When it comes to running, the experiences of flow state and clutch state represent two distinct mental and physical states that can affect performance, enjoyment and outcomes. Both states are associated with high levels of focus and performance but they differ in how they are triggered, the intensity of effort involved, and the psychological and physical benefits. These states can also be achieved in other activities, say swimming, but my experience is with running.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. See links to related studies at bottom of page.
Flow State
The flow state, often described as being "in the zone" occurs when you are fully immersed in your running, effortlessly gliding through each stride with a sense of ease and enjoyment. This state is typically reached during longer, steady runs where your mind and body sync perfectly.
During flow, the run feels almost effortless. You may lose track of time and be unaware of the distance you’ve covered. It’s a state of relaxed focus, where you’re deeply engaged in the run without consciously pushing yourself to perform. The pace is usually moderate, not too fast to strain you but not too slow to bore you. Runners often achieve flow state during long-distance runs or when they’re running through scenic environments, enjoying the rhythm of their movement and the surroundings.
Benefits of Flow State in Running:
Zone 2, Improved Endurance. The lack of perceived effort allows you to run longer without feeling fatigued.
Mental Clarity. The meditative nature of flow can clear your mind, reducing stress and anxiety.
Increased Enjoyment. Flow state makes running feel enjoyable, contributing to a positive relationship with the activity.
Enhanced Recovery. Because the intensity isn’t overwhelming, your body can recover more effectively after a flow-state run.
Clutch State
The clutch state is about peak performance under pressure. This state is triggered in moments of high stakes, such as the final stretch of a race or during a particularly challenging workout. When in a clutch state, you’re acutely aware of the importance of your performance and you push yourself to the limit to achieve a specific goal.
Running in a clutch state involves intense focus and determination. Unlike the relaxed immersion of flow, clutch requires you to dig deep, often pushing through pain, fatigue and mental barriers. This state is common in short, high-intensity runs, such as sprints, intervals, lactate threshold runs or the last few kilometres of a longer effort or race when you’re giving everything you have to finish strong.
Benefits of Clutch State in Running:
Enhanced Performance. The clutch state can lead to personal bests, as you harness all your energy and focus to meet a challenging goal.
Mental Toughness. Regularly entering clutch state can build resilience and mental strength, crucial for overcoming future challenges.
Goal Achievement. Clutch moments often coincide with achieving specific, tangible goals, like winning a race or hitting a target time.
Zones 4 & 5, Physical Gains. The intense effort required in a clutch state can lead to significant improvements in speed, strength and overall fitness.
Both flow and clutch states have their place in a runner’s journey.
Flow is ideal for cultivating a love for running, enhancing endurance, and enjoying the mental benefits of a meditative, rhythmic run. Think long easy and enjoyable runs. You might even have ideas pop out of nowhere, problems solved.
Clutch, on the other hand, is about pushing your limits, achieving peak performance and building mental and physical toughness.
I find it easier to achieve this state of concentration more than finding flow state but staying in clutch requires greater levels of fitness. By understanding and embracing both states you can maximise your running experience, whether you’re chasing personal records or simply enjoying the rhythm of your run.
Stay Healthy,
Alastair
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Related Studies
Rosen D, Oh Y, Chesebrough C, Zhang FZ, Kounios J. Creative flow as optimized processing: Evidence from brain oscillations during jazz improvisations by expert and non-expert musicians. Neuropsychologia. 2024 Apr 15;196:108824. doi: 10.1016/j.neuropsychologia.2024.108824. Epub 2024 Feb 21. PMID: 38387554.
Sánchez Vara A, Chamorro JL, Moreno Castellanos R, Alcaraz S. Measuring optimal psychological states: Proposal of two brief versions to measure flow and clutch in athletes. Front Psychol. 2023 Jan 20;14:1066494. doi: 10.3389/fpsyg.2023.1066494. PMID: 36743254; PMCID: PMC9895101.
Gold J, Ciorciari J. A Review on the Role of the Neuroscience of Flow States in the Modern World. Behav Sci (Basel). 2020 Sep 9;10(9):137. doi: 10.3390/bs10090137. PMID: 32916878; PMCID: PMC7551835.
Christian Swann, Patricia C. Jackman, Matthew J. Schweickle, Stewart A. Vella, Optimal experiences in exercise: A qualitative investigation of flow and clutch states, Psychology of Sport and Exercise, Volume 40, 2019, Pages 87-98, ISSN 1469-0292, https://doi.org/10.1016/j.psychsport.2018.09.007
Swann, C., Crust, L., Jackman, P., Vella, S. A., Allen, M. S., & Keegan, R. (2017). Psychological States Underlying Excellent Performance in Sport: Toward an Integrated Model of Flow and Clutch States. Journal of Applied Sport Psychology, 29(4), 375–401. https://doi.org/10.1080/10413200.2016.1272650
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