Listening to Your Body While Running
A marketing graduate of Lehigh University, Jennifer Heiner serves as the marketing director of a running company in New Jersey. When she is not collaborating with the company founders on upcoming projects, Jennifer Heiner is an active runner herself. Competitive runners and those who regularly run as a form of exercise may experience a range of injuries to their lower extremities, including injuries impacting the Achilles tendons. A common Achilles tendon condition known as Achilles tendinitis is frequently observed in runners who have recently made a drastic change to the length or nature of their workout regimens, as well as those who only work out on the weekends.
Fleet Feet, a nationwide chain of quality running stores often sends out email newsletters with great advice for runners of all ages and abilities. According to their last eBlast:
“Research suggests that over half of runners are sidelined by an injury in any given calendar year.
While there are a number of culprits, an improper approach to rest and recovery is at the top of the list. This is largely because we as runners often fall into the trap of believing that rest is the absence of training, rather than an integral part of it.
Indeed, more is not always better when it comes to running.
One of the best ways to combat the pull of overtraining is to leverage the power of mindfulness in your approach to recovery. Whether it’s taking a day off during a normal training cycle, coming back from an injury, tapering before competition, or resting after a big race, mindfulness in running and recovery is one of the best tools you can utilize.
Knowing When to Rest
So how can you learn to be more mindful about listening to your body to enhance recovery?
The most important part of the process is knowing when your body needs rest. To do this, try a head-to-toe body scan a few minutes into most runs, whether that’s an easy jog or the warm-up before a workout. This can help you get a handle on things like how tired your legs feel, if your breathing seems more labored than usual or if your posture or gait are sub-par.
By paying attention to how you feel physically, part by part, you tune out extraneous worries and distractions and allow yourself to be anchored to the present moment via your body — and you could help prevent common running injuries.
How to do a Body Scan While Running
Bring awareness to the top of your head. Then direct your attention to your forehead, eyes and face. Are you furrowing your brow or clenching your jaw?
Next, move your focus to your neck and shoulders. Are you tight, relaxed or somewhere in between?
Pay attention to your breathing for a moment. Are you inhaling through your nose, mouth or both? Are your breaths shallow or deep?
How do your arms, hands and fingers feel? Are your fists clenched or relaxed?
Next, scan down your spine. How’s your posture? Do you feel strong and confident or are you hunching forward?
Move on to your core, including your lower back, abdominals and hips. Do these muscles feel like they are supporting you optimally?
Bring your attention to your legs, taking stock of your quads, hamstrings, knees, shins and calves. Are there any twinges of pain or discomfort? Do your legs feel fresh or tired?
Finish by observing your feet. Do they feel fatigued and achy or light and fast?
The observations you make during these scans can help you take stock of what your recovery needs might be. While you can’t assume you need a day off of training at the first sign of fatigue — that’s part of the training process, after all — getting to know your body through these scans can help you identify when something is amiss and you need to back off.
It’s about learning to let your body guide training, not just what you have written down on your training calendar.
Mindfulness During Recovery
More traditional mindfulness meditation can also help facilitate recovery as a supplementary exercise to running.
Yogis often refer to something called “bodysensing,” which is an apt description. This technique can help calm your central nervous system and assist in bouncing back from the physical and mental wear and tear of training.
To do this, find a quiet spot and either lie down or sit in a chair with a straight back. Make sure you’re comfortable before you begin the above scan or feel free to use a recorded body scan from one of the many meditation apps available. This can take anywhere from three to 30 minutes depending on how much time you want to devote to it.
Since you don’t have the added complication of moving, this meditation is the perfect time to focus on switching from “thinking” mode to “feeling” mode.
Making the switch from thinking to feeling simply means that as you scan from head to toe, instead of getting carried away by your intellectual understanding of why your neck might be tight, you work on feeling those physical sensations without ascribing meaning to them. This sounds like a subtle change in thinking, but it can dramatically deepen your mindfulness practice.
Whether you’re harnessing the power of mindfulness via a running or seated body scan to optimize recovery, practice makes perfect.
Remember that you’re bound to get distracted during these exercises — you may find yourself mentally making a grocery list or thinking about your weekend plans or stressing about work. Not to worry, this happens to everyone.
Mindfulness just requires you to take note and redirect to the present, again and again. Research shows that over time, this mode of operation becomes more second nature and easier to practice. This translates into better body awareness, more effective rest and recovery, and in turn, hopefully better training and racing.”
Knowing When to Slow Down
This past weekend was the 51st running of the New York City Marathon, and the area was experiencing record high temps. Runners of all speeds and abilities were forced to dramatically slow their pace so as not to be overcome by heat exhaustion and dehydration during the race.
It is important to listen to your body while running in these conditions so as not to end up in a medic tent, or worse.
Believe it or not, we as runners can experience a noticeable decline in performance with as little as 2% fluid loss. When fluid loss exceeds 2%, performance rapidly deteriorates, and the rate of fluid absorption from the intestines decreases even further once you reach 4% fluid loss, making it nearly impossible to counteract while you’re running.
Nutrition and running experts alike recommend the following to ensure you’re staying hydrated throughout your run, and throughout your day!
Start your hydration BEFORE you run. Make sure you are drinking an adequate amount during the day based upon your body weight and activity level.
Carry water with you when you run, especially if your route doesn't have adequate water stops. Many supplements or additives are also available, which can add some much-needed electrolytes to your hydration routine.
Plan on running when the effect of dehydration will be at its lowest -- either earlier in the morning or later in the evening when the sun isn't at its strongest or hottest. Just remember to be safe if you are going out in the dark.