What is mindfulness?
In simple terms, the concept of mindfulness is the art and practice of paying attention. Jon Kabat-Zinn, the founding executive director of The Center for Mindfulness at the University of Massachusetts, defines mindfulness as paying attention in a particular way, on purpose, in the present moment and non-judgmentally.
What is mindful running?
Mindful running takes the concept of mindfulness and applies it to running. It is defined as the ability to let go of distractions and become mentally connected with your body during your runs. Running mindfully is a deliberate, conscious effort at checking in, guiding your attention and focus throughout the process. It allows us to stay hyper focused at times, while at other times it allows us to “check-out” and decompress. Running mindfully is about acknowledging that your mind is wandering and then gently and purposefully bringing attention back to your intended target.
What is the difference between mindful running and regular running?
Mindful running focuses on staying present and aware, unlike regular running, which targets physical training and performance. Regular running often involves goals like speed or distance, while mindful running emphasizes breath, body sensations, and surroundings to maintain a meditative state. Mindful running enhances mental health. It helps reduce anxiety and boost well-being, making it a holistic exercise approach.
Mindful Running and Technology
Use apps or online resources to help guide your mindful running practice. There are numerous apps available that offer guided meditations, mindfulness tips, and running plans tailored to enhance your mental state and physical performance.
Consider using a fitness tracker or running watch to track your progress and stay motivated. These devices can monitor your heart rate, pace, and distance, providing valuable insights into your running routine and helping you maintain a comfortable pace.
Be mindful of your use of technology while running. While technology can aid your practice, it is essential to stay focused on the present moment, paying attention to your breathing pattern and how your body feels during the run. Avoiding distractions such as music or social media is recommended.
Practical Mindfulness Techniques for Runners
Try these simple practices to develop your running mindset:
Before your run:
- Take a few minutes to set a positive intention to focus on your body and surroundings
- Pay attention to physical sensations
- Perform a quick body scan, noticing sensations without judgment
- Take 5 deep breaths to center yourself
During your run:
- Focus on your breathing rhythm
- Use the first few minutes for reflection and awareness
- Perform a body scan
- Spend 5 minutes in purposeful attention
- Notice the feeling of your feet connecting with the ground, notice your surroundings
- Use mantras that have a personal connection to reinforce your strength and capability
- Observe thoughts without attachment, letting them pass like clouds
- Watch out for a wandering mind. If it happens, acknowledge it and gently bring it back into focus
After your run:
- Take a moment to appreciate what your body accomplished
- Bring deliberate attention to the next part of your day
- Notice how your mental state has shifted
- Briefly journal about insights or feelings that arose during the run
These mindfulness practices not only enhance the mental health benefits of running but also help you work through challenges when running feels difficult. Remember that mindfulness requires practice and can be a challenge. With time and practice, you’ll be able to flex your mindfulness muscles!
In the Department of Physical Therapy, Eric Woodard, PT, DPT, provides comprehensive care for patients who require treatment in all phases of physical therapy. He provides preventative injury education, conditioning, and training, as well as treatment and rehabilitation. Eric is an avid marathoner. He enjoys working with runners and endurance athletes and has had four children continue their running at the NCAA DI level.
