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Finding Your Flow: Mindfulness and the Runner’s High

| Sarah Sponaugle | ,
Mindful Running Run Adaptive Coaching

Running. It’s more than just putting one foot in front of the other. It’s a journey, a challenge, a release. But sometimes, the rhythm gets lost in the noise – the mental chatter, the anxieties of daily life, the pressure to hit a certain pace. That’s where mindfulness comes in, transforming your run from a physical grind into a moving meditation and where a run coach can truly make a difference.

What is Mindfulness, Anyway?

Mindfulness, at its core, is about paying attention to the present moment without judgment. It’s about being aware of your thoughts, feelings, and sensations as they arise and letting  them pass without getting caught up in them. For runners, this translates to heightened awareness of your body, your breath, and your surroundings.

Why Mindfulness Matters for Runners (and your Run Coach):

  • Enhanced Focus & Tailored Training: Mindfulness helps you stay present during your run, reducing distractions and allowing you to connect with the experience truly. This, combined with the insights of a run coach, allows for a more focused and practical approach to your customized training plan.
  • Reduced Stress and Anxiety & Optimized Performance: Running itself is a great stress reliever, but combining it with mindfulness can amplify those benefits. By focusing on the present, you can let go of worries and anxieties, leading to better mental clarity. A run coach can then use this mental clarity and combine it with tailored training plans to optimize your performance.
  • Injury Prevention & Personalized Feedback: Mindful running encourages you to listen to your body, noticing subtle cues that might indicate fatigue or potential injury. This heightened awareness, combined with the personalized feedback from a run coach within your customized training plan, can help you avoid pushing too hard and prevent overuse injuries.
  • Improved Performance & Strategic Planning: When you’re truly present, you’re more attuned to your body’s feedback. This can lead to better pacing, more efficient form, and, ultimately, improved performance.
  • Increased Enjoyment & Motivational Support: Let’s face it, running can be tough. But by practicing mindfulness, you can find joy in the simple act of movement, appreciating the beauty of your surroundings and the strength of your body. A run coach can help reinforce this enjoyment and provide motivational support.
  • Better Pain Management & Adaptive Training: By focusing on the present moment, one can learn to observe pain, without judgement, and therefore, reduce the impact it has on the run. A run coach can use this information to adapt your plan accordingly.

How to Incorporate Mindfulness into Your Runs (with your Run Coach):

  • Focus on Your Breath: Pay attention to the rhythm of your breath, noticing the rise and fall of your chest or belly. Use your breath as an anchor to stay present. Your run coach can incorporate breathing exercises into your training.
  • Scan Your Body: Periodically scan your body, noticing any areas of tension or discomfort. Release any unnecessary tension and relax into your stride. Your run coach can help you understand your bodies signals, and incorporate recovery strategies.
  • Engage Your Senses: Pay attention to the sights, sounds, and smells around you. Notice the feel of the wind on your skin, the sound of your footsteps, and the beauty of your surroundings.
  • Practice Mindful Footstrikes: Feel the contact of your feet with the ground, noticing the weight shift and the push-off.
  • Let Go of Judgment: If your mind wanders, gently bring it back to the present moment without judgment. It’s natural for thoughts to arise; the key is to acknowledge them and let them pass.
  • Try a Running Meditation: There are guided running meditations available that can help you cultivate mindfulness on the go. Apps and podcasts can be a wonderful resource.
  • Start small: Even a few minutes of mindful running can make a difference. Start by focusing on your breath for the first mile, and gradually increase the duration as you become more comfortable. Your run coach can help you incorporate these techniques into your training plan.

The Runner’s High, Elevated (with your Run Coach and Customized Plan):

When you combine the physical benefits of running with the mental clarity of mindfulness, and the strategic guidance of your run coach and their customized training plan, you unlock a deeper level of experience. The runner’s high becomes more than just a rush of endorphins; it becomes a state of flow, a feeling of complete immersion in the present moment, guided by a well thought out plan.

Ready to Find Your Flow?

Mindfulness is a practice, not a destination. Be patient with yourself, and embrace the journey. With time and dedication, you’ll discover a new level of enjoyment and fulfillment in your running, especially with the support of a run coach.

We’d love to hear about your experiences with mindfulness and running! Get started today with a Run Adaptive Coach.

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