Training for a 10k with Mindfulness and Movement
Preparing for a 10k race isn't just about pounding the pavement and clocking miles. It’s about enriching your training with mindfulness to stay engaged and prevent injury, ensuring every step takes you closer to your goal. We’ll be incorporating some fun mindfulness techniques in our 10k training program as we go.
Understanding the Power of Mindfulness in Running
Mindfulness in running means being fully present during your runs, aware of your body's sensations, your environment, and your thoughts without judgment. This practice is not just about improving performance but also about enjoying the process and reducing the risk of injury and fatigue.
The 3 Core Skills of Mindfulness:
Focused Attention (Concentration):
"Concentrating fully on your running form, your breath, and the path ahead can drastically improve your running efficiency and reduce your risk of injury." – A focus on breath and movement helps in maintaining a steady pace and rhythm.
Open Monitoring (Present Moment Awareness):
This involves being aware of the surroundings and internal sensations without fixation. It’s like "looking through a wide-angle lens," where you are not just focused on the path, but also embracing the environment you are in.
Acceptance (Non-Judgment):
Accepting your current fitness level, how your body feels on different days, and that progress can be non-linear is crucial. "By not judging ourselves harshly during tougher runs, we create space for growth and enjoyment."
How We’ll Be Integrating Mindfulness Into Your 10K Training Plan
Starting with a Clear Goal:
We are gradually increasing our distance week by week. We start by running shorter distances and slowly add more until you reach 10k.
Mix Walking and Running:
We combine walking and running to build endurance at a comfortable and easy to do pace. This method reduces stress on your body and minds, making the training enjoyable and sustainable.
Regular Check-ins:
During your training, you will be prompted to regularly check in with your body and mind. How are your feet landing? What is your breathing like? Are you feeling strained or comfortable?
Set Mindfulness Reminders:
We’ll use cues during your run to bring back your focus to the present moment. This could be every time you hit a mile marker, or each time you run through a particularly scenic part of your route.
Incorporate Cross-Training:
Included in this program are activities like yoga or Pilates which will be encouraged on non-running days to improve flexibility and core strength, which are vital for a successful and mindful runs.
Research Supporting Mindfulness in Running
Being more mindful is something everyone should aim to do. For runners it may be even more vital for performance. Recent studies underscore the benefits of mindfulness in enhancing athletic performance and mental well-being. For instance, a research article published in the journal Frontiers in Psychology explored the impact of mindfulness training on marathon runners, indicating improvements in focus, pain tolerance, and enjoyment, which can significantly aid in your training for a 10k.
Other studies to note on the subject:
Mindfulness Training Enhances Endurance Performance and Executive Functions in Athletes: An Event-Related Potential Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7474752/
Effects of Mindfulness-Based Interventions on Promoting Athletic Performance and Related Factors among Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9915077/
By adopting a balanced and mindful approach to training for your 10k, you aren't just preparing your body to endure the distance; you're also fortifying your mind to be fully engaged and resilient. Remember, the journey to the finish line is as important (and the most fun) as the race itself.
Enjoy your training, stay mindful, and keep moving forward — one purposeful step at a time.
