What Is Mindful Running And How To Practice It

What Is Mindful Running?

Any time you’ve gone out running or walking, you may have practiced mindful running without realizing it. Practicing mindfulness when running is a mental exercise that allows you to be totally present and aware of your body and surroundings. Runners practice this mental side of running due to the rigorous and intense nature of the sport.

Mindfulness can benefit runners, allowing them to develop a strong mind-body connection, push through mental and physical boundaries, and reach new heights in the sport. Mindful running is the practice of taking note of everything occurring in the present moment. This constitutes looking around at the scenery, noticing your breath, body, and limbs, and trying to immerse yourself into your body and environment fully.

Due to how challenging some runs may be, this can be an excellent way to mentally approach your runs. With practice, you can make mindfulness your normal mindset when running.

Tips for Mindful Running

Try to Run Outside Rather Than on a Treadmill

It can be much more difficult to reach a zone where you can really focus on the present if you’re in a gym or at home running in a stationary location. Getting outside in the fresh air can make it a lot easier for you to look around at the scenery, pay attention to the rolling hills and streets, and notice how long or short your strides are.

Ditch the Headphones

Listening to music or podcasts can take attention away from your run and your body. Though these are good ways to get motivated or pass the time, it directs attention away from the self and the present.

Focus on Your Body

Try to use the time when you’re running to get in tune with your breath, legs, arms, and torso. Mindfulness is all about being aware of your surroundings, which involves being aware of yourself and how your body is progressing through your run.

Let Go of Expectations

When you’re practicing mindfulness when running, try to focus on yourself and your environment rather than running a certain distance or time.

How Does Mindful Running Affect Performance?

Oftentimes, one of the primary goals in the sport of running is to either run longer distances or run faster times. In pursuit of this, runners might sacrifice both their bodies and minds in hopes of pushing themselves toward a certain goal. This can lead to frustration, boredom when training, injuries, and mental stress. Practicing mindfulness when running may allow for more enjoyment in the sport and a more fulfilling experience in running. This can lead to better performance as you gain more control over your mental energy despite the distractions around you.

Mindfulness Away From Running

Practicing mindfulness away from the sport can have its own benefits. This can be in the form of being present with your tasks while preparing for a run, from preparing your food for the day to drinking water and stretching. Using mindfulness away from the sport in daily life may make it significantly easier for this skill to carry over into your sport. You should aim to spend at least five to 10 minutes of a run actively focusing on your breath, body, and surroundings. Post run, doing an active recovery routine and stretching can also be a great time to focus on how your body feels and what you’re doing. Focusing on your breath and the muscles in your legs, arms, and torso when stretching can be an extremely easy and beneficial way to be mindful.

Benefits of Mindfulness

Mindfulness, when practiced while running or otherwise, can help with stress, heart conditions, blood pressure, pain, sleep quality, and gut health. Being mindful is all about living in the moment and developing an appreciative relationship with the present. This can allow for better mental health and a better relationship with the self, which may help you reach and exceed your goals not only in the sport of running but in everyday life. The physical and mental benefits should be two important factors to consider to start practicing mindfulness when running.