Mindfulness and Running
Most of my life I have been running to perform and compete. Every session and competition is timed, analysed and assessed. With the increased technology around us to track numbers, such as heart rate, running efficiency and VO2 max etc, it is easy to get fixated on data during our runs. However, over the years of training and competing hard I have learnt that it is important to find some peace and a flow in your training. Both a physical and mental flow that will help to reduce the stress, pressure and anxiety you may have before and during a session and a race.
Mindfulness is a concept we have heard a lot about over the years but how can this be used or be beneficial in running? Well, recent studies are starting to prove that mindful running or walking car reduce symptoms of depression and but also improve you running performance.
Major sports brands such as Asics have embraced the importance of mindfulness in training. In 2018 they conducted a study on a ‘blackout’ track and proved the importance of sound and sight in endurance performance.
Is Mindful Running useful for everyone?
Yes, I believe so. It can either be used during your recovery runs with the aim of connecting with your mind and body. It will enhance recovery; reduce stress and you have a moment to find back to the simple joy of just running without the pressure of performing.
Elite athletes would be the first one to tell you how important your mindset is in performance and training. Positive thinking, visualisation techniques, and staying in the present moment is all a part of mindfulness and they are all methods used by elites to improve performance.
It is also a useful method to use to overcome mental and physical barriers in your training. Whilst some runners learn to ignore the pain or discomfort that comes with some sessions, mindful running is the complete opposite. It encourages you to face the pain, embrace it, accept it and it helps you to manage these feelings, which then has a positive impact on performance. Just like most things in life when we try to fight something, such as pain, it grows bigger and becomes our prime focus.
However, studies support that if we practice mindfulness in the moment of pain, we can physically and mentally manage it more effectively. Research also show a significant benefit in improving pain tolerance and mental health in the injured athlete by using Mindfulness Based Stress Reduction (MBSR) techniques.
So how can we apply mindfulness whilst running?
The aim for me is to be mentally connected to my body during my runs and to shut off all external distractions and pressures. To be able to ‘pause’ a busy and stressful day, find a comfortable pace, a ‘flow’, based on how you are feeling and not the watch. Then, take time to listen to your body: Is there any tension you can release? How is the breathing? Can you appreciate your environment? How blue the sky is? How green the trees are? How the snow is sounding underneath your shoes?
I try to make sure I have regular sessions where I run without looking at time, pace and pressure. To be present in the moment and just listen to your body and your environment gives you a lot of insights and it helps you to appreciate how amazing it is just to be able to run. It may also highlight areas in your body that may need more attention. This technique can also be used during your warm-up and cool-down part of your session.
Staying mindful, in the moment and the ‘zone’ can be challenging as the mind can easily get distracted or we fall back into wanting to push the pace and perform. That is why I try to take at least one session a week where I give myself the time to do mindful running. When I get distracted, I go back to focus on my breathing and my environment.
Am I getting out of breath? Slow down.
Am I feeling full of energy? Enjoy speeding up.
The Headspace app has also partnered up with sports brands to provide some guidance on mindful running. The importance and the benefits of mindful running is being promoted on many different platforms, Lulemon’s #letyourmindrunfree campaign and Saucony’s White Noise collection etc.
There is a lot of studies, information and books on Mindful running but try to keep it simple.
Give it a go! Try it during a recovery run, before or after a session, during a harder session and focus on being in the moment, embrace your feelings, stay connected to your body and mind and use your breathing to guide you.
The more you practice this the easier it becomes and you will notice the benefits 🙂
