Unstable Run

I've been running for seven years, but it was only last year that I really started to focus on it.

For the first six years, my favorite workout routine was jumping on a treadmill, turning on the TV, and watching South Park—laughing and running at the same time. Sounds great, eh?

I kept this habit of multitasking while running, either watching animations, reality shows, listening to music, or podcasts, but never focusing on the run itself.

Sometimes I felt that runner’s high, feeling like I could run longer, faster, forever. Other times, the run would fall apart—I couldn't catch my breath after just two kilometers, my head spinning, guts hurting.

Hey, Run a Half Marathon

One day, my wife told me she signed us up for a half marathon.

“O…kay…?” I replied, surprised, but with all these years of running, I figured I should be fine. So, we started our practice schedule.

However, each practice session was a gamble. On lucky days, I could run for kilometers without rushing my breath. On unlucky days…well, that days suck.

It was time to do something about it.

Start Slow

Around this time, I learned about Zone 2 training—running while keeping your heart rate at 60-70% of your max heart rate.

At the beginning of Zone 2 training, I had to watch my pace to keep it slow. I also had to keep my mind calm—I couldn't even think about anything that bothered me, or my heart rate would spike!

This training forced me to focus on my body and mind. Even though I was running really slow, it wasn't boring at all. It was like entering a flow state. I felt peaceful and comfortable.

After a few weeks of this training, I found I no longer needed music or podcasts. Each step, each breath, each heartbeat, each muscle was in harmony with my mind.

I was running. I was meditating.

Running is not boring

Starting slow also made it easier to achieve that runner’s high.

In my training, I usually warm up for the first 3 km, running at a 7-8 minute/km pace. Then, even after 10 km, I could run at a 4:30 pace for 2-3 km and not feel exhausted.

After all these years, I finally cracked the problem with my running. By just running slower, running with more concentration, with more peace.

Since my wife signed us up for that half marathon, we've completed two half marathons, and a year has passed. I still run four times a week, still run slow, and still running happily.

Some of my friends say running is boring. It’s boring because we always want to do something else while running, which implies the boredom.

But if you fully focus on running, feel everything in you and around you—running is fun.

Mindful exercises in running

• Start Slow: Begin with a fast walk or a gentle jog. Allow your body to ease into the movement, giving yourself time to warm up both physically and mentally.
• Focus on Your Steps: Pay attention to each step you take. Keep your pace steady and consistent. Feel the ground beneath your feet and the rhythm of your movement.
• Notice Your Breath: Concentrate on the breath flowing in and out of your nostrils. Observe the rhythm of your breathing and how it synchronizes with your steps.
• Maintain Proper Posture: Ensure your running posture is correct. Straighten your back and allow for a slight forward incline. This alignment will help you run more efficiently and comfortably.
• Tune Into Your Movement: Be aware of every movement your body makes. Notice how your arms swing, how your legs move, and how your feet strike the ground.
• Feel the Heat: As you run, feel the warmth generated by your body. Acknowledge the heat in your muscles and the energy you’re expending.
• Embrace the Wind: Feel the wind against your face. Whether it’s a gentle breeze or a strong gust, let it remind you of the world around you and your connection to it.
• Listen to Your Surroundings: Pay attention to the sounds around you. It could be the chatter of people, the rustle of leaves, or the distant hum of traffic. Let these sounds ground you in the present moment.
• Keep Your Mind on Running: Gently bring your focus back to the act of running whenever your mind wanders. Remind yourself to be present and engaged with each step, breath, and sensation.