Mindfulness Intervention Paper: A Guide to Mindful Trail Running

Mindfulness Intervention Paper: A Guide to Mindful Trail Running 

Ray A. Nypaver 

Naropa University 

My mindfulness intervention practice involves the movement, the expression, the art of trail running.  While the practice is somewhat more complicated by putting both nature and running together, I find this could be more meaningful for some people as trail running allows one to feel not only the movement of her body but also how the movement, or expression of freedom, is connected with the movement and vibration that is inhabited by all of nature.   

The first step of the practice is to start getting a sense of how the body is feeling by tuning inward.  I suggest a quick body scan, possibly accompanied by a stretch, as well as literally talking to the body or specific parts, like previously injured areas, and asking how it is doing today.  A good question to ask the body is "how can I do what is best for you today?"  This attunement with the body will help guide the act of running, giving the runner insight on how easy or hard to run that day.  In addition, as trail running can be a dance over the rocks and tree roots of the trail, this will help one gracefully make the rights steps rather than stumble. 

Part two is still a preparation phase.  It involves stepping outside the door of one's house, or out of the car at the trailhead, and simply bearing witness to the artistry of the landscape.  I recommend taking a few seconds to feed the senses, letting the runner recognize the scents of the pine trees, flowers, or morning dew.  This brief pause should also include feeling the quality of the air on one's skin, or the gentle touch of the wind one one's face.   

After taking a few moments to complete parts one and two, we can begin putting them together for the final step, the integration of body and nature.  While it is difficult for me to combine the two in written words, the practice I will describe will mostly occur simultaneously.  The runner should start slow, even at a walk if that is what the body is asking for that day.  From there, the runner can start noticing the sensation of the her foot making contact with the dirt, the movement of her arm in the breath of Mother Nature.  Or, how her heart begins to beat faster on a hill and the depth of her breath and she inhales the rich air cleansed by the trees. 

In relation to the six qualities of mindfulness, the practice of mindful trail running discerns itself from a concentration practice is in fact that it entails being aware of one's movement in the presence of nature, rather than focusing specifically on a body part, the breath, or a tree up ahead.  While this practice can be somewhat tricky as it incorporates both body and nature, the objective is let attention gently rest on the sensation of movement and life within oneself and of the surround wilderness, with a sense of acceptance for whatever arises whether it is a sore limb or rain falling from the sky.   

As in any mediation practice, it is extremely easy for the mind to go off and wander.  Morning runners will often start planning the rest of their day, and evening runners may use the run to rehash what happened in the previous hours.  When this happens, I would tell the runner that those thoughts are normal, a inherent function of our minds.  The runner should respond with celebration that one noticed her thoughts running off (pun intended) and can now return her attention to the sensation of her feet hitting and pushing off of the ground below her. Another, slightly more progressive step would be to drop the current thought into the cloud, or the wind, and leaving it behind in the protection of the earth, knowing that if the thought is needed, it will be returned to her at the finish of the run.  

I also can't help but note the trail's specific way of letting the runner know when thoughts have started to take over and the runner is no longer in one's body to make the correct dance steps over the rocks and roots.  One often stumbles and sometimes falls.  This is quite the awakening, possibly a bit much for a mindfulness practice.  However, this is still a good time to practice acceptance and non-judgement.  It is just another acknowledgment that as humans we fall, get a bit dirty, and then get back up again, hopefully with a bit more awareness this next time around.  It is also a good reminder that the earth is always underneath us for support. 

The other main obstacle in trail running are the negative voices that creep up on people when they run.  Usually, the voices say things like "you're slow" and "this hill stinks, you should turn back."  This is okay.  I recommend that the runner just acknowledges these thoughts and turns back to her dance, which is enhanced by the stage of nature, whether it be mountains, trees, or sun-streaked sky.   

Personally, I have had many experiences with these obstacles.  My body has scars to remind of the times where my thoughts have gotten the best of me and I have lost both focus and footing on the ground ahead.  Most notably, I have a large scar down my forearm from falling downhill on one or Boulder's rocky paths last spring.  My first thought was to be angry at myself for my clumsiness, but the sight of my dog looking at me with the question "why are you horizontal?" helped me find forgiveness for myself.  With that, the negative voices that often accompanied on my runs in the past were more painful.  Now I have found strength in taking the time to slow down a bit, to tune in with myself and nature rather than let my thoughts take over.  The best way I have found to quell the negative voices on a run is to simply look up and take in my surrounding.  When I do this, I am not only able to better appreciate the natural beauty around me, but I am also able to recognize my place within it all and feel my part in that beauty. 

It is probably quite obvious that this mindfulness practice will not be useful, accessible, or doable for all counseling clients.  Some people hate running and others are physically unable.  On the other hand, I must note that running can easily be replaced with walking or another outdoor activity and the trail does not have to be remote.  A city park will do, though trail a bit farther away from the sounds of traffic is preferable.   The clients who will be more automatically drawn to this are the ones who have a hard time sitting still and already have a strong passion for the outdoors.  For these clients, I see the practice as being a useful homework assignment to practice in between therapy sessions.  In addition, I believe this practice could be useful for non-counseling patients, particularly seasoned runners who have gotten accustomed to running as being part of their daily routine rather than a practice of expression and enjoyment.

Cross-Training for Runners: A Simple Breakdown

by Coach Ray

First of all, I know what you’re thinking. “A blog!?! Why not a vlog? That way I can listen to it while I’m making dinner/stretching/cleaning, etc.”

I know, I know. I’m that way too. However, I currently don’t have access to video equipment and…I prefer writing over speaking.

Anyway, I know cross training can be a bit of a confusing subject for some runners so I wanted to do a brief overview. I like to break cross training down into 3 different types:

1) Supplemental cross training (cross training you do in conjunction with your normal running routine)

2) Cross training when injured but still need to stay in shape for an upcoming race

3) Cross training during the off-season (or injured and have a long road to recovery)

Now let’s look into each one in a bit more detail:

Supplemental Cross Training:

The main form of supplemental cross training, and what we recommend to all SAGE Running athletes, is core (including hip) strengthening and stability exercises 2-3x times a week. Sandi has some great videos on her YouTube channel Running Wild that demonstrates some of the recommended exercises.

However, Sandi and I actually like to do full-body strength training a few times a week. This can be a workout DVD, a weight-lifting session, Pilates, and Yoga (I love Pilates and Yoga because they offer length and strength). The question most people ask is “when do I do my strength training?” In our Training Guide for SAGE Running Athletes, Sandi recommends doing strength workouts after a hard run or the day after. The key is to allow at least one easy running day (preferably two) before your next hard or long run. A word of caution: be careful with any workout that includes a lot of plyometrics or heavy lifting, like Crossfit. This can often overwhelm the muscles and keep them in a state of struggling to heal.

Other athletes like to keep in swimming, cycling, and other endurance exercises in their routine. This can be great to build or keep up endurance when mileage is low, for runners prone to injury with high mileage, or just to keep things fun.

Cross Training While Injured (and need to stay in running shape):

A lot of runners turn to cycling when they get injured but need to keep fit. While I thinking cycling is great and (in milder weather) can keep an athlete outdoors, it’s actually not the best exercise one can do as it only distantly mimics running since it limits leg/hip extension. For proof, just look at a cyclist’s body compared to a runners.

What I recommend, though it may not be as exciting, is pool running or running on an Anti-Gravity treadmill.

While I know a lot of athletes out there groan at the mention of pool running because it’s “boring”, there are ways to make it a bit more fun. If you google “pool running workouts” you’ll find some routines to do that keep things a lot more interesting. When I tried it a few years ago and didn’t have access to music, I turned it into a bit of a meditation practice is well. This can actually help keep you more focused when you return back to normal running.

Of course, if you are able, the Anti-Gravity treadmill is the best way to go. These treadmills allow you to run at a lower percent of your body weight (I tried 50% once which felt, as I would imagine, like moon walking. It was fun, but way too weird to run in!) I know they are expensive, but more and more physical therapy offices are getting them.

To finish up this category, the last pieces of equipment I want to mention is your standard elliptical machine at the gym or the elliptigo (think elliptical outside). These machines also do well at targeting your running muscles without the pounding. I even know of one running team in Boulder that shares an elliptigo amongst the members.

This is all of course in addition to the exercises your physical therapist has prescribed to help heal the injury.

Cross Training During the Off-Season:

My number one tip here is to keep things FUN!

Me returning from rollerblading to Yoga and back.

Play, play, play and run very little or not at all (at least at first).

Here you can do anything you want. Ski, rock climb, roller blade, go to fitness classes, dance, or whatever it is that you like to do. I personally don’t mind adding a little muscle bulk in the off-season from weight lifting as you’ll quickly lose it when you resume running. Additionally, I remember reading that Kenyan runners even put on a few pounds during the off-season as well. (But please, keep eating your veggies. If you want to give in to some extra sweets for a few days, that’s fine, but for the most part you want to stick to a plant-based diet for optimal recovery and health.)

However, remember that this is your off-season and is a chance for your body to recover. You’re not going to do yourself any favors if you start spinning or jumping on the elliptical for two hours a day. Therefore, my first recommendation is really just to rest and take it easy.

At SAGE Running, we recommend that our athletes either take a full month off of hard training or take two weeks off periodically through the year (though we also include 1-2 full recovery weeks after key races depending on the athlete).

This also applies to athletes who have a long road to recovery and may not be able to run for some time. When come back time gets closer, then get back to pool or Anti-G running before starting to integrate running back into the routine (as recommended by your physical therapist).

Finally, I want to offer one last thing for my runners who are out of running for long periods, especially if it’s 6 months or more. It can be extremely hard to lose this piece of you as well as the freedom that you felt from running. Please, don’t be afraid to seek out a therapist at this time. The mental side to healing is just as, if not more important, than the physical side. A good therapist can help you sort out your feelings around the subject. (With my own therapist, we did Gestalt or “parts therapy” that both sucked and was oh-so-good in an (emotionally) painful sort of way.) I offer a few thoughts in one of my blog posts: http://rachelnypaver.blogspot.com/2016/10/my-trail-towards-healing_15.html

To sum it up, my biggest piece of advice is to simply have fun. With that, do whatever it takes to keep running enjoyable as well. The “enjoyment factor” is one of the biggest keys to longevity in the sport.

Extra: One thing I would suggest all runners do here and there is go for a walk or hike. When running, we are always moving quickly. This isn’t a bad thing, but I think it is important to take the time to slow down and take in the sights once in awhile. In the end, I believe this can enhance our appreciation for running (and life).