This is a presentation helpful for all runners who would like to use their mind power to maximise their Running

1. Introduction to Mindful
Running
Dr. Hari Sholinghur

3. 21/11/2017
Mindfulness and Benefits –
Neuroscience
Using Running for Mindfulness
Using Mindfulness for running
(Running-Biomechanics)

5. Mindfulness and Meditation
Meditation is a large umbrella term that encompasses the
practice of reaching ultimate consciousness and
concentration, to acknowledge the mind and, in a way,
self-regulate it.
It can involve a lot of techniques -including compassion,
love, patience, and of course, mindfulness.
Mindfulness is the act of focusing on being in the present

6. Mindfulness
In essence, what mindfulness does is it takes
the wisdom of ancient Eastern traditions and
combines that with the latest science of the
most modern Western training techniques

7. Benefits of Mindfulness
and Evidence

8. 02/12/2010

15. Can we change our brain
at this age ?

16. Neuroplasticity
Neuroplasticity- is being able to rewire your
mind and build new neural connections
Mindfulness/ Mindful Running can do that—
shape our entire being

17. Using Running for
Mindfulness
“Whenit comes to mindful running youcan't
afford not to take the time to doit because when
you're able to quietyour mind while running you
get greater energy, greaterclarity of mind,
creativity and productivity”- Sakyong Mipham.

18. Using Running for Mindfulness-
Why?
Time
Cyclical, Repetitive
Breathing - running demands focusing on our
breathing, while staying attuned to our
surroundings. These also happen to be the basic
principles of meditation.
"If we develop a relationship with our breathing,
we do not have to struggle with it as much,
Intuitively, runners know this.

19. Using Running for
Mindfulness
When you take up running, you are
encouraged to "build your base", which
means gradually strengthening the body so it
becomes used to running.
Simple meditation techniques that people can
build into their running, including
contemplations on gratitude, generosity and
motivation.

20. Using Mindfulness for Running-
Why?
• Helps you run lighter, farther, faster and more efficiently
• Reduce injuries
• Helps quiet your mind get you in more of a state of peace
• Ultra runners getting into ‘the zone’ where they don't have to think
about everything running along effortlessly and a state of perfect
bliss

21. Biomechanics

22. Using Mindfulness for Running-
How?
Before you get ready to go out running, try to get a sense of how you’re feeling.
What’s going on in the mind?
Are you feeling anxious, confident or completely indifferent?
Begin to notice the physical sensations in the body. This process isn’t done with
any sense of judgment or analysis, you are simply building up an awareness of how
you feel.

23. While you start the run
• As you begin to run, while a keeping a strong awareness of everything
that’s going on around you, bring your attention back to the body.
• How does it feel now that you’re moving?
• How are the muscles responding to the movement?
• Notice how the breath quickly changes as the body begins to warm
up.
• Notice how the mind responds, what are you thinking?

24. While you settle into the run
As you settle into the run, begin to notice the rhythm you’ve established.
Does it feel comfortable? How does the body feel?
Does it feel balanced, with an equal amount of force being used in both
legs?
How do the arms feel?
And the shoulders?
Is there anywhere in the body that feels tight?
If there is, you already know what to do with it -– watch it, observe it,
become aware of it. Resist the temptation to try and get rid of it
somehow.

25. If you’re running for fun or simply to keep fit, then it’s
helpful to actively encourage an awareness of what’s
going on around you. Idea of gentle curiosity, not
frantically trying to notice everything around you,
“don’t have to name the sensation, but just feel it”-
non-judgemental both about your feelings and
thoughts

26. Because you’re more present and more aware, it’s quite likely that
the way you think when you run (your mental habits) will also
become more apparent.
Do you have a tendency to be hard or kind to yourself when you’re
running?
Where does the mind instinctively go? Is it inwards, toward
thinking, or outwards, towards sensations in the body?

27. • One of the so-called problems of being more aware is that you become
aware of not only the pleasant sensations, but also the unpleasant ones.
• The unpleasant sensations can be put to good effect. Rather than try to
“get away” from physical discomfort, see what happens when you rest
your attention with the feeling.
• Try doing it as if you and the pain are not really separate, so less of “me
and my pain” and more of the simple, direct experience of “pain.” The
results might surprise you.

28. Any pain or discomfort can be seemingly-disruptive experiences -
can be used as effective supports or objects of focus for your
running meditation.
Try focusing on the sensation of the foot striking the floor. The
sense of rhythm can be very relaxing. Whatever your object of
focus, try to run with a “light touch”

29. Enjoy the new experience of running !
Thank you