The Effects of Running and Meditation

Many people incorporate running into their routine to combat a lack of exercise or relieve stress. In fact, one in four people engages in running or jogging.

However, even though it is well-known to be beneficial for health, many still find running to be a challenging activity. But running is not just about maintaining good health.

In this article, we will explore the appeal and benefits of running, as well as introduce ways to integrate meditation into your running practice.

The Essence of Running

The essence of running lies in "enjoyment." While running is often associated with being tough and exhausting, those who have made it a habit say that, regardless of their initial reasons for starting, they eventually come to find running incredibly enjoyable.

There is joy in feeling each step as your feet hit the ground, in experiencing the wind against your entire body, and in the freedom to decide your own route and resting points as you see fit.

Of course, maintaining health is important, but it is the ability to encounter a new form of "enjoyment" each time that keeps people running consistently.

What Is Meditation?

Meditation is defined as "calming the mind to reach a state of emptiness, relaxing without any thoughts, praying with a quiet mind, focusing deeply on something, or closing one's eyes to engage in deep and quiet contemplation."

The main benefits of meditation include stress relief, improved concentration and attention, and better emotional control.

By eliminating unnecessary thoughts, meditation serves as a means to help you focus on your mind and body as they truly are.

The Benefits of Running

Running is often associated with maintaining and improving health, as well as aiding in weight loss. But what other positive effects does it have?

Here are three remarkable benefits that running provides for the body.

1. Improves Metabolic Syndrome

Metabolic syndrome is a condition characterized by "visceral fat obesity," where fat accumulates inside the abdomen and around internal organs, along with at least two of the following: high blood pressure, high blood sugar, or abnormal lipid metabolism.

As an aerobic exercise, running is believed to help reduce visceral fat, a key factor in metabolic syndrome.

2. Burns Calories and Tones the Body

Running burns calories, which can lead to a more toned physique. Not only does it reduce body fat, but it also helps improve muscle mass.

While individual results may vary, noticeable effects are generally seen after around three months. To tone areas such as the arms, thighs, calves, and hips, consistency in running is essential.

3. Strengthens the Heart and Builds Stamina

It is well known that regular running strengthens the heart.

The lungs take in ample oxygen, which is then pumped throughout the body by the heart.

When you run, your heart rate increases, leading to a greater difference between your maximum and resting heart rate. The larger this difference, the more efficiently the heart functions. With each pump, the heart can deliver more oxygen and blood throughout the body, ultimately improving stamina.

The Effects of Combining Meditation

What kind of benefits can be gained by incorporating meditation into running?

As mentioned earlier, meditation is a method that helps eliminate unnecessary thoughts and allows you to focus on your mind and body as they are. It is expected to have effects such as stress relief and improved concentration.

Additionally, running itself has similar effects to meditation. By running, the brain is stimulated, leading to enhanced focus and decision-making abilities.

The common factor between running and meditation is "breathing." By effectively controlling your breath while practicing both running and meditation together, you can expect to achieve a synergistic effect.

How to Incorporate Meditation into Running

Let's take a look at how to integrate meditation into running.

Regulate Your Breathing Before Running

Before you start running, take a moment to regulate your breathing. Inhale deeply, filling your lungs with air, hold for a few seconds, and then exhale slowly. Repeat this process for about 3 to 5 minutes to calm your mind.
Begin your run in a relaxed state.

Focus on Breathing and Posture

While running, imagine pulling your shoulders back and opening your chest to take in as much oxygen as possible. Find a breathing rhythm that feels comfortable for you, such as inhaling for three steps and exhaling for three steps.

Count Your Footsteps

At first, try counting your footsteps as you run. Count from step one to step eight, then count back from eight to one. Focus on counting your footsteps as you run.
If your mind starts to wander, simply acknowledge it and return to counting again.

Focus on Your Moving Body

While running, pay attention to the sensations in your feet as they touch the ground. Notice the movement of your calves as they push off, the rhythm of your swinging arms, and the motion of your shoulders. Bring awareness to each part of your body involved in running.

Use Your Five Senses to Feel the Present Moment

Observe the sights and sounds around you as you run. Mentally note what you perceive through your five senses.
If your mind is overwhelmed with distracting thoughts like "What should I make for dinner?" or "I snapped at my family this morning," your body and mind will only feel more fatigued.
Instead, try focusing on the color of the sky, people taking walks, vegetables growing in fields, or a dog waiting for its owner outside a store—things you might not normally pay attention to.
Listen closely, and you will hear a variety of sounds: children's laughter, birds chirping, the hum of passing cars, the beep of a pedestrian crossing signal, or even the rhythm of your own breathing.
The scents in the air will also change with the seasons.

What Is Monkey Mind?

Monkey mind is a psychological term that refers to a restless and unfocused mental state.
It originates from the Buddhist term "意馬心猿" (iba-shinen), specifically the "心猿" (shinen) part, which likens an unsettled mind to a monkey constantly jumping from tree to tree.
Imagine a monkey leaping energetically from branch to branch, unable to stay still. Similarly, when your mind is filled with distractions and unable to focus on one thing, your brain becomes more prone to fatigue.
The brain consumes an enormous amount of energy compared to other organs. By freeing yourself from monkey mind, your brain can function at its full potential.

Benefits of overcoming monkey mind include:

・Improved concentration and decision-making ability
・Enhanced processing skills for tasks like reading, writing, and calculations
・Increased creativity

No Need to Worry About Doing It Right

Since the key to running meditation is simply recognizing and observing the present moment, there is no single "correct" way to do it. Even if you struggle to concentrate, accept it and continue taking one step at a time.
If thoughts arise, just let them pass without clinging to them.

Express Gratitude for Running

First, appreciate your body. Be grateful for being able to stand on your own feet, walk without a cane, stop instantly, and start running again with your own strength.
Maintaining an attitude of gratitude may help you approach all aspects of life with a more positive and calm mindset.

Enhance Your Daily Life with Running and Meditation

In this article, we explored the benefits of combining running with meditation and shared methods for incorporating them into your routine. What did you think?

First and foremost, running should not feel like an obligation—rather than thinking, "I have to run," it’s important to embrace the feeling of "I'm happy and excited to run today."

Both running and meditation share the following key elements:

・Breathing is essential
・Focus and concentration improve
・Stress is reduced

By incorporating meditation into running, you can further refresh your mind, heart, and body.

There is no single "correct" way to run, but perhaps the most important aspect is using your senses to fully experience "the present moment."

If you run while thinking, "This is exhausting! I can’t do this!" you may end up feeling even more drained. With the demands of school, work, parenting, caregiving, and other responsibilities, it might seem like there’s no time for running.

However, if you find even a brief moment to slow down, why not try going for a short run? The familiar roads you usually travel while feeling worn out might start to look a little different.

Thank you for reading until the end.