Mindful Miles w/ Jason Melvin

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...

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:

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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.

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...

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...

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<...

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...

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...

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

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 f...

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 l...

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...

 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 fo...

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!

...

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...

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...

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...

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...

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 tha...

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...

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...

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, t...