Tips for Mindful Running – More Speed, Less Pain

One of the wonderful things about running is how you can get lost in thought, sometimes working through a problem and other times just day dreaming.  It is one of the reasons I run.  It can be both therapeutic and creative.  At the same time it can cause problems for one of the other reasons I run, training to run faster.  It also contributes to the pain so many runners experience from running-related injuries. 

This machine we are given is built to find a way to do a job expending the least amount of energy possible.  The pace I find myself running at the end of a runner's trance is comfortable, sustainable and feels wonderful, but it isn’t challenging my muscles or heart.  It won’t make me a faster runner, or even get a workout.   If you run for a cardio workout or to improve speed, and you don’t see results regardless of the miles you log, it is time for more mindful running.

The two biggest benefits realized from mindful running are a reduction to unnecessary pain from poor running form, and a better workout for either speed or fitness. 

Running is the every-man workout.  Our bodies are basically built with the skill and no special equipment is required.  Though, the simple repetitive motion that makes it so accessible, also results in many repetitive movement injuries in our backs, knees, ankles and feet.  As a runner with a history of two surgeries for a herniated disc, and new pain in my knee, I am often refocusing on the wisdom of being intentional with form. 

When we start to get tired, or our mind slips off to the running trance, the core that supports our body relaxes.  The core, when engaged and strong, keeps our body in alignment so that our joints take the impact the way our body is built to.  When we get a little lazy with form while running, the relaxed core dumps the impact of our body weight on body parts that are not built for it to pound on.

So, on your next run begin with thoughtful engagement of your core and relaxing your shoulders and neck.   Think about how your feet are hitting the ground, and what pace you are keeping.  Are we willing to give up the therapy of falling into the runner’s trance?  Definitely not, just remembering each time we come out of it to reset our form.  The more often we run with a strong core and good alignment, the more we are training and strengthening our body to continue in that manner.

With form addressed, we can focus on speed.  If you are training for a running race or triathlon, the goal of a run is to challenge your muscles to grow stronger to run faster.  Many runners proudly log high mileage and don’t realize or can’t figure out why they are not improving their time.  You can run at a pace that never trains your body for a racing pace or builds your heart muscle to support it. 

Try this for your next workout.  Split your run into three parts.  In the first period, take off.  We often start our run with some energy to burn.  Don’t waste it.  Use that initial adrenaline burst to stretch your legs, set your form and enjoy getting out there.  Besides, you should always begin a workout with high energy because it sets the tone for the remainder of the workout.  You will eventually hit that place where you will need to find a more manageable pace.  Consider this an opportunity for some interval training.  After your body has recovered some, try to increase the pace and keep it just shy of the ‘I want to quit’ place, then back it down again.  Allow for some recovery and take it up again.  The interval activity will keep your muscles, mind and heart challenged. 

Finally, always, always end with a sprint.  Even if all you have left gets you ten steps of sprint.  If you are truly sprinting, you will be running primarily on your toes, leaning forward, feet moving as fast as you can make them go.  Don’t forget to slow gradually from a sprint to avoiding jarring your body in a stop, while you bask in the glory of your big finish.

Is this the only way to build speed and get a cardio workout from your run? Definitely not.  The point is to be intentional.  Do something more than fall into zombie mode and get very little from your run.  Keep checking in on form and speed. 

Finally, get some good running music.  Have you noticed how even those with two left feet can’t help but move when a song with a great beat is on? Remember the AC/DC song played as your high school football team ran onto the field?  Did Rocky have Eye of the Tiger?  It’s powerful.  Use it to your advantage.  You can download free apps that allow you to tap your finger on the screen to read the beats per minute (bpm) of the song.  You want a playlist that has song speeds that match your running speed.  A pump-you-up song to start, fast songs to set and keep pace, and something of the ‘Eye of the Tiger’ inspiration for your sprint to the finish.  Don’t forget your favorite ‘chill’ song for a cool down walk and stretch. 

Keep these tips in mind next time you lace up and you may find your body and race times look better than last summer.