How to practice mindful running

mindful running

Mindfulness has become a hot topic over the last few years. With our lives becoming increasingly busy, a lot of people are looking for ways to live in the present. This is where mindful running comes in.

Technology and social media have invaded our lives.

Don’t get me wrong, there are a lot of positives when it comes to technology and social media to improve our lives.

But they have made it all the more harder for us to switch off and reconnect with things like nature and the outdoors.

Ask yourself: how many times do you go out for a walk or run and take your phone with you – either to listen to music or track your run?

I agree there are benefits to taking a phone with you for safety reasons.

But they can distract us from what really matters when it comes to living in the moment.

I admit ‘mindful running’ a vague term.

Essentially it’s about being more mentally connected with your movement and not being distracted when you run.

Shrugging off external pressures and distractions and listening to your body sounds simple but it’s surprisingly hard when you’re used to thinking about a million things at once.

I admit it took me a while to reconnect with myself on a run.

Being present is one of the hardest things to do when you have so many distractions, including your thoughts.

You have to train your brain to be at peace.

So in this blog post, I’d like to explain some tips and techniques that I’ve found useful over the years to help me practice mindful running.

Unplug from technology

The first step in mindful running is forgetting about those tools for distraction like your phone and sports watch.

By getting rid of these external distractions, you give yourself more room to focus on being in the present.

How many times have you been on a run and you hear your phone go off.

You receive a WhatsApp message from your partner, family member or friend which takes you out of your flow.

Perhaps you stop and read it or think about reading it for the next two miles of your run.

By taking your phone out of the equation, you no longer have to worry about it on your run.

Ditch the music

A few years ago, I couldn’t go anywhere without my headphones.

I used to listen to music all the time when out walking and running.

I couldn’t stand the silence.

Fast forward today and I rarely listen to music when I’m out running. Instead, nature has become my soundtrack on my run.

The sound of a bird or the wind blowing is incredibly calming.

By not listening to music, I’m also in a better place to listen to my breathing and observe my movements and stride more carefully.

I’ve learnt so much more about my body since ditching the music on my runs.

I’ve also developed a greater connection with the world around me.

mindful running

Breathe deeply

I learnt last year that mouth breathing is a stress response, and that nostril breathing is better at keeping you in a more relaxed state.

Many runners underestimate the importance of breathing when running.

There’s no complex formula to getting it right, but mindful running can help to decode your breathing to determine where you’re at.

To bring your body out of a stress state, breathe deeply and slowly into the bottom of your lungs and really engage your diaphragm.

Breathing deeply can help you re-focus when you feel stressed or distracted. It can also help you to achieve that calm feeling.

Deep breathing is not just a tool for running.

If you ever feel anxious or stressed in your everyday life, it’s a great technique to employ to help you feel calm.

Related: How to breathe when running and breathing techniques to try on your next run

Give yourself plenty of time

Some of my best runs have been on a weekend when I’ve given myself enough time to really enjoy them.

The moment you set yourself a time limit on a run, you give yourself a distraction.

Time limits have many benefits if you’re training for a race or wanting to beat your PB.

But for a mindful run, it’s best to forget about how quickly you want to run and just surrender to the moment.

So often on these long runs, I’ve taken the time to absorb the environment around me.

I love run exploring and having the time to do this creates a better experience – you’re not worried about getting to work on time or arriving at your next appointment.

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