Have you ever heard of mindful running? That's pretty trendy right now. And for good reason: It combines mindfulness and running, and that's a very effective combination. But how does it work? And what do you get out of it?
Mindful running: mindfulness instead of pressure to perform
Many runners are primarily concerned with performance. They want to get faster, faster and faster. Don't worry, I don't want you to do anything about that. But you can consider incorporating mindful running into your training plan from time to time. This will train your concentration and calm your mind even more.
This is how mindful running works
The movement of the legs while running is something we rarely think about. Unless we're in pain. Mindful running is about consciously focusing on individual body parts. How does it feel when I put my foot on the ground? How calm is my breath? But you can also focus on the sound your feet make. Or to the song of birds.
What you focus on are your anchors, to which you return again and again. This is especially true when thoughts arise. Don't rate them, just listen to them. And then turn your attention back to your anchors.
This is surprisingly complicated, because the human mind is often in continuous use. He is busy with work, with his family, with his partner. It also revolves around stress that you had. There is often a carousel of thoughts that is difficult to stop. Mindfulness and meditation can help. And in connection with running, it is easier for many people to let go of their thoughts.
What are the benefits of Mindful Running?
Many people who have tried it say that they can concentrate better, relieve tension more easily and have developed a better body awareness. They feel more relaxed because they are more in the here and now. This reduces the risk of injury. They are also more mindful of themselves and their resources. And: Because you are so close to yourself, your mileage may also improve.
Tips for beginners
Avoid music while running so as not to be distracted. Then just start running, just like before. Focus your attention on your anchors: What can I hear, see, feel, smell? How does the breath flow, what does the appearance on the ground sound like..? Many people find it easier in the beginning when they focus on one area of the body. At least for the first few mindful runs, leave the fitness watch at home and simply run according to body awareness. It may feel strange, but feel free to try it out.
Mindful running starts before training
By the way, you can start mindfulness even before training. Put on your running shoes consciously, notice how the air feels on your skin when you leave the house, notice your surroundings — trees, houses, the path you want to run... Breathe in and out deeply a few times. Even the body scan (Suggestion: LINK to already written articles), focusing on the individual parts of the body from feet to head, is a good start. Tip: You can also do the body scan again at the end.
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