity and signals her body and mind that it's time to write. 

Why Running is Perfect for Creativity  

Running combines all three creativity contributors: tapping into subconsciousness, relaxation, and routines. 

Subconsciousness. Running is a great exercise that makes it much easier to tap into the subconscious than many other activities including meditation. Many people experience a wandering "monkey mind" during meditation, where their thoughts drift away from the intended focus of the practice. We can enter a state of mindfulness similar to that achieved during meditation much easier when running, especially if we focus on our breath, the rhythm of our steps, or the sensations in our bodies. The run's intensity helps many people keep their thoughts at bay. The running pace should not be too slow to let thoughts get in the way. Also, it shouldn't be exhausting. Wearing a smartwatch is a great way to manage the pace during runs. 

Relaxation. Showering, relaxation, and running release happiness hormones, especially endorphins and serotonin. Endorphins and serotonin are often referred to as the body's "feel-good" chemicals because they are responsible for feelings of pleasure and pain relief. Vigorous aerobic exercises, such as running, cycling, or dancing, are among the most effective ways to stimulate the release of endorphins and serotonin. This is why many people experience a "runner's high" or feelings of euphoria during and after a workout. 

Routine. Just as writers carve dedicated blocks of time for writing, runners set aside time for their runs. A running routine includes consistency, a structured schedule, and goal setting. It may also involve specific music or an audiobook, a very specific beautiful route in nature, and a very specific time of the day, like an early morning. Review the tips below to experiment and discover what triggers your body and mind to get into the creative flow zone and add it to your running routine.  

Tips to Unlock Creativity While Running 

• Run for at least an hour to give yourself time and space to get into a creative zone. 

• Don't run along busy roads to avoid air and noise pollution. Choose scenic routes in nature. 

• Run solo and use familiar routes to minimize distractions. 

• Prefer paved roads to avoid constant scanning for tripping or slipping hazards. 

• Experiment with audio. Soft music and audiobooks work great. Podcasts may distract me with ads and random verbiage. 

• Listen to your body. You should feel pleasantly tired, not to the point of exhaustion, just to the level of not thinking. 

• Monitor your heart rate to optimize training intensity. 

• Run indoors during extreme or unpleasant weather conditions.  

• Keep running. By consistently practicing running, you'll become a physically stronger and more efficient runner. You will also develop the mental resilience and confidence needed to make running feel easier and more enjoyable. 

• Capture creativity in the moment.  Ideas often come unexpectedly and may disappear just as quickly if not captured promptly. Use a simple on-click note-taking application on your phone or take audio notes.   

Running outdoors offers numerous benefits beyond simply getting exercise. These benefits include fresh air, sunshine, scenic views, natural beauty, mental boost, and creative downloads. Find your formula for creative downloads by experimenting with different routes, time of the day, run duration and intensity, and audio support.    

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Natalia Brattan is a lifestyle writer and coach based in Waterloo, Ontario. She has contributed to Quality Progress (many articles, including two cover ones) and Thrive Global.