Hours of running, covering lots of kilometers and documenting everything with your smartphone? That’s not the focus of Mindful Running. Here, the primary goal is to combine mindfulness with running in order to achieve a meditation in motion. The principle of mindfulness is about being present paying full attention to the moment. Consciously, body sensations as well as arising feelings and thoughts should be perceived, without judging them immediately.
In mindful running, mindfulness and body awareness exercises are practiced before, during and after training. Thus, not only physical fitness, but also mental health is actively promoted and improved. This can also generally increase performance and reduce the experience of stress. A good thing about mindful running is that it is suitable for everyone: Beginners as well as ambitious long-distance or competitive athletes can make use of it.
What are the Advantages of Mindful Running?
- Body and mind are more relaxed, and stress and tensions are more easily reduced.
- Mindful running leads to more calmness, inner peace, and improved body awareness.
- We ruminate less, live more “here and now”, and are more mindful of our own resources.
- Mindful running contributes to more variety and thus more joy in running.
- The risk for injuries is reduced and performance can be improved due to positive thoughts and mental strength.
Mindful Running – How does it work?
Here are a few tips for successful mindful running:
Before running:
- Putting on and tying your running shoes: Perceive how your foot feels in the shoe or how the laces feel in your hand.
- Leave your headphones and watch at home and instead try to run intuitively according to how your body is feeling.
- Pause for a moment on your way out, close your eyes if you like, and consciously take a few deep breaths before your run.
- What can you hear (perhaps birds chirping or street noise)? What do you smell? (Flowers, grass, trees, exhaust fumes, etc.). Try to be aware of your surroundings.
- Do a short body scan and feel into individual body parts: How are you standing? Where do you feel tense? How do your muscles feel?
- Consciously ask yourself what the intention behind your run is and look at the answers neutrally, without judging them.
During running:
- Consciously look around you: What do you see? How is the environment changing?
- Listen to the sounds around you (street noise, animals, wind, conversations, etc.).
- Try to consciously perceive smells (nature, perhaps also sweat?) and breathe.
- Listen to yourself: How do different parts of your body feel? Do you feel powerful and full of energy? When are your resources used up and do you maybe need a break in between?
After running:
- Listen to your body again, doing another body scan: Notice every of your body parts, be aware of your breath and remember your intention.
- Take a moment to consciously thank and appreciate yourself and your body for this run.
Try it for yourself: Grab your running shoes, take a deep breath, and get running, to increase your physical and mental fitness.