#120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat

13 snips

Feb 1, 2026

Dr Kasim Al-Mashat, psychologist and mindfulness teacher who leads long retreats and stress-reduction programs. He explores awareness as a prime stress tool. Short practices like breathwork, sensory anchoring, and one-minute meditations for calmer runs. Tips on relaxing versus forcing, race-day nerves, using rituals and curiosity to break autopilot, and how long retreats reshape perspective.

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ANECDOTE

Achilles Tear Led To Rebuild Mindset

Kasim tore his Achilles mid-first half marathon and had to relearn training from injury.
A coach reframed injury as revealing weakness to strengthen, which fueled Kasim's comeback to multiple half marathons.

ADVICE

Slow Down With Low Heart Rate Runs

Prioritize heart-rate guided easy runs and add controlled intensity.
Kasim shifted from high-pace focus to low-heart-rate training and aqua jogging to recover from injuries and enable harder sessions later.

ADVICE

Do 4-7-8 Breathing Twice Daily

Use simple breath practices during the day to downregulate the nervous system.
Kasim recommends 4-7-8 breathing for four cycles at least twice daily, and even a single pause before emailing.

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