Eight tips to make your miles extra mindful from runner, Mental Health Champion and coach Kate of The Mind Runner
Completing a marathon in a month is hard work; fitting in the miles, sometimes on your own, worries about clothing, training routes…… compounded by the little voice in your head that questions your sanity for taking on such a challenge! Being mindful means being present –connecting with what’s going on right now, rather than spending time worrying about the past or the future. Try these mindful tips below, to help combat these doubts, to distract you from boredom, to prevent injury and to enhance your Samarathon experience.
Kate, The Mind Runner
1. Breathe!
To bring your mind back to the present, try focusing on your breath. Pay attention to one aspect of your breathing – the air as it enters your nose, or your chest rising and falling. Use your breath as an anchor to bring you back to the here and now.
2. Look
Choose a colour at the start of your route and look for that colour as you run or walk. Look high and low, nearby and in the distance. How many things can you see of that colour?
3. Listen
Tune in to your surroundings. Set yourself a challenge, perhaps once every half a mile, to pick out two sounds – one in the distance and one close by.
4. Smell
Focus on what you can smell – this just helps you to connect to your environment, tuning in to the world around you and distracting you from any negative thoughts that might pop into your head
5. Ask yourself...
what am I thinking about right now? Is it a positive thought? Reframe any negative thoughts into something positive, and reply to yourself as you would to a friend.
6. Be curious
How does your breathing synchronise with your footfall? Do you breathe in for 2 strides and out for 2 strides? Or in for 3 but out for 2? Play around with this, try and change the foot that lands as you exhale.
7. Move free
Every so often, ditch the tech! Leave your watch at home, and Instead get outside, connect with nature and enjoy your run or walk – the freedom of moving, exploring your surroundings and the natural high you experience afterwards.
8. Tune in....
to your body. Start at the top of your head and work down to your toes, paying close attention to how your body feels. Are you carrying any tension? Take a deep breath and as you exhale, let that tension go. Listen to what your body is telling you, can you feel any discomfort?
For further guides, tips and resources designed to help you get you ready for Samarathon, visit the Samarathon fundraising and training zone.
To read more about running, mental health and mindfulness, visit Kate's website themindrunner.co.uk