The Body Scan - a tool to run mindfully

The pandemic and the necessity of social distancing has helped me to shift my focus inward. I am a very goal oriented person, and I love to see gains in fitness in terms of numbers: paces, miles, race times, personal records (PRs).

Sometimes, I have to force myself to look away from the numbers, the math, the pace and distance on my watch...and just run. This week, we discuss a tool to help us run mindfully.

Body Scan

Incorporating a body scan into our running can be a great practice:

*To feel more in tune with the body.

*To focus on how running feels to the body.

*To better understand effort level.

When I incorporate the body scan into my running, I also tend to find areas of tightness that desire additional stretching after the run.

And so, ditching my headphones and leaving the watch at home, I set my intention from the front porch.

I want to do a full check-in with every body part during the run today. Starting at the top, I do a body scan. And notice a lot of wandering thoughts:

“Off we go. I am loving this cooler temperature out here today. My head is upright and not tilted. My eyes are gazing forward and slightly down to watch the sidewalk. My face is relaxed.

I’m breathing in and out of my nose. Evenly. Watch the posture. Shoulders are not up by my ears. Arms are exhibiting good form. Hands are loose - not clenched.

My heart is not racing. My breathing is even. No huffing and puffing. I could sing a song right now.

My abdomen moves with my breathing. My stomach is calm. I am not hungry.

How is the lower half? My legs feel strong today. They are adapting to the training. I am loving the cushion of these new sneakers.

Am I starting to breathe a bit more quickly? I can feel my heart rate speeding up. Slow your roll, girlfriend. Save it for race day. No need to increase the speed.

My footfalls are light. Keep that breathing nice and even...”

You get the idea. After one whole head to toe scan, I start back at the top and repeat the entire exercise, maybe focusing on different areas, reevaluating my breathing to make sure the effort is kept at an easy level.

I want to encourage you to try a body scan during your next run. Consider leaving the headphones and watch at home.

Try this exercise…

*Start at the top of the head and work down.

*How is each body part feeling?

*How does the temperature and wind feel today?

*How does my level of effort feel today?

*When thoughts pop up, we recognize them, and then return back to the body scan where we left off. 

Whenever I try a body scan on the run, time seems to fly by. It is a great practice to feel more in tune with the body and to focus on how running feels to the body.

For help in bringing a mindful approach to your running, join me for a free consultation to get started!

To work with Coach Michelle, set up a free consultation call to get started!