Mindful Running: Find more mindfulness when running

Mindful Running combines movement with mindfulness. It’s not about pace or performance, but about being at the moment – step by step.

When running meditative, also called “Mindful Running”, elements of mindfulness merge with classic jogging. So it is meditation in motion.

In contrast to performance -oriented training, the focus is on conscious experience: breathing, the rhythm of the steps, the feeling of the body and the surrounding area. This practice has its origin in mindfulness meditation and is increasingly also well received in running as a soothing opposite pole to the hectic everyday world. But what does this “careful running” really bring – and how does it work?

What is Mindful Running?

Mindful Running is a form of running in which the focus is not on speed or endurance, but at the current moment. It is about walking carefully – without music in the ear, without thoughts of kilometers or calorie consumption. Instead, it is consciously perceived: the breath, the steps, the environment, your own feelings.

Often this method is also combined with breathing exercises, body scans or small mental anchors, similar to that in classic mindfulness meditation, just in motion. Particularly great: This type of running is suitable for everyone: n. Regardless of whether it is a professional or beginner: in: Mindful Running can be practiced by everyone and has the same advantages for all runners: inside.

What are the advantages of Mindful Running?

Running carefully can increase the advantages that the movement in the fresh air already has anyway:

In addition to improved blood circulation and nutrient supply to the body, serotonin and endorphins are increasingly released during meditative running. The mood -enhancing effect of these processes is still supported by focusing on certain things at Mindful Running. This prevents yourself from losing your brooding or worries while running and is therefore particularly beneficial for stress relief.

If you run regularly, the chances are good that you will experience more inner peace, better sleep and a deeper connection to your own body. Studies suggest that mindful movement (similar to mindful sitting or meditation) positive effects on emotional resilience, mental stability and general well -being can remedy and can even help for depression and anxiety disorders.

In summary, studies have found the following advantages of Mindful Running:

• Supports increased distribution of happiness hormones
• helps to reduce stress
• can improve mental health and emotional resilience
• supports in improving body awareness
• can strengthen the immune system
• promotes a relaxing sleep
• The general well -being can strengthen more than normal running without mindfulness techniques due to the meditative aspect

Mindful Running – that’s how it works

Basically, everyone can run carefully, regardless of the fitness level. What matters is not your performance when running, but that you consciously perceive your surroundings and your body.

And so you practice mindful running:

1. It is best to choose a quiet running route at the beginning: Find a place where you feel safe and undisturbed – ideally in nature or away from street noise. You don’t need a certain route or length. Of course, you can also run Mindful Running in busy locations. For beginners: Inside, however, a distance with little distractions is recommended.

2. Start with a short mindfulness minute: Before you run off, stop. Feel the floor under your feet and turn your attention to your breath. Breathe in and out a few times without changing anything – just watch.

3. Start running slowly: start moving without pressure. Go or jog at a pace where you feel comfortable. The goal is not to get fast or wide, but to stay present.

4. Detect your attention inside: Concentrate on your body: How do your feet put on? How does your breath move? What do you feel in your arms, legs, in your stomach? Watch without evaluating. Even unpleasant feelings are okay. Just let them be there.

5. Use your senses: consciously pay attention to noises, smells, colors or light conditions. Let impressions come and go without holding on to something. Everything can be there – rain, wind, twittering birds, street noise.

6. Accept distraction – and gently return: your thoughts will ward off – this is completely normal. If you realize that you lose yourself in my thoughts, take it true and suckle back to your breath or steps.

7. End your run carefully: run out slowly or go the last few meters. Then stop or sit down. Feel your heartbeat, notice your breathing. Maybe you may ask yourself briefly and without pressure: How are I now? Whatever you feel is okay.

8. Optional: Briefly reflect on your experience with Mindful Running, for example in a journal.

Support for your mindful running

If you find it difficult at the beginning to do Mindful Running independently or you would like to find out more about it and have tips from experienced coaches, there are many easily accessible resources:

• “Mindful Running” – one of many podcasts on Spotify.
• In combination with Nike Run Club, the Headspace app offers guided sessions for Mindful Running (for Appstore).
• The Mediation app Calm also offers guided Mindful Running exercises.

Of course, Mindful Running should best practice without headphones or other stimuli. At the beginning, however, it is not a problem at all if you can be supported by the additional audio instructions to get used to the techniques. Whatever helps you is right.

You can find even more tips on running in these articles:

• Jogging for beginners: Inside: With these tips, the start is successful
• Slow Jogging: So you can run carefully
• Mountain running for beginners: Inside: How to start

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