Live Well tips
Have you ever heard of Mindful Running? It's currently quite trendy. For good reason: it combines mindfulness and running, which is a very effective combination. But how does it work? And what do you get out of it?
Mindful Running: Mindfulness instead of performance pressure
For many runners, performance is the primary focus. They want to get faster, always faster. Don't worry, you don't have to change that. But you can consider occasionally incorporating Mindful Running into your training plan. This trains your concentration and brings your mind even more to rest.
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 your attention on individual body parts. How does it feel when I place my foot on the ground? How calm is my breath? You can also focus on the sound your feet make. Or the singing of birds.
What you focus on are your anchors, to which you constantly return. This is especially true when thoughts arise. Don't judge them, just observe them. And then redirect your attention back to your anchors.
This is surprisingly complicated because the human mind is often in overdrive. It deals with work, family, and partners. It also revolves around stress that one has experienced. Often, there's a thought carousel that's difficult to stop. Mindfulness and meditation can help. And when combined with running, many people find it easier to let go of their thoughts.
What does Mindful Running bring?
Many people who have tried it say they can concentrate better, release tension more easily, and develop a better sense of their bodies. They feel more relaxed because they are more present in the here and now. This reduces the risk of injury. They also treat themselves and their resources more mindfully. And because they are so focused, it may also improve their running performance.
Tips for Beginners
Avoid listening to music while running to avoid distractions. Then just start running, as you always have. Focus your attention on your anchors: What can I hear, see, feel, smell? How is the breath flowing, how does the footfall sound..? For many people, it's easier at the beginning to concentrate on one area of the body. At least for the first mindful runs, leave your fitness watch at home and simply run based on how your body feels. It may feel strange, but give it a try.
Mindful Running starts before the training
By the way, you can start being mindful even before training. Put on your running shoes consciously, notice how the air feels on your skin when leaving the house, notice your surroundings – trees, buildings, the path you want to run... Take a few deep breaths. Also, the body scan, focusing attention on individual body parts from the feet to the head, is a good start. Tip: You can also do the body scan again at the end.