Running — Turning up & Tuning in
I have been running on/off for around 14 years. However, it’s only the last 5 years that I’ve developed consistency, treating my running as another part of my life — an important part for both mental and physical well-being rather than the previous ‘means to an end’, with the end being the completion of that race I’d entered. Once complete, I’d not run for weeks or months at a time and then feel like I was starting from scratch the next time I hit the pavements.
Without thinking, I’d grab my iPod as a necessary part of my running kit, just like my trainers and select my running playlist. Music would motivate me to get back out when I was starting to train again, music would get me through the difficult parts of the route, music would distract me until it was over.
Turning down the volume
But I had a light-bulb moment, one which I believe was the turning point for my running and the key to viewing it not as a means to an end, but as an activity that would become part of my life and routine. It was actually very simple — all I needed to do was turn up, tune in and put one foot in front of the other. By turning up and tuning in, I mean being present.
The light-bulb moment was learning to ditch the headphones and letting nature be the soundtrack to my run.
What started as a one-off trial experiment to test what it would be like, with no real belief that it would be something I would actually enjoy or continue, turned into a breakthrough for me as a runner and my new normal. I didn’t need the dance music, the beat, the motivational lyrics or the distraction to get me through. What I needed was already there — the sound of my own breath, the leaves swaying on the trees, the wind against my jacket, the rain beating against the ground, my feet hitting the tarmac— LIFE!
With this, came a greater awareness of my body, how it was feeling and what it was saying to me. Leaving the music at home has allowed me to run at my natural pace, listen to what my body tells me and adjust accordingly. Some days it will say I’m able to push this harder and some days it will say it’s not happening, I need to drop back. I no longer use music to dictate my speed, or mood, or to shut my mind and my external environment out. I simply pay clear attention to my breath, the effort in my muscles and joints and the world around me.
Running with the mind of meditation
An important influence in my change of mindset was the book “Running with the Mind of Meditation” by Sakyong Mipham and more recently, the mindfulness meditation series, “Waking Up” by Sam Harris.
I was tired of putting myself under pressure and going into every run with a sense of apprehension, worry and fear. Running was meant to be my hobby, something I do for enjoyment, yet I approached races and even leisure runs with an unfounded fear of not making the full distance, of failure due to being too slow, being last, having to stop and walk or feeling some mental or physical discomfort. I desperately wanted to go into every run with a sense of ease, and feelings of excitement, optimism, and gratitude.
Engaging in meditation practice, and using Mipham’s book to understand how mindfulness and meditation can complement my running and even enhance my performance, has been really beneficial. I’m still very much learning but I am grateful for some important insights that have already shifted my mindset and my future as a runner. Some of the insights that I’ve found helpful are:
- My body is energy — think of it as a cloud of energy.
- Focus on things as they appear, such as sounds, sights, feelings and thoughts and notice them for what they are, mere appearances that come and go
- I can choose to act on that thought that I won’t be able to run another mile or I can let it go as quickly as it entered my mind. Pay close attention to the thought and notice it unravel as quickly as it appeared
- Recognize where I feel discomfort such as in my legs, acknowledge it to dis-empower it, rather than letting it sap my energy. Obviously, I need to be sensible and notice when it’s mere discomfort that I can work through and when it’s a niggle or more serious pain that warrants stopping and easing back to prevent long-term injury
- Learn from any discomfort, the imbalances that may have caused it and use it as an opportunity to grow rather than a cause for worry or upset.
Working towards Windhorse
Sakyong Mipham’s book, “Running with the Mind of Meditation” applies various meditation principles to create progressive, yet interdependent phases for training: Tiger, Lion, Garuda and Dragon. These are the “four dignities” within the Shambhala teachings of warriorship.
“They represent the inner development of a courageous individual. The idea is to develop balance and integrity. The result is strong windhorse, lungta — the ability to bring about long life, good health, success and happiness.”
I found this to be a really unique and refreshing way to view running, helping to ground me with the fundamentals and to keep focus on my motivation, intention and the development of my mind and body.
Tiger
This phase is about being mindful, paying attention to the breath, posture, thoughts, feelings and the attitude we bring to our running in order to bring about contentment. In this phase we are focusing on our technique whilst developing acceptance and appreciation of who we are. “Rather than brashly overdoing it, we are somewhat careful as we monitor the development of precision and strength.”
Lion
Lion is associated with joy, kindness and compassion. “We have built a strong base, and we know how to run, so we can throw away our watch and head out the door. With less concern about how many miles we run or how fast…we enjoy nature, the streets, and being alive.”
Garuda
“The garuda is said to be outrageous — not in the reckless sense, but in the awesome sense.” With regards running, this phase is about challenging ourselves, trying something new, pushing ourselves beyond what we thought we were capable of.
Dragon
This phase represents wisdom, intelligence and foresight. “In the dragon phase of our running, we are basing our activity on intelligence and compassion. We are no longer running for ourselves, but to benefit others.”
Final thoughts
What I have been left with is a greater love for running, which in turn has resulted in a consistency that I couldn’t previously find.
By turning the volume off in terms of my music, I was able to turn up the volume of my awareness. For those who say they could never run without music, I say give it a go and you may just surprise yourself. May you find a new rhythm, may you feel free and may it propel you into a new relationship with the sport.
Running has now become more than a numbers game for me, laden with goals and achievements. I still enter races, aim for PBs and push myself, but ultimately I see if for what it really is to me, something that allows me to drop back and connect with my inner-self, with nature and with life. Running is a gift I hope I can give myself and use for good long into the future.
In the words of Sakyong Mipham:
“Meditate with delight and run with joy. See you on the cushion or on the trails.”
