Surely you know it too: you finally have time, you want to relax, but instead you keep brooding, just can’t switch off. Stop it! Just let go of your stress . With Mindful Running, a kind of meditation in motion. You combine jogging with mindfulness and physical exercises. It’s not about faster, better, further. You focus entirely on yourself, not on your performance.
Table of Contents
Fitness for body and soul
Mindful running: how it works!
- Before the run
Think of the run as a commitment to yourself. Try not to think about the next item on your to-do list while you run. Stand relaxed, close your eyes for a moment and start with a “body scan”: How does your body feel right now? Feel into yourself very consciously. Start at the toes and move your attention up through the body. Become aware of your body as a whole. - While Running
Choose an anchor to focus on at all times. focus e.g. B. just on your feet. How do you hit the ground? Take small, sometimes big steps and notice the differences without judging them. Or you consciously pay attention to your environment with all your senses: Feel the sun’s rays on your skin , the wind on your face. If your mind wanders, come back to your anchor. - After the run
End your mindful run again with a body scan, it is best to lie down for this. Take a moment to reflect. Does something in your body feel different? Notice how your muscles relax after the movement, your breathing calms down. And thank you for consciously taking the time for yourself and your run. Well done! Enjoy the peace of mind. But don’t forget to stretch like you do after every run.
3 questions for… Additional tips from Hanna Tempelhagen
Hanna Tempelhagen is a certified mindfulness trainer (MBSR), German marathon champion w35 and mindful running pioneer ( www.themindfulspaces.com ). She tells us how mindful running has changed her and gives us additional tips!
Feelgood: When did you discover mindful running?
Hanna : To be honest, even as a child without knowing that this is mindful running. I started my first conscious experiments with mindful running in 2012. During this time I did my first meditation training and then consciously integrated the elements into my runs.
What has changed for you as a result?
Dealing with myself. Today I am more relaxed and less self-critical. I used to panic in exam situations such as presentations or before competitions. I now know that if I breathe and ground myself to the ground, I can trust my abilities and stay calm. Thanks to mindful running, I think less and am mentally stronger. My concentration and body awareness have also improved. In the meantime, I basically design each of my runs as a mindful run and like to focus on my feet or the colors of nature.
Why shouldn’t music be played during the Mindful Run?
Many people run with headphones in their ears. This is understandable, because music can be a good motivator. On the other hand, I distract myself with it. Then I no longer focus entirely on myself and my body. When it comes to mindful running, it’s better to leave out the music. And the mobile phone is also welcome to stay at home.
This text first appeared in Feel Good magazine (2/2020).
