Mindful May Challenge - Week One Monday 3rd-Sunday 9th May

A week by week challenge to explore mindful running throughout May


Location
From your home
Any city
Any postcode
Date and time
22:30
Sunday, 9th of May 2021


Mindfulness is well known (and evidenced) for improving our mental health, relieving stress, lowering blood pressure, reducing chronic pain, improving sleep, improving our relationships and much much more...

But what happens when we bring a mindful approach to running, isn’t it all about sitting still with eyes closed in silence I hear you ask?

Mindfulness is a state of mind not an action, an approach to life that encourages us to ‘Pay attention, in a particular way, on purpose’ (definition from Jon Kabat Zinn, often called the godfather of secular mindfulness). Mindfulness can be brought to any activity and the benefits can be felt throughout all areas of our life.

Mackenzie L. Havey in her book Mindful Running says, ‘By applying mental fitness training to your running, you tap into a powerful mind-body connection that not only optimizes sporting performance, but also boots happiness both on and off the running trails’

Elite athletes, Olympians, endurance athletes are well known for using mindfulness in their sports training to improve their performance and reduce chances of injury.

So whether you are interested in bringing a mindful approach to your running to get that next pb, to bring more enjoyment and motivation to your run, or simply to improve your overall sense of wellbeing, or a combination of all three, then our Mindful May Challenge might be just what you are looking for!

Each Monday in May we will post a challenge for the week, a taster of mindfulness, for you to play with and explore in your own time. There will be some helpful guidance, a tool/technique and some links for further reading and guided meditations if you want to take it further.

You can also apply the challenges to any activity, so if running isn’t for you, then you can walk, cycle, or whatever you like!

If there is interest at the end of the month we can also hold a zoom session if people want to share their experiences from these taster weeks and chat about what we may want to do next!

I’m also a trained Mindfulness Facilitator, working specifically with Mindfulness for Relapse Prevention in addiction recovery for the past 7 years, and training in Mindfulness for Health working with people experiencing chronic pain and health conditions. If you have any questions or confusions throughout the challenges, then feel free to comment on this posting or email me directly.

Each week will invite you to explore a Mindful Running Challenge, which is really the focus of this Mindful May Challenge, so if the rest isn’t for you, then focus on this part. There will also be a suggestion of a guided meditation practice, this will take you deeper into the experience and help build a stronger foundation for the Running Challenge. And links or suggestions for further reading and guided meditations.

//Week One - Becoming Aware

Meditation: Try this short Body Scan with Vidyamala Burch, founder of Breathworks. The aim is to do this 10 minute meditation once a day (or if you are really keen then twice a day is worth experiencing too). This will really help introduce you to the practice of becoming aware of your body and building a connection in a new way.

If you want to experience a longer body scan, then try this 30 minute one with Jon Kabat Zinn

Running Challenge: For Week One the invitation is to run without and become aware.

So ditch the earbuds and run without music, but also run without goals (scary right!)

See what happens when you just allow yourself to run without aiming for any set speed, distance or time. Simply start running and see what happens. You may instantly enjoy this, or you may find the experience uncomfortable while you adjust, if you are used to running in a particular way then changing it like this can bring up discomfort and mental resistance. Work on simply noticing, without judgment or analysing, what the experience is, stay present with it and be curious.

*Before you run be aware of how it feels while you are getting ready to run, putting on your running gear, lacing up your shoes, noticing how your body is feeling.

*Notice how the air feels, the temperature, humidity etc

*Notice the light and shadows, a sunny day or overcast

*Notice the smells in the air

*While running, try and stay present with your body sensations as much as you can (though it is normal for your mind to wonder as that’s what the mind does, this will happen often so just notice that it has wondered and gently bring your attention back to being aware)

*Keep noticing your environment, whether you are running along city pavements, a park or a coastal path etc. Notice the colours, patterns, light, and forms around you. Notice too your likely tendency to narrate and add stories and judgement to what you experience (a pretty flower, a refreshing breeze, the annoyance of litter) see if you can just notice flower, breeze, litter and allow the judgments to drift away.

*After your run: Once again, simply notice your experience, how does your body feel, what are you telling yourself about this experience?

Further Resources:

Read: A short article by Mackenzi L.Havey

Read: Mindful Running, Mackenzi L. Havey

Read: Mindfulness for Health, by Vidyamala Burch and Dr Danny Penman

Watch: A 4 minute piece with Rich Rolls Ultra Athlete

There are also some great mindfulness apps available to explore such as Insite Timer and Headspace, both of which have fee and paying options for multiple guided meditations. Or Youtube is full of mindfulness videos, interviews, guided meditations etc so go explore!

//Don't forget, I'm here if you have any questions or want to chat anything through, Ema xx



Who's going

  • Christina Donovan
  • Sallyann Hardwick
  • Liverpool runner
  • Chris Armitage
  • Emma Nibbs
  • Croydon runner
  • Redbridge runner
  • Jo G
  • Jenny McCurry
  • Redbridge runner
  • Richard Breakspear
  • John Connaghan
  • Pauline Harrison
  • Ema Quinn

Discussion

John Connaghan
John Connaghan
Monday April 26th, 2021 20:25

I'd be up for the end of month zoom

Ema Quinn
Ema Quinn
She/her
Monday April 26th, 2021 20:26

Great John xx

Ema Quinn
Ema Quinn
She/her
Monday April 26th, 2021 20:28

If anyone wants to get ahead before the 3rd of May start, you can always start practicing the 10 minute Body Scan each day already!

Redbridge runner
Redbridge runner
Tuesday May 4th, 2021 17:59

Enjoyed my mindful run this morning! also did 10min before work and 30min during lunchtime! super zen (ish)...

Ema Quinn
Ema Quinn
She/her
Tuesday May 4th, 2021 19:27

Great to hear Julia! Do share anything about your experience or email me if you prefer to chat privately (I know you have quite a bit of mindfulness experience but happy to chat and answer any queries if you want to) I'll be posting week two by the end of this week xx

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Location
From your home
Any city
Any postcode
Date and time
22:30
Sunday, 9th of May 2021


Sign up by 10:30pm on Sunday 9th May so we can let Ema know who to expect.


From your home
Any city
Any postcode


Ema Quinn
Led by Ema Quinn

(she/her) Liverpool Area Activator, mountain hiking beach wanderer at heart, a surprised runner, and wild swimming wannabe.


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