270. 5-Minute Self Care Routines to Boost Your Running Performance with Tia Graham

Apr 17, 2025

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INSIGHT

Holistic Nature of Self-Care

Self-care involves holistic well-being: spiritual, physical, intellectual, relational, and emotional.
Taking care of mind, body, and soul improves health, happiness, productivity, and relationships.

ADVICE

Simple Daily Self-Care Practices

Start meditating daily using apps like Insight Timer for quick guided sessions.
Read for 5-10 minutes daily to relax and learn without needing a long time.

ADVICE

Nature's Reset in Minutes

Spend five minutes outside disconnected from technology to reset with nature.
Use all five senses to be present and calm your mind, regardless of your location or weather.

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[Download] The Ultimate Recovery Guide for Runners

Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let’s dive in and discover how to boost your energy and keep your running game strong!

Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of Arrive At Happy and The Calm Working Moms Collective. She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer.

Self care practices are essential for proper recovery as a runner and is a key step in allowing you to grow in your running journey!

Tia shares her expertise in optimizing self care and provides you with 10 self-care strategies that you can do in 5 minutes or less even if you’re a busy runner always on the go!

Download Tia’s 30 Self-Care Practices Playbook here!

Listen to my previous episode on the Ultimate Recovery Guide for Running here!

Listen to my previous episode about meditation and running here!

Listen to my previous episode on self care tips for runners here!

Listen to my previous episode about why I quit my job to pursue my passion to improve my mental health here!

Follow along with my 25 minute strength training routine for runners here!

There are 6-steps to growing as a runner and recovery is one of them! Learn all six within this FREE e-book!

Want a stronger mind and running body so you can stay healthy during your next training cycle to crush your running goals?

Get the structured run and strength plan with motivation and accountability to balance recovery so you can enjoy lifelong injury free running by booking a call and learn more about Healthy Runner coaching here!

Get the full deep dive story on how Duane Scotti became a healthy runner

A big thanks to Naboso for your support for this episode!

Want to know how I prioritize recovery from running to prevent injuries? Neuro Stick, Recovery Ball, recovery socks and toe splays from Naboso!

Naboso’s products stimulate your nerves to improve circulation and allow your tissues to heal from running.

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!

Connect with Tia Graham:

-Instagram - @tia.e.graham & @arriveathappy

-Calm Working Moms Collective

-YouTube

-LinkedIn

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner